My Doctor Online The Permanente Medical Group
Are you having back pain with any of the following?
- Severe pain, weakness or tingling in your leg(s).
- Difficulty stopping urination or loss of control of bladder or bowels.
- Unexplained fever, nausea or vomiting.
- A history of cancer or unexplained weight loss.
We understand that you are experiencing one or more of the health issues that might be impacting your back pain.
We recommend that you discuss these health issues with your doctor before proceeding with this program.
Once you are cleared by your doctor to do this program, we hope it helps you find relief from your back pain.
Relaxation Exercises For Pregnancy And Beyond
Learning to relax will increase your energy, lower your stress, and prepare you for labor. These exercises can be performed with a partner or by yourself.
To begin, get into a comfortable position, preferably lying on your side or propped up with pillows in a semi-sitting position on a bed or a couch. Close your eyes and take a deep breath through your nose. Exhale completely through your mouth. Repeat this “cleansing breath.” Now, allow your breathing to become slower and effortless.
If possible, have your partner touch each area that you’re relaxing as you inhale and tighten or contract the muscle. If you’re practicing alone, concentrate on tensing each muscle group, relaxing it, feeling the difference between tension and relaxation, and breathing.
Progressive relaxation:
- Start with your forehead and move progressively toward your toes.
- Raise your eyebrows toward your hairline and contract your forehead while inhaling. (Partners, feel the tension.) Try not to laugh; it tightens the rest of your face.
- Now exhale and release the tension. (Partners, feel the muscle relax.)
- Keeping your forehead relaxed, bite down and clench your teeth as you inhale. (Partners, feel the muscles on the sides of her jaws.)
- Now exhale and release the tension; let your mouth open slightly. (Partners, feel the difference.)
- Next, raise your shoulders and tense up the neck and upper shoulder as you inhale. This is where many of us carry a lot of tension. Is your face still relaxed? (Partners, check the tension.)
- Now exhale and release the tension. (Partners, massage her a little and make sure she’s totally relaxed.)
- Extend your right arm as you inhale. Make a fist and tense your right arm all the way to your shoulder. (Partners, feel the tension.)
- Now exhale and release the tension. Let your arm drop to your lap.
Continue these steps with your left arm, abdomen, buttocks, left toes (flex them toward your nose), then right toes. When your whole body is relaxed, take a deep breath and exhale any remaining tension. Visualize the tension moving from your head, down your body, and out through your toes. Take another cleansing breath. Notice how relaxed your muscles feel. If there’s one area in which you still feel tension, focus on it, breathe in and out 4 or 5 times, and relax it further each time.
After 2 or 3 weeks of daily practice, you’ll be able to produce the same relaxed feelings on the spur of the moment.
If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder.
This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.