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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.
Exercise
Physical activity can vastly improve your overall health. Making time for regular exercise is one of the most important things you can do for your health. It can prevent some illnesses and even help treat some chronic conditions.
Motivation Strategies [Read/Print full article]
Finding What Works Best for You
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Some people can keep the big picture in mind. They see the final ribbon at the end of the race, and that keeps them going. If you have trouble envisioning the end result, try taping a list on your mirror of the ways regular exercise can strengthen and tone your body. Or display a picture of the dress or smaller size pants you want to fit into. Some people prefer tracking their progress little by little and giving themselves daily rewards.
Choose activities that are convenient and linked to something pleasant. A visual cue can motivate you to get moving. Online tools or mobile applications can help you stay motivated and focused on your goals.
Daily rewards
Rewards give us something to look forward to now, as well as in the future. Create a list of nonfood rewards to give yourself after you are active or when you meet a specific goal. Here are some examples:
- Give myself the time to read a book.
- Take a nap.
- Call my best friend.
- Have a cup of my favorite tea.
- Take a bubble bath.
- Listen to music.
- Play a game.
- Get a manicure or pedicure.
- Plant flowers.
- Spend a day at the beach or the park.
- Get a massage.
Progress and perks
Seeing how far you have come can help you to keep going. Track your weight and physical activity so you can see changes on the scale, your calorie intake, and activity patterns. We recommend paying attention to the benefits of activity:
- Are you sleeping better?
- Has your blood pressure come down?
- Do you feel more relaxed?
- Are you in a better mood?
- Are your joints more flexible?
- Do you feel better about yourself?
Convenience
It is important to find a time and place to exercise that are convenient for you. You might need to experiment, but you will be more likely to stick with your plan if it is convenient.
Link to something pleasant
Try to associate exercise with something pleasant. If you listen to your favorite music when riding the exercise bike, you will be more likely to get on the bike more often. By making an activity more enjoyable, you can change a possible grind into something you look forward to.
Use visual cues
Create a visual reminder of what you are trying to achieve. If you are trying to get back to the size you were when you got married, put a picture of yourself on your honeymoon in your wallet. If you are trying to be healthier for your grandchildren, put a picture of them in your gym bag.
Additional References:
- External Link to Track Your Eating and Exercise with Lose It!
Focus on How Exercise Makes You Feel
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Keeping up with a regular exercise routine can be challenging. Remind yourself of how good exercise feels, especially when time is limited and your schedule seems packed.
Here are some questions to think about when you feel waning motivation and need a mental boost:
- Do you feel better and have more energy?
- Do you sleep better and wake up feeling good?
- Are you less stressed?
- Are you getting better at the activity?
- Do you feel excited about your progress?
- Will your exercise buddy be disappointed if you don't show up?
Remember to congratulate yourself when you have had a good week of consistent activity.
Related Health Tools:
Classes and Coaching
- Wellness Coaching Wellness Coaching
Interactive Programs
- Health Coach: Let's Get Physical Health Coach: Let's Get Physical
Personal Logs and Diaries
- Physical Activity Log Physical Activity Log
Podcasts
- Exercise Lite Exercise Lite
- Exercise Smart Exercise Smart
- Walking For Health Walking For Health
Videos
- Exercise for Life Exercise for Life
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.