Back pain is common, frustrating, and—thankfully—manageable. Whether yours started after a long drive, a busy stretch at work, or a return to the gym, there are practical steps you can take to feel and function better. At Well+Able Integrated Health in Kamloops, our Registered Massage Therapists (RMTs) use a calm, evidence-informed approach that combines assessment, hands-on care, movement, and simple self-management—so you can get back to the things that matter.
Why does my back hurt?
Back pain rarely has a single cause. It often builds from a few everyday contributors:
Activity changes: sudden increases in lifting, yard work, or sport.
Too much sitting, not enough moving: long days at a desk, on the road, or on your feet.
Sleep & stress: Poor sleep and higher stress can make pain feel louder.
Deconditioning: when tissues aren’t used to certain loads, they can become sensitive.
Good news: sensitivity can settle when we match the right kind of movement and recovery to your current capacity.
What an RMT at Well+Able actually does
Our sessions aren’t “just a massage.” Here’s how we typically help:
Listen & assess
We start with your story: when pain shows up, what helps, what worries you, and what you need to do (work, parenting, sport, lifting). We check movement, positions that ease or aggravate symptoms, and basic strength/coordination patterns (like hip hinge and plank variations).Calm the system with hands-on care
Gentle, targeted manual therapy—aimed at reducing pain sensitivity and muscle guarding—can help you move more freely. We keep pressure comfortable, adapt to your preferences, and avoid “no pain, no gain” approaches.Find your “green-zone” movements
We’ll identify a few movements that feel safe (or even soothing) and build short, repeatable routines. Think of these as volume knobs that turn pain down and confidence up.Load it, don’t provoke it
You’ll get a simple plan to gradually load your back and hips without flaring symptoms. Progress is measured in function: walking farther, lifting kids, returning to work tasks and hobbies.Simple habits that actually fit your day
We tailor strategies for busy schedules—movement snacks, desk resets, and short walks—so your back gets many small wins throughout the week.
Our approach: calm → move → build capacity.
Your job: do a little, often, and keep living.
A 10-minute “Back-Friendly” Micro-Routine (busy-schedule edition)
Try this 1–2×/day for one week. Keep everything comfortable. Stop if pain is sharp or spreading down the leg—book in for guidance.
Spine “tall & long” breathing (1 min)
Seated or standing, lengthen through the crown of your head. Slow nasal inhale (4s), relaxed exhale (6s). Aim for 8–10 breaths.Hip rocks or cat-camel (2 min)
On hands and knees, gently rock hips toward heels, then forward; or use small cat-camel curves. Move within a comfortable range.Hip hinge patterning (2 min)
With a dowel/broom along your back (head–mid-back–tailbone touching), practice 8–10 smooth hip hinges. Keep the back neutral and the motion from the hips.Supported split-stance reach (2 min)
Light hand support on a counter. One foot forward, one back. Gently shift weight forward/back while reaching the opposite arm. 6–8 reps each side.Walk it out (3 min)
A brisk hallway or driveway lap. If you’re near the Rivers Trail or Peterson Creek Park, add a short, flat stroll there later in the day.
Desk tip: follow the 30–60–2 rule → every 30 minutes, stand for 60 seconds, and do 2 gentle movements from the list above.
When to book with an RMT (and when to seek more care)
Book with us if your back is stiff, achy, or tight; if certain positions flare symptoms; or if pain is hanging around after a busy spell.
Seek urgent medical care for red flags: new bladder/bowel changes, numbness in the saddle area, major weakness or loss of coordination, or back pain following significant trauma.
Common questions we hear
“Is massage therapy safe for back pain?”
For most people, yes. We adapt pressure and techniques to your comfort. If hands-on care isn’t the best option that day, we’ll pivot to education and gentle movement.
“How many sessions will I need?”
It varies. Many people like 2–4 visits to calm symptoms and build a routine, then space out as they improve. We’ll always discuss frequency and respect your goals and schedule.
“Can I still work out or go to work?”
Usually, yes—with tweaks. We’ll help you find the green zone for activity so you keep momentum without provoking symptoms.
Your next right step
You don’t have to wait for a “perfect week” to start. With a few short habits—and support from a registered massage therapist—you can begin turning the volume down on back pain.
Book now to see an RMT at Well+Able Integrated Health in Kamloops.