Get This FREE Report Now!

* Get the 7 steps to fast and permanent fat loss
* Discover the secret to the perfect diet program
* Why most fitness and weight loss programs fail you. 

Get Instant Access Now! Just enter your name and&email address in the box below. 

Sign up for the ''Get Fit'' Newsletter
  • Tips on managing Stress
  • Ways to stay motivated
  • The benefits of resistance training
  • How to improve your metabolism
  • Learn why "conventional" diets fail
  • How to target stubborn fat areas
  • Healthy and tasty recipes
  • What muscle soreness really means
  • Learn how exercise affects your mood
  • How to choose the right health club
  • Weight loss and diet myths revealed
  • Flexibility, how and when to stretch
  • How to build personal motivation
  • How to conquer procrastination
<p><span style="font-family: verdana,geneva; color: #ff0000; font-size: medium;"><strong>Fill out the form below and you will get turn-by-turn directions to BOX-2B-FIT.</strong></span></p>
Your Address:
This Month In Health
  • 7 Bad Back Habits
    Seemingly harmless everyday behaviors place extra pressure on the back muscles and spine. Over time, this stress can develop into chronic back pain. However, you don’t have to accept back pain lying down. By avoiding seven painful habits today, you can help prevent future back pain tomorrow. Read >>
  • Regain Control of Your Blood Sugar
    Millions of people around the world have type 2 diabetes. Millions more are on the verge and don’t even know it. As those with diabetes know, managing diabetes is all about controlling blood sugar. How to lower blood sugar varies from person to person, but in most cases, the following steps help do the trick. Read >>
  • An Ounce of Asthma Prevention
    Prevention goes a long way in reducing your asthma symptoms and helping you live a full life full of fresh air. Identify your triggers and then take steps to avoid them with the following steps. Read >>
  • The Moon and You
    Hyper kids, more women in labor, and restless sleep are just a few of the things blamed on full moons. While numerous studies have been conducted on the idea of the lunar effect, none have found a definitive correlation between the moon’s cycle and human actions or feelings. What’s the real story? You be the judge. Read >>
Health and Fitness News

7 Bad Back Habits

Take care of your back by avoiding these seven habits.

Back pain is one of the top causes of doctor visits, second only to the common cold. In face, an overwhelming 8 out of 10 people have been affected by back pain at some point in their lives. If you’ve ever dealt with back pain, you know how the impact it has on your daily life. Simple movements become difficult and the pain wears you down emotionally and physically.

Unfortunately, what you may not realize is that you’re likely doing things right now that will one day cause back pain. Seemingly harmless everyday behaviors place extra pressure on the back muscles and spine. Over time, this stress can develop into chronic back pain.

However, you don’t have to accept back pain lying down. By avoiding seven painful habits today, you can help prevent future back pain tomorrow.

Habit 1: Sitting Too Much

Maybe your job requires you to sit for long periods and then you come home and sit on the couch all evening. Did you know that sitting places almost twice as much pressure on your spine compared to standing? A sedentary lifestyle is a major contributor to back pain. Without adequate exercise, you gain weight (which is bad for your back), your back muscles weaken, and your joints age faster. Take frequent breaks to move around during the day, and when you have to sit, maintain good posture.

Habit 2: Poor Posture

Whether sitting or standing, poor posture is a major cause of back pain. Slouching and slumping both put stress on your spine. When standing, slightly bend your knees and separate your feet. Keep you head held high. While sitting, sit up straight at a 90-degree angle with your hips higher than your knees.

Habit 3: Lack of Exercise

Strong back and abdominal muscles are one way to prevent back problems. Regular strength training, cardio, and flexibility exercises build strong muscles, which improve your posture, support your spine, and stabilize your back. Exercise also improves circulation, reduces inflammation, and helps manage stress, all of which help protect your back from harm. Aim to get at least 150 minutes of moderate intensity exercise each week. Don’t let back pain stop you from exercising. Gentle exercises are good for treating back pain.

Habit 4: Lifting Incorrectly

On the job or around the house, lifting heavy objects with incorrect form puts your back at risk for injury. Use the strength of your legs rather than your back to lift things. Stand close to the object, squat down, and lift straight up. Hold the weight against your body and keep your back straight. Avoid twisting or bending while holding a heavy object. And when lifting something exceptionally heavy, ask for help.

Habit 5: Unmanaged Stress

Chronic, unmanaged stress can lead to back pain. Muscle tension in your neck, shoulders, and back is common when you’re under stress. When stress is knocking you down, set aside time to relax. Perform deep-breathing exercises, get a back massage, or take a hot bath to increase blood flow and relieve pent up tension.

Habit 6: Smoking

In addition to your lungs, nicotine takes a toll on your back. Restricting blood flow, promoting disc degeneration, and slowing calcium absorption for new bone growth, smoking cigarettes is one of the worst habits for your back and entire body. Kick the habit and your back will thank you.

Being Overweight

People who are overweight or obese are much more likely to deal with back pain. Carrying around extra weight, especially around your middle, places extra strain on your entire body, including your back. Make changes in your diet and exercise patterns to lose weight and you’ll notice an improvement in the health of your back for the rest of your life.