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5 Posture Mistakes Causing Neck Sagging and How to Fix It

Dr. David Tannenbaum, DC, reveals how to fix back pain fast.

Leah Groth
By Leah GrothMay 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Young woman with bad posture using mobile phone on color background
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Leah Groth
By Leah GrothMay 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

Are you experiencing neck or back pain? It might have to do with your posture. The good news is, once you figure out the mistakes you are making, there are things you can do to correct them, according to Dr. David Tannenbaum, DC, Tannenbaum Chiropractic, Beverly Hills, CA. Here are 5 posture mistakes you might be making and three simple exercises you can do to fix them.

Slouching

man with remote controlShutterstock

Your mother likely scolded you to sit up straight, and she wasn’t wrong. “Slouching increases spinal disc load leading to back pain and neck sagging (neck hump). As the static flexion in the neck occurs, the low spinal segments of the neck flare causing neck sagging,” explains Dr. Tannenbaum.

Sway Back

Man standing with anterior pelvic tilt posture. This man has visible tilting forward of his upper pelvis and visible lumbar lordosis.Shutterstock

The second posture mistake commonly made? “The sway back posture, also known as anterior pelvic tilt, causes increased disc pressure in the low back, which can cause low back pain and weaknesses within the abdominal wall,” he says.

RELATED: I Lost 100 Pounds in 6 Months With These 2 Simple Changes

Tech Neck

Cividale, Italy - June 3, 2018: caucasian young man using a smartphone with a posture that can cause tech or text neck syndromeShutterstock

If you sit in front of a computer all day, you might be feeling it in your back. “Tech neck is known as a position where the person is constantly looking down at a phone or tablet instead of raising their arms with a device at eye level. Constantly looking down at your phone can lead to a sagging neck and strenuous muscular stress in the back of the neck,” says Tannenbaum.

Leaning On or Favoring One Leg

Chronic back pain. Adult woman is holding her lower back, while standing and suffering from unbearable pain.Shutterstock

Leaning on or favoring one leg can lead to hip and pelvis imbalance which puts stress on the low back, according to Tannenbau. “Constant leaning on one leg can also cause unnatural lateral curvatures leading to pain,” he says.

Cradling Your Phone

High-spirited woman cradling the smartphone between her ear and shoulderShutterstock

Cradling your phone in between your shoulders and ears can cause strenuous positions to the muscles of your neck, explains Tannenbaum. “If constantly done, it can also build a lateral shift within your neck structure, putting extra pressure within the cervical discs and leading to pain.”

Exercise 1: T’s

Portrait of attractive cheerful sportswoman with headphones in her ears. Sporty woman doing exercises with dumbbells for shoulders in the gym on the background of brick wallShutterstock

You can fix your posture in two weeks with these simple exercises and stretches, according to Dr. Tannenbaum. He recommends six to 10 repetitions per exercise and three sets. “These exercises can be done in a prone or standing position with light weights or resistance exercise bandsm” he says. “Exercises are performed by opening up your arms into a prone or standing ‘T’ position which targets postural muscle between the shoulder blades (rhomboids).”

Exercise 2: Y’s

Winning, success and life goals concept. Young woman with arms in the air giving thumbs up.Shutterstock

During the “Y” exercises, both arms will come overhead into a “Y” position, targeting the muscles under the shoulder blades (Middle and lower trapezius), he continues.

RELATED: 7 High-Protein Snacks That Support Quick Weight Loss

Exercise 3: I’s

Happy woman holding hands up to the sun at dawn. Freedom and spirituality concept.Shutterstock

During the “I’s” exercises, the arm will come straight overhead and target the lower trapezius muscles. “These exercises should be performed daily,” he says.

💪🔥Body Booster: What posture mistakes are you making? If you aren’t sure, you might want to consult in expert to save you from major damage to your back.

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Fitness & Workouts

5 Posture Mistakes Causing Neck Sagging and How to Fix It

Young woman with bad posture using mobile phone on color background
Shutterstock
Leah Groth
By Leah GrothMay 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you experiencing neck or back pain? It might have to do with your posture. The good news is, once you figure out the mistakes you are making, there are things you can do to correct them, according to Dr. David Tannenbaum, DC, Tannenbaum Chiropractic, Beverly Hills, CA. Here are 5 posture mistakes you might be making and three simple exercises you can do to fix them.

Slouching

man with remote controlShutterstock

Your mother likely scolded you to sit up straight, and she wasn’t wrong. “Slouching increases spinal disc load leading to back pain and neck sagging (neck hump). As the static flexion in the neck occurs, the low spinal segments of the neck flare causing neck sagging,” explains Dr. Tannenbaum.

Sway Back

Man standing with anterior pelvic tilt posture. This man has visible tilting forward of his upper pelvis and visible lumbar lordosis.Shutterstock

The second posture mistake commonly made? “The sway back posture, also known as anterior pelvic tilt, causes increased disc pressure in the low back, which can cause low back pain and weaknesses within the abdominal wall,” he says.

RELATED: I Lost 100 Pounds in 6 Months With These 2 Simple Changes

Tech Neck

Cividale, Italy - June 3, 2018: caucasian young man using a smartphone with a posture that can cause tech or text neck syndromeShutterstock

If you sit in front of a computer all day, you might be feeling it in your back. “Tech neck is known as a position where the person is constantly looking down at a phone or tablet instead of raising their arms with a device at eye level. Constantly looking down at your phone can lead to a sagging neck and strenuous muscular stress in the back of the neck,” says Tannenbaum.

Leaning On or Favoring One Leg

Chronic back pain. Adult woman is holding her lower back, while standing and suffering from unbearable pain.Shutterstock

Leaning on or favoring one leg can lead to hip and pelvis imbalance which puts stress on the low back, according to Tannenbau. “Constant leaning on one leg can also cause unnatural lateral curvatures leading to pain,” he says.

Cradling Your Phone

High-spirited woman cradling the smartphone between her ear and shoulderShutterstock

Cradling your phone in between your shoulders and ears can cause strenuous positions to the muscles of your neck, explains Tannenbaum. “If constantly done, it can also build a lateral shift within your neck structure, putting extra pressure within the cervical discs and leading to pain.”

Exercise 1: T’s

Portrait of attractive cheerful sportswoman with headphones in her ears. Sporty woman doing exercises with dumbbells for shoulders in the gym on the background of brick wallShutterstock

You can fix your posture in two weeks with these simple exercises and stretches, according to Dr. Tannenbaum. He recommends six to 10 repetitions per exercise and three sets. “These exercises can be done in a prone or standing position with light weights or resistance exercise bandsm” he says. “Exercises are performed by opening up your arms into a prone or standing ‘T’ position which targets postural muscle between the shoulder blades (rhomboids).”

Exercise 2: Y’s

Winning, success and life goals concept. Young woman with arms in the air giving thumbs up.Shutterstock

During the “Y” exercises, both arms will come overhead into a “Y” position, targeting the muscles under the shoulder blades (Middle and lower trapezius), he continues.

RELATED: 7 High-Protein Snacks That Support Quick Weight Loss

Exercise 3: I’s

Happy woman holding hands up to the sun at dawn. Freedom and spirituality concept.Shutterstock

During the “I’s” exercises, the arm will come straight overhead and target the lower trapezius muscles. “These exercises should be performed daily,” he says.

💪🔥Body Booster: What posture mistakes are you making? If you aren’t sure, you might want to consult in expert to save you from major damage to your back.

Fitness & Workouts

Squat Mistakes You're Making Without Realizing, Says Coach

Meg_Gallagher_megsquats17
Christopher Roback
By Christopher RobackDec 24, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever wonder if you're squatting correctly? Even experienced lifters make subtle mistakes that can limit their progress and increase injury risk. Strength coach Meg Gallagher, known as MegSquats to her 1.2 million social media followers, sees these errors daily in her coaching practice. As a certified personal trainer and founder of the Stronger by the Day app, she's helped thousands fix their squat form. Here are the most common mistakes she spots and how to fix them.

Wrong Shoes Undermining Your Stability

"What you want to avoid in the squat is a comfortable, cushy running shoe," Meg warns in her post. Soft soles create an unstable foundation that can throw off your entire movement. Instead, she recommends non-compressible, flat-soled shoes like Converse Chuck Taylors or specialized CrossFit shoes. "If you don't have the right shoes," Meg adds, "just go barefoot. That is going to be fine."

RELATED:10 Signs You're Eating Too Much Sugar

Inconsistent Bar Position

Many lifters switch between high and low bar positions without mastering either. "You can put the bar high on your traps for high bar, or the bar can be a little lower, like two inches down, for low bar," Meg explains. She recommends sticking with one style for several months, noting that "usually people can squat more with low bar."

Unstable Rack Setup

Poor rack height leads to energy waste and potential mishaps. "This ensures that the bar's not too high where I'm tiptoeing out of the rack and it's not too low where I'm doing a quarter squat," Meg advises. When in doubt, "If you have big spaces between your J hooks, just go lower than higher. It's going to be safer and a more stable unrack."

Sloppy Unrack Technique

"When you unrack the bar, you want to make sure that you're doing it with a lot of confidence, not all loose about it," Meg emphasizes. A weak unrack compromises your entire lift before it begins.

Wasting Energy on Walk-Out

Many lifters take too many steps, depleting energy before the actual squat. Meg teaches efficiency: "Step one foot back, the other foot back, and then square up with a third and final step." This minimizes energy expenditure and reduces instability risk.

RELATED:12 High-Fiber, High-Protein Foods That Burn Fat and Keep You Full

Poor Back Tension

While grip width varies, back tension is non-negotiable. "The biggest thing is you want to make sure that your back is stable and tight, so you want to kind of think about cranking down," Meg explains. She emphasizes tension over specific hand placement.

Restricted Stance Width

One-size-fits-all stance advice ignores individual mechanics. "The wider your stance, the wider or the more foot angle you might want to have," Meg notes. She encourages experimentation: "You can experiment with this as you get more efficient in the squat and try to see what's better for you."

Uncontrolled Descent Speed

"You want the descent to be as fast and controlled as you can," Meg instructs. "That doesn't mean go as fast as you can. It means go as fast as you can while maintaining control." Both rushing and moving too slowly can compromise your lift.

The Power of Proper Form

Research shows proper squatting technique pays off. Studies document an 18.8% increase in maximal force production and 37.2% improvement in force development after eight weeks of consistent training. The American Council on Exercise confirms squats strengthen not just muscles, but tendons, ligaments, and bones, reducing injury risk.

RELATED:Doctor Reveals 11 Natural Alternatives to GLP-1 Weight Loss Drugs

Beyond Strength

Exercise physiologist Joel Hardwick highlights squats' role in improving blood circulation and mind-body connection. Research in the Journal of Human Kinetics found squats activate spine muscles four times more effectively than planks, potentially improving posture. Additional studies show squats can increase bone density while enhancing flexibility and balance - benefits that become increasingly important as we age. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

8 Core Stability Moves a Mobility Expert Uses to Prevent Back Pain

Anna_Atras1
Christopher Roback
By Christopher RobackDec 06, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Does your lower back feel stiff after sitting at your desk all day? Or maybe you're worried about injuring yourself during workouts? You're not alone. In fact, most people are doing their core exercises wrong – and it's putting their backs at risk.

Anna Atras, a Pilates and Mobility Coach, has spent years helping clients overcome back pain through proper core training. "Many people think the core is simply the six-pack abs, but that's incorrect," she explains. In this comprehensive guide, she shares her most effective moves for building a bulletproof back.

Ready to learn the right way to train your core and prevent back pain? Let's dive into Anna's proven 8-move system, from fundamental techniques to advanced variations.

Why Traditional Core Training Fails Your Back

"In scientific literature, we refer to the core as a three-dimensional space with muscular boundaries – essentially a muscular box," Anna explains in her post. She describes how this box comprises 29 pairs of muscles that work together to stabilize your pelvis and lower back during movement, including the diaphragm, pelvic floor, and abdominal wall muscles.

RELATED: She Has Instagram-Famous Abs and Here Is What She Eats in a Day to Achieve Them

The Hidden Connection Between Core and Back Pain

"Core stability is simply the ability to control the position of this region, abdominal and lower back region, and specifically of the lumbopelvic hip complex," Anna explains. This complex system creates what she calls "a corset-like stabilization effect around trunk and lower back spine and also pelvis," which is crucial for maintaining a neutral spine position.

Move 1: Master Your Breathing Foundation

Young white woman doing breathing practice during meditation indoorsShutterstock

Anna starts every client with proper breathing mechanics: "At the start of your core stability enhancement journey, you could start with diaphragmatic breathing, make sure the diaphragm is doing its job." She suggests practicing abdominal hollowing ("drawing navel towards the spine") and abdominal bracing, which she describes as "wrapping a belt around the belly or even using your hands and pressing into the abdomen."

RELATED: Lindsay Lohan Flaunts Washboard Abs: Here’s Her “Little Secret” to Looking Great at 38

Moves 2-4: The Essential Trio

For beginners, Anna recommends three key exercises:

  1. Knee Hovers: "Maintaining neutral spine and you see every time you lift, you exhale, you brace, you can see abdominals kicking in immediately."
  2. Modified Side Plank: "Create a straight line from the tailbone through the spine to the crown of head, holding for 10 seconds."
  3. Supine Bridge: "Drive your pubis up or your pelvis up tucking tailbone under... don't flare your ribs to the ceiling."

Move 5: The Bird Dog Progression

"It's all about creating stiffness through the midsection, creating stability around the lumbar spine," Anna explains when describing the bird dog exercise. She emphasizes proper form: "Don't lift the arm or leg too high and try to maintain that neutral position of the back. Don't hyperextend, don't let the pelvis rotate."

Move 6: The Marching Bridge

As you build strength, Anna introduces movement: "Try marching on the spot. From the bridge, you simply brace, prepare, keeping your hips square to ceiling." She emphasizes the importance of control: "You want to keep the trunk, the rib cage position of the lower back exactly the same as if both feet were on the ground."

Move 7: The Plank Slider Challenge]

For those ready for more challenge, Anna introduces her favorite advanced movement: "The plank slider is probably one of my favorite and most challenging core exercises." She describes how this variation requires "good shoulder stability" while challenging all the core muscles discussed earlier.

RELATED: Woman Lost 25 Pounds on Mounjaro Without Exercise and Shares 8 Key Tips

Move 8: The Ultimate Back Protector

Anna saves her signature movement for last: "The bird dog on steroids, as I call it, performed on the forearms and knees down." She explains that at this level, "you will feel with every change of position how the trunk and core musculature adjust to protect the lower back to keep it stable."

According to Anna, proper core function is essential for spine health: "Without these abdominal muscles working properly and doing their job, the spine would become mechanically unstable." She emphasizes how this affects everyday activities: "Think of weightlifting, deadlifts, squats, picking up the kids, and also gravity. You want these muscles to work to create mechanically stable position."

💪🔥Body Booster: Focus on mastering each move before progressing to the next. Your back will thank you for taking the time to build proper core stability from the ground up. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Sleeping Positions Destroying Your Posture Overnight – and 3 You Should Try

rest, sleeping, comfort and people concept - young woman stretching in bed at home bedroom
Shutterstock
Leah Groth
By Leah GrothApr 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you wake up with back pain every morning? It might be that you are sleeping on a bad mattress or that you did something during the day that threw your posture off. However, there is another common culprit of back issues: Sleeping in the wrong position. Dr. David Tannenbaum, DC, Tannenbaum Chiropractic, Beverly Hills, CA, reveals 5 sleeping positions destroying your posture overnight – and 3 you should try to promote spinal health.

Sleeping on Your Stomach

Young female sleeping peacefully in her bedroom at night. Relaxing at nighttime. Copy spaceShutterstock

“Sleeping on your stomach can biomechanically increase spinal load and hyperextension through the lumbar spine,” explains Dr. Tannenbaum.

Sleeping with Hands Overhead

Woman lies in bed with arms raised up view from aboveShutterstock

Another no-no is sleeping with hands overhead. “Sleeping with hands over the head can cause static extension of the spine leading to rib flaring. Another side effect would be shoulder impingement due to the head of the humerus going forward and decreasing space within the shoulder joints,” Dr. Tannenbaum explains.

RELATED: 7 Healthy Fats to Include in Your Weight Loss Diet

Spooning

Couple sleeping embraced in bedShutterstock

Spooning may be cozy, but it’s not good for your spine health. “Spooning with your partner can also put your body in poor sleeping positions due an increase of spinal loading that can cause low back pain,” he says.

Sleeping with a Soft Pillow

Passed out man drooling in bedShutterstock

When it comes to choosing pillows, a softer one could have some hard results on your back. “Sleeping on a soft pillow can lead to poor posture and malalignment of the neck. The soft pillow allows the neck to sink in more, causing static lateral flexion within the spine of the neck,” he says.

Fetal Position

dramatic night lifestyle portrait of young sad and depressed latin woman with curly hair sleepless in bed suffering excruciating period pain holding her belly in fetal positionShutterstock

The fetal position may be okay for babies, but adults should avoid it. “Sleeping in the fetal position increases spinal flexion loads leading to slouched postures,” says Dr. Tannenbaum.

Best Sleeping Positions: On Your Back with Pillow Under Knees

Woman's legs lay down on a pillow for relaxing and preventing varicose vein.Shutterstock

Dr. Tannenbaum also reveals the three best sleeping positions. The first? “On your back with a pillow under your knees to support the natural curve of your spine,” he says.

On Your Side with Pillow Between Knees

Leg cushion for sleeping for knee pain. Orthopedic pillow between the legs of a lying woman in pajamas.Shutterstock

The second position he recommends? “On your side with a pillow between your knees to align your hips and spine,” he reveals.

Fetal Position with Pillow to Support Head

Exhaustion relax dreaming sleep concept. Tired girl sleeping. Young lady resting in fetal position recovering in bed.Shutterstock

The final position he recommends is “in the fetal position with a pillow to support your head and neck,” he says.

RELATED: How I Lost 100 Pounds in 12 Months With 2 Simple Lifestyle Tweaks

Conclusion: Sleeping Position Is Important

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleepingShutterstock

The bottom line? “It's important to find a position that is comfortable for you and promotes good spinal alignment to ensure a restful night's sleep,” says Dr. Tannenbaum.

💪🔥Body Booster: Choose a pillow with the right firmness to support your neck and spine, as overly soft pillows can lead to poor posture and neck pain.

Healthy Body

12 Safe Yoga Poses That Make Bones Stronger After 50

Triangle, yoga, Pose, Trikonasana.,Mature,Woman,Practicing,Yoga,At,Gym.,Fitness,Female
Christopher Roback
By Christopher RobackOct 23, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Want stronger bones without risking injury? Kendra Fitzgerald, a certified yoga teacher and exercise specialist, knows some yoga poses that can help and guide you through each move safely. Read on to learn how to modify traditional poses to protect your spine while building strength. Whether you're new to yoga or worried about osteoporosis, this step-by-step guide shows you how to adapt each pose for your body. Follow along as Kendra shares expert tips to improve your balance, build bone density, and move with confidence.

The Science Behind Yoga for Bone Health

A 10-year study by Dr. Loren Fishman demonstrated that regular yoga practice can safely increase bone mineral density (BMD) in both the spine and femur. BMD measures the concentration of calcium and other minerals in bones, which is a key indicator of bone strength. This research proves that yoga can help maintain and improve bone health.

Understanding the Benefits

According to Harvard Health, "Yoga can improve posture and strengthen the muscles that support the spine." Beyond bone density, Osteoporosis Canada notes that "Yoga can help to build strength, improve flexibility and enhance balance - all of which are important for bone health and fracture prevention."

Safety First: Preparing for Practice

Before beginning, ensure you have a yoga block and strap nearby. These props help maintain proper alignment and make poses accessible for all levels. As noted in Dr. Fishman's research, yoga has "side effects" that include "reduced levels of anxiety," making it a holistic approach to bone health.

Tree Pose: Finding Balance and Building Core Strength

Young asian woman doing yoga in the morning at the park. Healthy lifestyle concept.

Dr. Fitzgerald begins her post with a tree pose to establish balance and core engagement. "Press your foot down into the floor from the heel to the ball of the foot," she instructs. "Imagine you had a string attached to the top of your head pulling you toward the ceiling." This pose strengthens hip stability while improving balance—which is crucial for preventing falls.

Triangle Pose: Creating Length and Stability

Senior woman practicing yoga, stretching in Utthita Trikonasana exercise, extended triangle pose, working out at home.

"Ground down through your heels and let that reverberate up to your hips through your tailbone," explains Dr. Fitzgerald. The pose focuses on lengthening the spine while maintaining stability. Using a block provides additional support and ensures proper alignment.

Warrior II: Building Lower Body Strength

Young yogi woman practicing yoga, standing in Warrior two exercise, Virabhadrasana II pose in her living room, working out wearing sportswear bra and pants, full length. Weight loss concept .Shutterstock

This powerful stance strengthens the legs while opening the hips. Dr. Fishman emphasizes proper alignment: "Let your ribs align over your pelvis and extend your arms out to either side." The pose builds strength in the legs and core while improving balance.

Side Angle: Extending the Spine

Young woman doing yoga on the lake

Dr. Fitzgerald guides practitioners to "fire up your glutes, arrange your hips so you feel freedom in the core." This pose creates length in the side body while strengthening the legs and core.

RELATED: 40+ Mom Loses 70 Pounds in a Year With These 4 Simple Steps

Understanding Safe Spinal Rotation

Positive athletic senior woman doing runner's lunge yoga pose on home workout, copy space. Sporty mature lady stretching her legs, exercising in living room. Domestic training during covid lockdownShutterstock

Harvard Health emphasizes that "Yoga can also improve balance and coordination, which can help prevent falls." This principle is especially important in twisting poses, where proper technique is crucial.

Twisted Triangle: Safe Spinal Rotation

Slim woman in black sportswear practicing parivrtta trikonasana by Maspalomas sand dunes. Female yogi in revolved triangle yoga pose outdoors. Flexible, wellness concepts

"The key to twisting with osteoporosis is keeping your spine straight while you twist," Dr. Fitzgerald says. "We have to rotate from our hips and use our core muscles to help rotate, not the flexibility of our spine."

Locust: Strengthening the Back

Senior woman practicing yoga at home indoor, doing Salabhasana or Locust pose. Wellness and healthy lifestyle

This gentle backbend strengthens the entire posterior chain. Dr. Fitzgerald instructs to "use your glute muscles to help lift your legs" while keeping the chin tucked to protect the cervical spine.

Bridge: Engaging the Posterior Chain

Stay at home fitness. Strong mature woman doing half bridge yoga pose, strengthening her abs muscles indoors, copy space. Fit senior woman working out in living room during covid isolation

"You should not feel this in your lower back," Dr. Fitzgerald cautions. Instead, focus on using the glutes and hamstrings to lift while keeping the core engaged.

RELATED: 5 Quick Fat-Burning Tricks This Natural Bodybuilder Swears By

Supine Leg Stretch: Creating Length Safely

Senior woman working out, warming up using yogic belt, lying in yoga Supta Padangushthasana, One Leg Lift exercise, reclined variation of Extended Hand to Big Toe pose at home.

Using a strap, this pose safely stretches the hamstrings while maintaining spinal alignment. Dr. Fitzgerald emphasizes keeping shoulders relaxed and breathing into any sensations.

Seated Straight Leg Twist: Core Rotation

Spine twisting pose. Woman sitting on blue mat in Ardha Matsyendrasana yoga position with straight arms down and opened palms, head turned to left, legs to right, having relaxed face expression

"Stay upright and lifted to stay safe in your osteoporosis twists," says Dr. Fitzgerald. The focus is on rotating from the upper back while maintaining a straight spine.

Bent Knee Twist: Gentle Spinal Mobility

seated twist with bent knees

This variation provides a gentler twist while maintaining spinal integrity. Dr. Fitzgerald emphasizes using "deep core muscles to help rotate and twist through your upper back."

Modified Poses: Adapting for Your Body

A blonde woman in a black leotard and leggings, standing on a yoga mat in a room, doing yoga, bending backwards with her hands on her hipsShutterstock

Throughout the sequence, Dr. Fitzgerald offers modifications to make poses accessible for different ability levels. Use blocks, straps, and variations to maintain proper alignment and safety.

Shavasana: Integration and Rest

Tired,Senior,Couple,Lying,With,Outstretched,Arms,On,Floor,yogaShutterstock

The practice concludes with relaxation, allowing the body to integrate the work. "Let the parts of your body that are touching the floor fully relax and release," guides Dr. Fitzgerald.

RELATED: Woman Drops 3 Dress Sizes in Her 40s By Eating These 10 High Protein Meals

Long-Term Benefits of Regular Practice

Mature woman stretching her body.Shutterstock

Research shows that consistent yoga practice can lead to improved bone mineral density, better balance, and reduced anxiety. As noted in Dr. Fishman's study, these benefits accumulate over time, making yoga a sustainable approach to bone health. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

10 Clear Signs Your Body Needs More Protein Now

Dr. Ken Berry KenDBerryMD
Copyright KenDBerryMD/YouTube/Shutterstock
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Think you're getting enough protein? Many of us don't, and the signs aren't always obvious. In this revealing countdown, we'll explore ten increasingly important signs of protein deficiency, starting with subtle hints and building up to serious warning signals that demand attention.

Dr. Ken Berry, a family physician with over 20 years of clinical experience, brings crucial insights about protein deficiency that could transform your health. As he explains, "There are sources of information out there that will tell you that eating too much protein is bad for you... In fact, nothing could be further from the truth." Join us as we count down these essential warning signs that could help you identify and correct this common deficiency.

Sleep Disruptions – The Surprising Sign

Sleep disorder, insomnia. Young blonde woman lying on the bed awake

Shutterstock

The countdown begins with an unexpected connection. Dr. Berry shares his own surprise at this finding: "When I was doing the research for this video, I did not know that a protein deficiency can lead to insomnia, but it's actually quite well known in the sleep literature," he says in his video post.

Mood Changes

Young woman angry standing at street

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Your protein intake might be affecting your emotional well-being more than you realize. As Dr. Berry notes, "If you're always down in the dumps, you always have a negative mood, this is actually a sign of protein deficiency."

Unusual Cravings and Hunger

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Those persistent cravings aren't random. Dr. Berry explains, "Your body's looking for a very short list of nutrients in your diet. It's looking for amino acids that come from protein... If you're not getting enough protein in your diet, then your body is going to increase your hunger and it's going to make you have these weird cravings trying to get the particular amino acid or protein molecule that it's looking for."

Brittle Hair, Nails, and Skin Issues

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Physical appearance often reflects internal nutrition. Dr. Berry warns, "If your skin is dry and flaky and very thin, if your nails break very easily or they flake up very easily, if your hair's brittle and breaks, if you're having hair loss for no apparent reason, these are all signs of protein deficiency."

Slow-Healing Wounds

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Notice how long it takes for cuts and scrapes to heal? Dr. Berry points out, "If you've been eating low protein for years or decades, then you've gotten used to how long it takes for your wounds to heal, so you may not recognize your wound healing as slow, so maybe ask some friends and relatives how long it takes for a scrape or a cut or an abrasion to heal."

Frequent Infections

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Your immune system needs protein to function properly. Dr. Berry explains, "If you have frequent upper respiratory infections or frequent bladder infections or frequent skin infections... Your immune system has to have a lot of protein in order to fight off infections, whether we're talking about bacterial infections or viral infections."

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Stunted Growth in Children

The doctor listens to the breathing of a little boy through a stethoscope. Pediatrician with stethoscope listens to the lungs of a child with bronchitis and coughShutterstock

For children, protein deficiency can have lasting consequences. "Stunning growth is almost always due, at least in part to a protein deficiency," Dr. Berry emphasizes. "The child just not getting enough protein... if you want your child to grow up to be tall and strong and beautiful and intelligent, they've got to get enough protein in their diet."

Muscle Loss

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.9 Best Bodyweight Exercises for Muscle GainShutterstock

Muscle health is a crucial indicator. Dr. Berry states, "A very common sign of protein deficiency is muscle loss or the inability to gain muscle. This is very common in the elderly. As they don't eat enough protein, they lose their muscle mass. In some athletes, if they're not eating enough protein, they work out really hard and they don't gain muscle at all."

Decreased Bone Strength

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. OsteoporosisShutterstock

This sign challenges common misconceptions. Dr. Berry explains, "Most people think bones are made of calcium. They're actually made of protein with a calcium atom stuck into the matrix of the protein. Your bones are all protein, and if you're not eating enough protein, your body will not be able to keep your bones strong."

RELATED:20 Possible Ozempic Side Effects

Severe Edema

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In advanced cases, protein deficiency can lead to visible swelling. Dr. Berry warns, "If you have a severe terrible protein deficiency, you can actually develop edema or swelling in your ankles and feet. This is kind of an end stage sign when you've been protein deficient for so long that your body's about to give up."

Expert Recommendations: Getting Enough Protein

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Dr. Berry recommends focusing on whole food sources: "The best sources for protein that I recommend are meat, fish, eggs, and cheese." He specifically notes, "Never ever do you need a protein shake or a protein bar or a protein powder. Those are usually wind up being carbohydrate shakes in bars and powders."

For optimal intake, he advises "two grams of protein per kilogram of body weight, or if you're in the United States, then one gram of protein per pound of body weight." He emphasizes that this isn't excessive: "Protein's good for your kidneys, protein's good for your bones. Protein is good for every other part of you."


Special attention should be paid to at-risk groups: elderly individuals who might default to simple carbohydrates, women (especially during pregnancy and breastfeeding), and growing children who might prefer snacks over protein-rich foods. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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Nutrition & Diet

She Lost 15 Lbs After 40 with These 10 Diet Hacks

Trish Koeslag liftwithtrish
Copyright liftwithtrish/Instagram
Leah Groth
By Leah GrothJan 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight in perimenopause? Just because you are over 40 doesn’t mean that achieving your body goals is impossible. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she unveils her weight loss secrets through tips. “10 proven diet tips to lose 15 pounds if you’re in perimenopause,” she writes. “Are you ready to make this the year where you put yourself first? If the answer is ‘hell yes’ then LFG.”

Calculate Your Macros

Start by calculating your macros. Use a macro calculator “and follow your maintenance calories by tracking your food for 2 weeks (be honest!)” she writes.

Get Yourself in a Deficit

Next, get yourself in a deficit. “After 2 weeks of consistency use my macro calculator to create a 15% deficit if you haven’t seen any fat loss progress with your maintenance calories (progress looks like the scale dropping, inches dropping, clothes fitting better, energy improvements, strength in the gym…)” she continues.

Eat More Protein

Amp up your protein intake. “Aim for 30g of protein per meal and space out your meals every 3-4 hours,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Eat Whole Foods 90 Percent of the Time

Trish recommends staying away from processed foods and filling your plate with clean, nutritious options – most of the time. “Choose 90% whole foods - add lots of veggies to your meals (half your plate)” she writes.

RELATED: This Is Exactly How to Lose Body Fat This Year

Hydrate

Next, hydrate. “Drink 3L of water + electrolytes (I use LMNT)” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Track Everything You Eat

Don’t forget to track everything you eat to keep yourself accountable. “Track your food in an app (eyeballing does not work, you’ll have to weigh your food in grams) - I have used my fitness pal, MM+ and Cronometer, any app will do,” she says.

Walk 10,000 Steps Per Day

Make sure to get your steps in. “Work your way up to 10K steps per day (get outside for a walk everyday)” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Lift Weights

Strength training is also crucial for weight loss. “Start lifting weights: aim for 3 full body days or 4 days of 2 upper + 2 lower days,” she urges. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Get Enough Sleep

You also need to rest. “Sleep sleep sleep (this WILL make or break you)” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay in Your Own Lane

Lastly, don’t pay attention to everyone else. “Stay in your own damn lane!! Who cares what everyone else is doing!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost Almost 100 Pounds on Ozempic But Wishes She Had Known These 5 Things

Chardae alwayzdae
Copyright alwayzdae/Instagram
Leah Groth
By Leah GrothJan 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you thinking about or getting ready to start taking a weight loss drug? There are many things you should know before you do, according to someone who has been successful on the jab. Chardae is a weight loss warrior and social media influencer who lost 100 pounds on Mounjaro, a weight loss drug similar to Ozempic. In a new social media post, she shares a handful of wisdom she has learned since her successful weight loss drug experience. “5 things I wish I knew before changing my life with Ozempic,” she writes in the post.

It’s Close to Magic

The first thing you should know? “It’s not magic, but it’s close,” she says. “You still have to make healthier choices, but Ozempic gives you that push to stay consistent. Pair it with strength training to build muscle and keep your metabolism thriving—it’s a game-changer!”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Plan on Drinking Lots of Water

Next, plan on drinking lots of water. “Water = your new BFF. Staying hydrated is non-negotiable. If you’re not sipping throughout the day, you might feel drained or dizzy. A cute water bottle makes it easier to hit those hydration goals!” she writes.

Food Noise Will Quiet Down

“The silence is real,” she continues. “Food noise (aka those constant cravings and obsessing over snacks) becomes a thing of the past. Suddenly, you’re eating because you’re hungry, not because you’re bored or emotional. It’s such a freeing feeling!”

RELATED:20 Possible Ozempic Side Effects

You Need to Eat Lots of Protein

“Protein is EVERYTHING,” is the fourth thing to know. “With Ozempic helping you eat less, it’s so important to make every bite count. Protein fuels your strength training, keeps you full longer, and supports your overall glow-up. Think lean meats, eggs, Greek yogurt, or plant-based options—it’s the MVP of your meals!” she writes.

Don’t Forget About Self-Care

Lastly, self-care is a must. “This journey isn’t just about losing weight; it’s about feeling amazing inside and out. Skincare, strength training, and celebrating those small wins all help build confidence and keep you motivated,” she writes.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Be Patient

And, be patient. “Starting Ozempic? Take it one day at a time, babe—you’re going to feel like a whole new you!” she concludes the post.

She Also Offers Tips on How to “Slay” Your Journey

In another post she offers “3 tips to slay your journey” on Ozempic. “I’m almost 100 lbs down on my GLP-1 journey, and let me tell you—it’s not just about the weight. It’s about the freedom from food noise, the confidence in my skin, and the energy to live life on my terms. You deserve to feel this good too, and I’m here to tell you—it’s 100% possible,” she writes.

RELATED:20 Things to Avoid While on Ozempic

Get Your Mind Right

The first tip? Get your mind right. “This journey starts in your head before it ever shows up in your body. Believe in YOU,” she writes.

Build a Routine You Love

Next tip? Build a routine you love. “Protein-packed meals, strength training, and a little self-care = my holy grail combo,” she reveals.

Be Consistent, Not Perfect

Her last tip is to be consistent, not perfect. “Progress beats perfection every single time. Show up for yourself, even if it’s just one small step a day,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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