Fit Tip Friday – A major misconception with lower back troubles is not due to the lower back itself, but to tight hamstrings that actually pull down on the lower back putting added pressure on the lumbar area of the spine (Area right above the tailbone), and weak hips. In this weeks Fit Tip Friday, NAC certified personal trainer, Alex Riegg (who has a background in physical therapy) takes us through the root causes of back pain and steps to recovery!

  1. Stretch Hamstrings – Stretching is so important! Think about when you first take silly putty out of its little egg, if you immediately try to stretch it out it will break.  Your ligaments are the same way, be sure to warm them up before physical activity. When stretching, another common mistake people make is looking ahead rather than down. This disengages certain back muscles that would otherwise get stretched had someone looked down correctly. See below for an example.

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  1. Misaligned Hips – Hip imbalances play a major role in lower back issues. Hip weaknesses as well as misalignment may be the root to lower back trouble. Pictured below is a distraction technique used by NAC Trainer, Alex Riegg to relieve pain from misaligned hips.



  1. Weak Lower Back – A strong lower back provides stability, and can alleviate the discomfort felt by extended periods of sitting at work, and provides Strength exercises (glute hamstring raises + back extenstion)

    Glute Ham – Keeping back straight, arms crossed, lower torso to the downright position, on upright phase, squeeze glutes and hamstrings to raise torso into the upright position in a controlled motion, you will feel lower back muscle engaging during the upright phase.

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Get to know Alex:

1. What is your Name, Education, and Certifications? – Alex Riegg, BS Allied Health Sciences from Bloomsburg University, Certs: Personal Fitness Trainer, CPR/AED

2. How did you first get involved in the fitness industry? – It all started growing up with sports, specifically, soccer and rugby, progressed to training to get better at those sports, fell in love with it so decided to study a fitness/rehabilitative background while playing rugby throughout college

3. What types of fitness do you specialize in? – Weight loss, Strength & Conditioning, Physical Therapy, Balance Training, Flexibility 

4. What do you like to do in your spare time? – Cooking, Snowboarding, Workout, Golf, Travel, and go down the shore

6. Do you have a favorite HIIT workout, or cardio workout you do? – 15sec all out sprint [If on treadmill (~12mph)] 45 second rest. 15 sets 

7. How do you plan to make lives better? – I plan to make lives better by helping others enjoy the journey to obtaining a better quality of life by educating, demonstrating, and being there for them every step of the way.  


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