Back pain on the tools: a practical guide for tradies
Lifting, bending, awkward spaces and long shifts in machinery all take a toll. Here's what actually helps a working back, and what's mostly myth.
Sore backs come with the territory in a lot of physical jobs. Safe Work Australia's figures show that "body stressing", the strain from lifting, carrying, pushing, bending and repetitive work, accounts for about a third of serious workers' compensation claims, more than any other cause.
Our clinic has particular experience with mining and trade workers from across the Hunter. The good news is that most work-related back pain settles, and there's plenty you can do to stay ahead of it.
What actually prevents back pain
A large review of 21 trials involving more than 30,000 people looked at what prevents episodes of low back pain. Exercise combined with education cut the risk of an episode by nearly half. Back belts and shoe insoles didn't appear to help, and neither did education on its own.
That doesn't mean lifting well is pointless. It means a strong, fit back copes better with whatever the day throws at it than a weak one that's being carefully protected.
Six habits that help a working back
None of these needs special equipment or a toolbox talk. They're small changes that add up over a working week.
If your back is already sore, they still apply. Keep moving within what's comfortable, and get it checked if it isn't settling.
Worth building into your week
- Stay strong outside work. Physical work makes you tired, but it doesn't always make you fit. Two or three short sessions a week of general strength work or brisk walking is the best-supported protection there is.
- Warm into the heavy stuff. Backs are often stiffest first thing. Start the shift with lighter tasks where you can, and leave the heaviest lifts until you've been moving for a while.
- Keep the load close and use the gear. The further a load is from your body, the harder your back works. Use trolleys, hoists and a second pair of hands when they're available.
- Change position often. It's usually not one bad lift that does it, but hours in the same bent or twisted position. Swap tasks, swap sides and straighten up regularly.
- Break up long stints in the seat. Hours in a truck, excavator or dozer mean sitting plus vibration, a combination that has been linked with back trouble. Get out and walk for a couple of minutes whenever you get the chance.
- Don't ignore the early warning. A back that's been niggling for a week or two is much easier to sort out than one you've pushed through for six months.
When to get it looked at
- Pain that has lasted more than a couple of weeks, or keeps coming back
- Pain travelling down a leg, or pins and needles or numbness in the leg or foot
- Pain that's stopping you from working or sleeping
Getting back to work
For most back injuries, staying at work in some capacity, or getting back early on modified duties, tends to lead to a better recovery than waiting until you're completely pain-free. After your assessment we'll give you a clear picture of what you can do, what to ease off and how to build back up.
Read more about how we treat lower back pain and work injuries, or what happens at your first visit.
Book an appointment online or call us on 0406 405 958.
This article is general information only and isn't a substitute for an individual assessment. Talk to a registered health practitioner about your own situation.
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Sore back getting in the way of work?
Get it assessed at our Edgeworth clinic. No referral needed.