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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.
Eating and Exercising: What Works for You?
Think about how good it feels to be strong and healthy. Taking care of your body can help you look and feel your best. Eating well and being active doesn't have to mean hours on the treadmill and eating nothing but salads.
Small changes add up over time. Keep these tips in mind, and you'll be on your way to looking and feeling good.
Top tips
- Start every day with breakfast.
- Eat 5 to 9 servings of fruits and vegetables each day. (Keep your plate colorful!)
- Eat slowly. If you scarf your food, your stomach doesn’t have a chance to catch up and tell you that it's full.
- Prepare for snack attacks. Keep healthy snacks around: pretzels, an orange, a small bag of nuts, baby carrots.
- Pay attention to serving sizes. Most people eat more than they need to. When you eat out, servings are almost always extra large.
- Move your body in ways you enjoy. Aim for 150 minutes each week. As long as your heart's beating faster and you're breathing harder, you're getting the benefits of being active.
Things to avoid
- Don't skip meals or go too long without eating. Your blood sugar will drop, and you'll feel crabby, weak, and hungry. Don’t try "crash" diets; they don't work and they aren't safe.
- Don't spend your life in front of a screen. Whether it's your phone, laptop, or TV, if you're spending hours watching, you're probably not moving as much as you need to.
- Try not to drink your calories. Sodas are liquid sugar (up to 12 spoonfuls in a can). If you're hooked, try cutting back slowly until you're down to 1 can a day.
Limit the damage if you eat fast food
- Look at the calories; choose lower-calorie options.
- Try ordering items without cheese, sour cream, or mayo.
- Avoid deep-fried foods like fries, chips, or onion rings.
- Drink water or low-fat milk instead of soda.
- Most fast food serving sizes are huge. Try sharing your meal with a friend to reduce calories and fat.
- Order just the sandwich and hold the fries or try a side salad instead.
Some people think they have to look like models to be okay – really thin or really muscular. But look around you: Few people really look like that. You can be healthy and find a "look" that fits you.
Little changes, big rewards
When you are ready to make a change,start slowly and pay attention to how you feel as you add more healthy foodsand regular exercise to your day. You don't have to give up all of the things you like, and you don't have to do it all at once. Small changes that you can stick with add up over time.
Diet dangers
If you do decide that you want to work on your weight, be smart. People who lose weight gradually (a pound a week is generally a safe rate) have an easier time keeping the weight off.
Any diet that's too restrictive (like juice fasts)_ or eliminates entire food groups (carbs or fat) is dangerous. Don't risk your health or your happiness for a quick fix.
We can help you make choices that are right for you
Take a look at our resources and discuss your goals with your doctor. If you're interested in learning how to make the healthy changes that add up over time, we're here to help.
Additional References:
- A Prescription for Good Health
- How to Lose Extra Weight
- External Link to Young Adult Health
Related Health Tools:
Interactive Programs
- Health Coach: S.M.A.R.T. Eating Health Coach: S.M.A.R.T. Eating
Podcasts
- Exercise Smart Exercise Smart
- Nutrition Mini-Series Nutrition Mini-Series
- Ready to Lose Weight Ready to Lose Weight
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.