Preventing Back Pain: Practical Tips That Actually Work

Back pain is one of the most common reasons Albertans visit a physiotherapist. It can affect anyone—from office workers and parents to athletes and tradespeople—and often results from a mix of poor posture, muscle imbalance, deconditioning, and repetitive strain.

However, back pain isn’t always mechanical. Sometimes, internal organs can refer pain to the back. For example, kidney stones can cause sharp pain radiating from the lower back to the abdomen or groin. Research published in The New England Journal of Medicine has shown that irritation of the ureter (the tube carrying urine from the kidney to the bladder) can activate spinal nerves shared with the lumbar region, producing what feels like musculoskeletal back pain.

This is why proper assessment matters—what seems like a “back issue” may actually originate elsewhere.

At MotionHeal Physiotherapy & Massage in Calgary, we perform a thorough assessment to identify the root cause of your back pain—whether it’s mechanical or referred—so you get the right treatment and lasting relief.

Common Causes of Back Pain

• Poor posture during sitting or computer work
• Weak core and gluteal muscles leading to spinal overload
• Repetitive lifting or bending without proper mechanics
• Prolonged driving or sedentary lifestyle
• Stress and muscle tension, which increase protective muscle guarding
• Degenerative changes such as disc wear or facet joint irritation
• Referred pain from organs like kidneys, pancreas, or gallbladder

Practical Tips to Prevent Back Pain

1-Move regularly.
Don’t let your spine stay in one position too long. Stand up every 30–40 minutes, stretch, and take short walking breaks.

2-Strengthen your core.
A strong core stabilizes your spine. Incorporate planks, bird-dogs, or gentle Pilates-based movements into your routine.

3-Mind your posture.
Keep your screen at eye level, shoulders relaxed, and both feet flat on the floor. When standing, imagine a string gently pulling you tall from the top of your head.

4-Lift smart.
Use your legs—not your back. Keep objects close to your body and avoid twisting while lifting.

5-Warm up before activity.
Dynamic stretching and gentle mobility exercises prepare your joints and muscles for movement, reducing strain risk.

6-Stay hydrated and manage stress.
Dehydrated muscles tighten faster. Deep breathing, mindfulness, or gentle yoga can lower tension that contributes to back pain.

7-Sleep and rest well.
Choose a medium-firm mattress, maintain a neutral spine, and avoid sleeping on your stomach if you tend to wake with pain.

When to Seek Professional Help

If your back pain:

• Persists for more than a few days
• Radiates into your leg or causes numbness or tingling
• Follows a fall, trauma, or illness
• Is associated with fever, weight loss, or urinary symptoms

…it’s time to get assessed by a registered physiotherapist. These could be signs of deeper issues that require a tailored plan.

The MotionHeal Approach

At MotionHeal Physiotherapy & Massage, our physiotherapists combine hands-on manual therapy and functional exercise prescription with advanced modalities and education to help you move without pain and stay active safely. Whether your pain is new or chronic, we’ll identify the true source and guide you step-by-step toward lasting relief.

Book your assessment today and take control of your back health

Call us at 403-508-0444 or book online at motionheal.ca

— your back will thank you!

#290, 5255 Richmond Rd SW, Calgary, AB
Call (403) 508-0444