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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Screenings and Immunizations

Staying up to date on your important health screenings and immunizations can help protect your health.

Screenings and Immunizations for Younger Adults (18 to 39 years) [Read/Print full article]

Recommended Lifestyle Practices

A healthy lifestyle can: 

  • Promote wellness 
  • Prevent disease 
  • Elevate your mood 
  • Help you recover more quickly from illness

These recommendations are for generally healthy people. If you have an ongoing health problem or special health needs or risks, or if certain conditions run in your family, your prevention plan may be different.

Alcohol and drugs

Don't drive after drinking or using drugs. If drinking or using drugs is causing problems for you or someone you know, we can help.

Diet and nutrition

Emphasize vegetables, fruit, and whole grains. Eat foods with healthy fats like those that come from fish, lean meat/poultry, nuts/seeds, beans/peas, soy products, or prepared with olive oil. Avoid unhealthy fats like butter, fried foods, or high-fat meats. Limit foods high in salt and sugar. 

To prevent osteoporosis, talk to your doctor about calcium and vitamin D supplements. Taking 1,000 mg of calcium and 1,000 to 2,000 units of vitamin D is recommended daily for adults under age 50. 

Women of childbearing age should take a multivitamin with 0.4 mg of folic acid daily.

Emotional health

Talk to your personal physician or other medical professional to get help if you're: 

  • Depressed 
  • Anxious 
  • Thinking of suicide 
  • Being threatened, abused, or hurt by someone

Exercise

Be physically active for a minimum of 150 minutes a week. We recommend about 30 minutes of moderate-intensity aerobic activity every day. Walk the dog, dance, and take the stairs – it all counts! In addition, try to do strengthening activities on 2 days of the week, such as: 

  • Yoga 
  • Push-ups 
  • Squats 
  • Sit-ups 
  • Other exercises that promote strength

Injury prevention

Wear your seat belt every time you drive or ride in a car, and buckle up children. Don't keep loaded firearms in the house. Wear a helmet when you are on a: 

  • Bike 
  • Motorcycle 
  • Skateboard 
  • Skates

Life Care Planning

We encourage all adults to select a health care agent – someone to speak for them if they are unable to have a conversation about future health care wishes – and to complete a written advance health care directive. For assistance go to kp.org/lifecareplan or call or visit your local Health Education Department.

Pre-pregnancy health

Some medications and chemicals in the home or workplace can be harmful to you if you or your partner becomes pregnant. Plan all pregnancies to reduce risk.

Sexual practices

Practice safer sex by using condoms to avoid sexually transmitted diseases (STDs). Talk to your clinician about effective birth control (including emergency contraception) if you do not want to become pregnant now.

Skin protection

Always protect your skin from the sun when outdoors. Wear a hat and sunscreen to reduce your risk of skin cancer.

Quit tobacco

Don't smoke or use tobacco. If you do, we can help you quit. Don't allow anyone to smoke around you or your family.

Health Screenings

Keeping up to date on important health screenings is one of the most important things you can do for your health. Manage your screenings and immunizations with our personalized online Preventive Health Reminders.

The following recommendations are for generally healthy people. If you have an ongoing health problem or special health needs or risks, or if certain conditions run in your family, your prevention plan may be different.

Cervical cancer (for women)

Cervical cancer is a type of cancer that affects a woman's reproductive organs. Although it is a dangerous cancer, you can take steps to prevent it.

A Pap test (also called a Pap smear) is the most common type of screening test for cervical cancer. During the test, we check for abnormal cells in your cervix, which is the lowest, narrowest part of the uterus. If abnormal cells are found, we can help you manage and treat them before they turn into cancer.

Have a Pap test every 3 years starting at age 21. Beginning at age 25, have a Pap and human papillomavirus (HPV) test every 3 years until you are 65.

Cholesterol

Cholesterol is a fat-like substance made by the body that is found naturally in animal-based foods. The levels in your blood are determined by family genetics and by your diet and lifestyle.

There are 2 types of cholesterol:

  • Low-density lipoprotein (LDL), often called "bad" cholesterol.
  • High-density lipoprotein (HDL), often called "good" cholesterol.

When bad, or LDL, cholesterol levels are too high, or when good, or HDL, levels are too low, fats can build up on the blood vessels. This can decrease the flow of blood to vital organs such as your heart and brain. 

Your cholesterol should be checked every 5 years, or more often if its level is higher than normal.

HIV and other STDs

Get tested for human immunodeficiency virus (HIV) and other STDs if you have had unprotected sex, are pregnant, or have any other reason to think you may be at risk. Have a yearly chlamydia test if you're sexually active and between the ages of 14 and 25.

Hypertension

Hypertension means having higher than normal blood pressure. When you have hypertension, your heart has to work too hard to send blood throughout your body, and the high pressure progressively damages your blood vessels. By lowering your blood pressure, you can take some of this extra demand off your heart and blood vessels.

Have your blood pressure checked every 2 years. Your doctor or care team may want you to check it more often if you have certain conditions.

Overweight and obesity

Body mass index (BMI) is a quick formula to understand a person's healthy weight range. BMI is a more useful measure than weight alone because it takes into account your height.

In general, a healthy BMI range is between 19 and 24. Have your BMI calculated every 1 to 2 years.

BMI does not apply to: 

  • Pregnant women or those who are nursing 
  • People under age 18 
  • The elderly 

BMI is not adjusted for ethnicity, body type, or gender.

Immunizations

Staying up to date on your immunizations is a great way to protect your health. Manage your screenings and immunizations with our personalized online Preventive Health Reminders.

The following recommendations are for generally healthy people. If you have an ongoing health problem or special health needs or risks, or if certain conditions run in your family, your prevention plan may be different.

Flu

The CDC (Centers for Disease Control and Prevention) recommends that everyone over 6 months of age receive a yearly vaccine to protect against seasonal flu.

Tetanus, diphtheria, and pertussis (Tdap)

This vaccine protects against tetanus (lockjaw), diphtheria, and pertussis (whooping cough). Get a booster shot at least once after you turn 18, especially if you come into close contact with infants. 

Pregnant women should also receive the Tdap vaccine during each pregnancy, preferably between 27 and 36 weeks. Family members and anyone who cares for an infant should be up to date on their Tdap vaccination. 

Additional References:

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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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