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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.

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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.

Tips for Avoiding Injury

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Most injuries are preventable with some simple steps. Here are 7 tips to help you avoid injury when exercising:

  • Wear comfortable, sturdy shoes and appropriate clothes for the activity and weather. Choose lightweight breathable fabrics. Wearing layers is a great way to adjust as your body heats up or cools down. 
  • When starting a new exercise, start slowly and avoid overdoing it. Pay attention to your breath. You should be able to talk while exercising. If you can't talk, you're probably working too hard and should consider slowing down. Stop immediately if you feel dizzy or faint, or if you have nausea or tightness in your chest.
  • Warm up and cool down with slow, gentle activities, such as walking or using the treadmill. Ease into your routine by slowly warming up your muscles for 5 to 10 minutes. Save deep stretching for your 10-minute cool-down period. Never bounce when you're stretching. Movements such as rapid toe-touching can cause injury.
  • Build up gradually until you reach the length and intensity of exercise you're aiming for. Don't try to get there overnight. Track your physical activity so you can see a slow, steady increase in duration and intensity over time.
  • Change your activities so that you use different muscle groups. For example, alternate days of walking with biking, aerobic dancing, yoga, or swimming. This is called cross-training.
  • If your only chance to exercise regularly is when it's dark outside, make sure to play it safe. Runners, walkers, or cyclists who use the streets in the early mornings or at night should have fluorescent patches on their clothing and equipment. Be sure to obey the rules of the road. Also, stay aware of what's happening around you. Digital music devices such as iPods may drown out sounds that might alert you to danger. Use them with caution. Consider exercising inside when it's dark outside.
  • If you are playing a sport, be sure to use the right equipment. Wear supportive, well-cushioned shoes for running, aerobic dancing, and walking. Always use helmets and protective gear for football, bike riding, and rollerblading. Make sure that you adjust your bicycle seat and handlebars to fit your body.

Most Common Injuries

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Being physically active can lead to many different kinds of injuries. The most common injuries happen because of overuse of muscles and joints, doing too much too soon, or being unprepared for weather conditions. These injuries can be prevented with the right equipment, clothing, and safety measures.

Weather-related injuries

Many injuries can happen while exercising in the great outdoors. But don't let the elements spoil your fun. By learning what precautions to take, you can safely enjoy physical activity outside.

The most common weather-related sports injuries are:

Cold temperature exposure resulting in:

  • Frostnip (initial stages of frostbite, when the surface of the skin becomes frozen)
  • Frostbite (skin or tissue damage as a result of prolonged exposure to extreme cold)
  • Hypothermia

Heat-related illnesses can include:

  • Heat stroke
  • Heat rash
  • Heat exhaustion 
Outdoor injuries

Riding your bike in the hot sun or swimming in the ocean can put you at the mercy of the great outdoors. Stay healthy by drinking plenty of fluids, wearing sunscreen, and being aware of insects and animals that may be close by.

The most common outdoor-related exercise injuries are:

  • Sunburn
  • Marine stings and scrapes from jellyfish or coral 
  • Tick bites
Sports-related injuries

Many sports-related injuries are preventable. Sports injuries can happen because of poor conditioning, trauma, or muscle overuse. Before you begin playing a sport, it's important to start and maintain a basic fitness routine. Once you are fit, your body is better equipped to withstand the often unexpected demands that come with playing sports.

To avoid overusing your muscles, try a cross-training system that uses different parts of your body to avoid stress on one area or injury. Take some time off from your chosen activity and try a different one. If you are injured, we can help you recover and return to exercising safely.

The most common sports injuries are:

  • Achilles tendon problems
  • Anterior cruciate ligament (ACL) injuries
  • Arm injuries
  • Back pain and low back pain
  • Blisters
  • Elbow injuries
  • Facial injuries
  • Finger, hand, and wrist injuries
  • Knee problems and injuries
  • Leg injuries
  • Mouth and dental injuries
  • Patellar tracking disorder
  • Plantar fasciitis
  • Rotator cuff disorders
  • Scrapes
  • Shoulder problems and injuries
  • Tendon injury
  • Tennis elbow
  • Toe, foot, and ankle injuries 
Additional References:

Treating Injuries

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If you have strained or sprained a muscle, ligament, tendon, or bone, use the R.I.C.E. treatment:

  • Rest. Rest the injured area for at least 24 to 48 hours.
  • Ice. Apply ice or cold packs for 10 minutes several times a day for the first 72 hours.
  • Compression. Wrap the injury with an Ace bandage to help with swelling, but not too tightly.
  • Elevation. Elevate the injured area on pillows whenever you're sitting or lying down.
Additional References:

Stretching

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Stretching helps to loosen muscles before and after exercise. These everyday stretches can help prevent pain or discomfort:

  • Neck stretch and gentle circles. Lower one ear toward the shoulder to stretch the opposite side of your neck. Repeat on the other side. Lower your chin to your chest, using one hand to gently pull your head down to increase the stretch on the back of your neck. Gently circle your head around in one direction, then in the other.   
  • Torso twist. While standing, reach one hand over your head and stretch the side of your torso. Reach the other hand to stretch the opposite side of your torso. Slowly looking behind you, twist at the waist to stretch your back. Repeat on the other side.  
  • Hamstring stretch. Standing, bend one leg into a partial squat position. Outstretch the other foot several feet in front of you with your heel on the floor. Lean down over your outstretched leg to get a stretch on the back of your leg and behind your knee. Switch legs.   
  • Arm circles and windmills. Find a place with plenty of room. Circle both arms forward and then backward. Alternate your arms for a slight torso twist and windmill effect.   
  • Shoulder rolls. Roll your shoulders forward and backward in progressively larger circles.   
  • Shoulder stretches. Seated or standing, clasp your hands together, interlacing your fingers with your palms facing outward. Stretch your arms in front of you. Reach as far as you can to get a good stretch in your shoulders. Clasp your hands behind your back and reach back with your palms facing inward. Stretch alowly while keeping your shoulders down and back.   
  • Quadriceps stretches. Standing on one leg, lift your other leg behind you and grab your foot or ankle. Your knees should be next to each other, facing forward. Pull your foot up toward your buttocks until you feel a stretch in the front of your thigh. Repeat with your other leg.   
  • Hip stretch (with foot on stable chair or a box). From a standing position, put one foot up onto a stable chair, sturdy box, or low table placed about 2 or 3 feet away. Gently lower yourself down into a lunge position, feeling a stretch in the front of the hip. Repeat on your other side.   
Additional References:

Warming Up

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Just like a car that requires time to warm up before running efficiently, your body needs a gradual warmup too.

  • Take about 5 to 10 minutes to warm up before you are physically active.
  • Begin with some gentle movements such as marching in place or taking a short walk.
  • Use the same muscles in your warmup that you are going to use in your activity.
  • Begin your aerobic activity slowly. For example, if you are going for a walk, start your walk at a steady pace for a block or two and then pick up your speed.

Cooling Down

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After a period of physical activity, it is very important to cool down. Your muscles need time to adjust and slow down.

  • Spend 10 minutes cooling down at the end of your physical activity period. You can end the workout with a short walk or slow jog.
  • Cooling down eases your body from hard physical activity to rest. For example, if you are walking, slow down to a relaxed, easy pace before stopping.

Make stretching part of the cool down. Stretching helps to reduce soreness and prevent future injuries. Stretching also increases your flexibility.

Related Health Tools:

Classes and Coaching
Interactive Programs
Podcasts
Videos

See more Health Tools »

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.

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