My Doctor Online The Permanente Medical Group
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.
Sleep Well
Getting a good night’s sleep is vital for a healthy lifestyle and can help prevent or manage chronic disease. We can help you deal with sleeplessness so that you can be more alert and stay productive during the day.
Relaxation Exercises for Healthy Sleep
Relaxation exercises are a great way to clear your mind, relax your body, and get ready for sleep. You can reduce your stress by doing them during the day, but they can be really helpful as you are getting ready to fall asleep or if you wake up in the middle of the night.
These exercises use abdominal breathing techniques for a few seconds or a few minutes to relax your muscles and clear your mind. Turning down the lights and finding a comfortable position during these activities will help you become sleepy. You can do them with your eyes open or closed.
- Neck and shoulder release. Take a deep breath and focus on your head, neck, and shoulders. Hold your breath and then breathe out slowly. Breathe in again and slowly raise your shoulders toward your ears. As you breathe out, imagine all the tension in your neck, shoulders, and back leaving through your breath. Allow your shoulders to drop slightly as you exhale. Repeat.
- Breathing to a count. Inhale to the count of 6, taking a slow, deep breath. Hold your breath for a moment and then breathe out slowly while you count to 6. Repeat. Breathe in and out through your nose.
- Cleansing breath. Inhale slowly through your nose to the count of 6, exhale through your mouth, and as you exhale, blow as if you are slowly blowing out a candle, so it flickers but doesn't go out. Repeat. Then inhale slowly through your nose to a count of 6 and exhale through your mouth, strongly blowing out the imaginary candle. Blow out as much held tension as you can.
- Tense, hold, release. Breathe in and tense all the muscles you can at once. Hold your breath, then slowly breathe out, letting all the tension go. Repeat this several times. This exercise is not recommended for patients with fibromyalgia or other chronic musculoskeletal pain.
- Relaxing sigh. Sit or stand up straight. Breathe in and hold your breath. Exhale, sighing deeply, and make an exaggerated "Ahhhhh" sound. Repeat this 10 times.
Related Health Tools:
Interactive Programs
- Online Health Coach Online Health Coach
- Get a good night's sleep with Overcoming™ Insomnia Get a good night's sleep with Overcoming™ Insomnia
Podcasts
- Healthful Sleep Healthful Sleep
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.