Did you know that over 22 million kids under the age of 5 are considered overweight or obese?  In fact, the number of overweight kids in America has tripled since 1980. Right now, less than half of all middle schools require PE anymore. 43 percent of adolescents watch over two hours of TV a day, yet get no actual physical activity at all. In fact, girls are even less likely to engage in physical activity than boys are.

Caring for your back is extremely vital, since proper posture relies heavily on it.  In fact, improper posture creates faulty movement patterns that may result in injuring your vertebrae and possibly your spinal discs.  To help avoid back problems, always use proper form and core activation.

Here are some guidelines that will help guard your lower back against injuries.

1)  While doing any type of weightlifting exercise, always draw-in both your bellybutton and the region right below it toward your spine.  This activates your inner core muscles, stabilizing and supporting your lower spinal region.

2)  Perform any type of bench press exercise-chest and shoulder presses-with your entire back flat against the bench.

3)  During any type of back exercise, activate your lower back muscles by arching your back.  An easy way to do this is too simply stick out your rear end.  Doing just the opposite, rounding your back, puts too much stress on your spinal discs.

4)  When doing standing shoulder presses, maintain "soft" knees by keeping your legs slightly bent.

5)  Perform preacher curls with your back just slightly, not fully, arched.

6)  Do standing tricep pushdowns with "soft" knees.   

7)  Try to do leg raises with your head and shoulders lifted off the floor.  This will help you keep your back flat on the floor, taking excessive strain off your lower back.  Further, you can take even more strain off your back by bending your legs. 

These are just some tips that I've come up with over the years.  I sincerely hope that this helps.