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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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Healthy Weight

Successful weight loss means reducing the number of calories you eat and increasing the number of calories you burn. But just knowing what works isn't enough. Having a plan that works for you turns knowledge into action and will help you shed excess pounds and keep them off.

Staying Centered for Weight Loss Success [Read/Print full article]

Stress Management

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Stress can make weight loss harder in a number of ways. Many people overeat when they feel stressed out. Stress can also make it difficult to find the time or energy to exercise and harder to focus on your goals. When a person is under stress from work, illness, or depression, the body produces cortisol as a natural response (fight or flight). Research has shown that high cortisol levels for a long time lead to belly fat and make weight loss very difficult. By minimizing or managing stressors, you can stay centered and focused on your weight goals.

Stressors fall into one of two categories: stressors that can be changed and stressors that cannot be changed.

Strategies to handle stressors that can be changed
  • Reorganize what is truly important to avoid feeling overwhelmed. Start by looking at the big picture and what needs to be managed. Set priorities and then eliminate or delay nonurgent items. You may need to change your schedule and revise your list of tasks.
  • Be strategic. Break large priority tasks into smaller, achievable ones. Get realistic about what needs to be done and how long each step will take. Then, schedule your tasks and get started.
  • Use creative problem solving. Clearly identify the stressor or problem. Write down every solution you can think of. Ask for the aid of a trusted friend if possible. You may find a combination of creative ideas can come together to handle a challenging situation.
  • If your stress involves another person, open up the lines of assertive communication. Confidently and gently let him or her know how you feel. Stay calm and solution-oriented as you look for a way to manage the situation together.
Strategies to handle stressors that cannot be changed
  • Try looking at the situation in another light. Examine why the situation or event is stressful for you. Are you being realistic? Even if you cannot control the situation, you can control how you respond and how much you let the situation affect you.
  • Practice thinking of problems as opportunities and learning experiences.
  • Let go. That's right. Although it may seem difficult or impossible, sometimes the best way to handle stress is to just let go. You may not get the outcome you want, but there is great release and freedom in simply realizing that there is nothing you can do.
Additional tips for managing stress
  • Slow down! No matter what you are doing, do it mindfully. 
  • Stay present with what is occurring right now and set aside regrets (the past) or worries (the future). Disciplining your thoughts in this way can help reduce stress and increase contentment.
  • Practice clearing your mind. If you must problem-solve, set aside time (15 to 30 minutes) each day to ponder or strategize. The rest of the time, put your worries aside.
  • Don't try to be perfect. You'll be most appreciated if you feel good about yourself and do your best.
  • Say no firmly when asked to take on responsibilities that bring too much stress into your life. Give yourself permission to say no. Creating healthy boundaries helps reduce stress and empower us. 
  • Set aside quiet time for yourself each day. You may want to create a special relaxing place. Meditate, write in a journal, sit in the park, read a magazine, or take a bath.
  • Make your surroundings as comfortable and peaceful as possible. For some, this may mean keeping things tidy. For others, it may mean having a no yelling policy at home. Do whatever it takes to make your space stress-free.
  • Get moving every day if possible. Exercise helps relieve stress and fosters feelings of well-being. Even 5 to 10 minutes can help lift your mood. 
Additional References:

Mindfulness

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Mindfulness is moment-to-moment awareness of your actions and surroundings. It is a way of slowing down the mind and increasing feelings of relaxation and fulfillment. Mindfulness is important in weight management because it can develop your focus and appreciation of positive behaviors that help improve your health and appearance.

Mindfulness can also improve your attitude and increase your enjoyment of eating and physical activity.

Mindful physical activity

During physical activity, focus on your body getting stronger and how it feels to be moving and improving your health. Awareness and appreciation are powerful tools. The next time you head out for a walk or to the gym, try the following:

  • Focus on your breath as you start your workout. Feel the air entering and leaving your body. Take deep breaths and notice your heart rate rise. Imagine the blood going to all of your muscles, providing them with oxygen to nourish your movements.
  • Appreciate your body and all it can do. Feel your strength in each movement.
  • Notice when you start to feel tired or your muscles begin to ache. Slow down when you need to but also challenge yourself when you feel up for it. Focus on the benefits you are creating for your body by building strength and endurance.
  • Notice your surroundings: the view if you are outside, the music you are listening to, others you are with, etc.
  • Throughout each exercise session, stay focused on your breath and your body. Appreciate how your lungs and muscles feel. Notice the increase in your strength and endurance.
Mindful eating

Mindfulness is particularly important when it comes to eating. Take time to enjoy food and the way it nourishes your body. Mindful eating can help you make the right choices. To eat mindfully, try the following:

  • Avoid eating in front of the TV, while standing, or at your desk.
  • Create a peaceful nourishing environment in which you can enjoy each bite of food.
  • Stay tuned in to feelings of hunger and satisfaction throughout the day.
  • Plan your food choices and track what you eat.
  • Stay satisfied by including small amounts of food you find especially delicious, including occasional treats. Depriving yourself can create resentment and drive poor choices.
  • Offset higher calorie choices with lower fat, lower calorie choices throughout the day or week.
Additional References:

Related Health Tools:

Classes and Coaching
Interactive Programs
Personal Logs and Diaries
Podcasts

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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