Byron Knows Best- Fitness Tip 2 -The Foam Roller

Foam roll to end back pain! 

The Technical Bit

The foam roller is probably the most underused piece of kit in the gym. In my years as a trainer, the majority of ongoing physical problems clients have, could be eradicated or at least greatly improved with 5 minutes of rolling. 

Firstly, what is it? The foam roller has many uses. It's excellent for opening out the spine to improve posture and stretch out those hard to hit muscles, but for me there it has one main role, Myofascial release (removing muscle knots from deep tissue).

Overuse, trauma or just poor maintenance can lead to a restriction within the internal structures of the muscles around our spine. This usually leads to diminished blood flow to the area, and an overall tightening of the muscle. 

Muscles cross joints, and work together to keep the joint stable or fixed. A tightness across one muscle pulls the joint in question in that direction. If ignored that usually leads to pain, loss of full mobility, and a whole host of other problems. 

With the exception of genetic or degenerative spinal conditions, back pain is usually caused my an imbalance in one or more muscles which cross the hips, pulling it in that direction. 

In a neutral position your pelvis sits perfectly upright - think of it as a bucket of water. If, for example, the quadriceps (thigh) muscles of the upper legs are tight, the pelvis will be displaced and pulled forward, in turn this affects the postural position of the lower spine - leading to a weakening of the area and pain.

 Making the Change

As a trainer it's important to know the steps to take to get the most out of every client. Back pain is a debilitating problem, restricting exercise and free movement. 

In conjunction with exercises to strengthen the core, simply rolling the problem muscles over the foam roller twice a week increases blood flow, stimulates movement and works out the 'kinks' deep within the muscle - ultimately taking pressure off of joints, making you stronger, more mobile and pain free! 

Our personal trainers have huge amounts of experience dealing with muscular injuries and can provide work outs tailor made to fit your requirements. If you're in the Essex or London area and are interested in seeing a personal trainer then call us on 07415358528 for a free consultation.

Alternatively, you can try our new and exclusive Online Personal Training sessions. Call the number above to discuss it with one of our personal trainers or follow this link for more information. 

Stay Healthy, Stay Fit