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.
In our busy lives, we can be rushed and forget the need to slow down and unwind. Stressful situations can cause quick, shallow breathing, which can become a habit over time. Deep breathing, on the other hand, makes us pay attention to our breath. It lengthens and deepens our intake of oxygen and promotes relaxation.
Doing deep breathing exercises for a few minutes many times a day can help reduce stress over time. Breathe smoothly and comfortably. You will feel your body relax and be better able to manage stress. To practice deep breathing it is important to:
Deep breathing by itself has many benefits, but it's also possible to combine deep breathing with techniques like guided imagery for a positive, relaxing experience. Guided imagery is a technique that helps you focus on certain images or sensations to relax your body and refresh your mind, such as imagining yourself at a beautiful beach or in a secluded garden.
The body scan is a mental journey through your body as you focus on each part of your body in turn. It can help you to enter and explore deep states of relaxation, especially if you practice it regularly. It can also help you learn to work through your thoughts and feelings and any pain or discomfort you may be feeling.
Make yourself comfortable:
Begin by taking several long, slow, deep breaths. Breathe in fully and exhale slowly:
Begin to let go of noises aroud you. If you are distracted by sounds in the room, simply notice the sounds and distraction and then bring your attention back to your breath. Begin to focus on different parts of your body in turn:
Continue this exercise with your neck and throat, your shoulders; your hands and fingertips; your chest, back, legs, thighs, and calves; and, finally, your feet.
Then think of your body as a whole and notice how it expands and rises as you inhale and relaxes and lets go as you exhale. If you notice any tension remaining, imagine letting go of it in a wave from your head to your feet.
When you are ready, gently open your eyes.
Learning to relax is an important key to stress management. Yet this is often difficult to do, especially in stressful situations. Guided relaxation exercises can help you release tension and relax your entire body.
Sit in a comfortable position with your hands resting comfortably in your lap and your feet resting on the floor. Take several long, slow, deep breaths. Breathe in fully, fill your lungs, feel your chest and abdomen rise, and then exhale completely. Relax your mind and let go of the outside world. Focus simply on your breathing for several minutes.
Begin forming a picture of yourself:
Repeat the following affirmations to yourself. Just let them drift into your mind:
Visualize yourself moving through your daily routine. See what you will be doing the rest of today or tomorrow. See that you are unique, that you are valuable, that you are trying to live the best you can. That you are learning and growing all the time. Watch how you always do what seems best at the moment that you do it.
When you are ready, slowly open your eyes and return to the present.
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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