Are you having back pain with any of the following?
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.
Stress can appear in different forms. Some stressors are things that many of us encounter every day, like conflicts, disagreements or tension in our personal or professional lives. Whatever the cause, learning to manage the stress you feel is important to your health and well being.
Your body needs regular exercise, relaxation, good nutrition, and enough sleep to help deal with the effects of stress. It's important to make healthy habits a part of your day. Choose one or several of these habits and make them a part of your routine.
Aerobic exercises help release chemicals in the brain that reduce depression and stress. Some examples are:
Relaxation exercises soothe your mind and body. They include:
Regular balanced meals can help you feel your best. Choose meals with lots of fruits and vegetables, whole grains, lean meats, and low-fat dairy products. Avoid too much sugar, fat, caffeine, or alcohol.
Healthy sleep is vital for your physical and emotional health. Getting enough sleep can help your mood and make you feel less stressed.
Manage chronic illness or pain. If you have a chronic illness or chronic pain condition, stress can make it worse. Set aside time each day to check in with yourself. Sometimes, you may need to reprioritize a task or project to make time for exercise or to practice relaxation breathing.
Find uplifting activities. Joy can balance the stress in your life. Find activities that are enjoyable, peaceful, and make you feel good. Try hiking or drawing, gardening, singing, or spending relaxing time with people you love. Observe which activities or hobbies bring you pleasure and do them often.
Everyone needs to give and receive support. Especially when under stress, it is important to reach out for extra support. Trying to "go it alone" is counterproductive – isolation can actually increase stress and depression. Here are some ideas for sources of support:
Caring about others and feeling cared about can reduce stress. We need to hug, laugh, and share our feelings with family and friends. Surround yourself with people you trust and care about and share your experiences during stressful times.
Don't be afraid to find help for problems relating to health, relationships, finances, or substance abuse outside your home. There are sources of support in your community: clergy, nonprofit aid organizations, and trained counselors.
Taking steps to manage your time at work and at home will help you control your stress level. When you organize your time, you will find tasks much more doable.
Ask for help as you work to improve how you use your time. Find friends or coworkers who seem good at using their time and ask them for tips.
One of the causes of stress and depression is a feeling of going nowhere. Life may feel like it's just passing you by. With an obtainable goal in mind, you might be amazed at how good you feel.
Think about your ideal life, your values and hopes. What small steps would it take to get a little closer to your dreams? Write down your thoughts and set up small and realistic goals for yourself. Your goals don't have to be big: plant a small vegetable garden, read a book, go out with friends once or twice a month.
When you reach your goals, reward yourself! Consider your next small steps and update your goals with those in mind.
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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