Manual labour and back pain: How to protect your back

Published May 2025  
Expert contributor: Will Hunt, physiotherapist and Chair of the NSW Occupational Health Physiotherapy Group 
Words by Sabrina Rogers-Anderson 

When it comes to back pain, manual labour is a common culprit. Here’s how to prevent and manage back pain while staying active on the job. 

Back pain is a common complaint for many hardworking Aussies. Manual labour is tough on the body – a 2024 national health survey found that 47% of tradies had experienced back pain in the previous year.  

But getting relief could be easier than you think. Here’s everything you need to know about preventing and treating back pain. 

Causes of back pain 

“[Back pain] can happen suddenly when you’re doing something awkward or forceful and you pull a muscle or strain a joint or ligament in your back,” says Will Hunt, physiotherapist and Chair of the NSW Occupational Health Physiotherapy Group. “Or it can happen slowly over time if your posture isn’t ideal, or you overuse the same muscles or joints day after day.” 

Most cases of back pain aren’t caused by a serious medical condition. These are known as non-specific back pain and can be caused or aggravated by the following points. 

• Muscle and ligament strains 
• Being overweight or obese 
• Not getting enough exercise 
• Stress, anxiety or depression 
• Poor sleep 
• Smoking 

In rarer cases, back pain may be caused by a medical condition like inflammatory arthritis, a herniated disc or bone fracture.  

 Back injury red flags  

“While back pain can be stressful, in [most] cases it’s not considered serious or dangerous from a medical point of view,” Will notes.  

Still, he recommends seeing a medical professional as soon as possible if you’re experiencing any of the following symptoms as well as your back pain. 

• Your muscles feel weak. 
• You can’t lift your foot or leg like you usually do. 
• You have pins and needles in your legs. 
• You can’t control your bladder or bowel. 

“These neurological signs could indicate a deeper issue,” says Will. “Go see a physiotherapist or your GP to get an assessment done. If you can’t get in to see either of them, then consider heading to emergency." 

Physio, osteo or chiro? 

With so many medical and allied health professionals treating back pain, it can be hard to know who you need to see to get help.  

“Seeing anyone is better than seeing no-one,” says Will. “If you have a good relationship with your GP or another health professional, see them.” 

No matter which health professional you choose, they should do a thorough first consultation to figure out what’s causing your pain and the best treatment plan. 

“They should do a really good assessment of your back and listen to your medical history and how the injury happened,” Will explains. “They should also do a neurological exam to make sure there are no serious issues that could be causing your back pain. If they detect any possible issues, they’ll refer you for an X-ray or MRI.” 

Short-term solutions for back pain relief 

If you can’t get in to see your doctor or physio straight away, there are a few things you can do in the meantime. 

“You might be tempted to lie down and rest your back, but it could end up even more stiff and sore,” says Will. “Try to keep your body moving in ways that aren’t painful for you – even if it’s just walking – to keep the blood flowing. 

“Over-the-counter pain medications (like paracetemol and ibuprofen) can help manage the pain, but I’d stay away from anything strong, like opioids. Heat packs are good for acute back pain, but ice packs can sometimes increase the stiffness, so I’d avoid them.” 

How to prevent back pain 

When it comes to back pain or injury, prevention is key. 

“It’s a complex problem and there’s no silver bullet to avoid it, but there are several things you can do to help prevent back pain,” says Will. 

1. Exercise regularly 

“There’s plenty of evidence that strength training reduces the risk of getting injured at work,” says Will. “The World Health Organization recommends strength training at least two days a week, so aim for that as a minimum. But general physical health is equally important in preventing back pain, so you should also do at least 150 to 300 minutes of moderate aerobic activity (like brisk walking or mowing the lawn), or 75 to 150 minutes of vigorous activity (like running or cycling) each week.” 

Prefer to hit the gym? Eligible RT Health members can claim a benefit for their gym membership. Check out our Stay Well hub article to learn more about how you can claim. 

2. Get enough sleep 

“Sleep duration and sleep quality can really play into someone’s pain experience,” Will explains. “Not getting enough good-quality sleep can magnify the problem and the body can be slower to heal.” 

Most adults need seven to nine hours of sleep per night, but that isn’t always possible for people with irregular schedules. There are lots of easy ways to build healthy sleep habits, such as switching off devices and maintaining a consistent sleep schedule. 

3. Rethink how you work 

If your job involves manual labour, you may be at a higher risk of sustaining a back injury at work. 

“Tradies often need to adopt awkward postures and apply force to different tools and equipment, which can put strain on their backs,” Will says. “Ask yourself, ‘Is there a better way I can do this that will make it easier on my body?’ It could mean investing in different pieces of equipment or setting the job up in a different way so that you don’t have to push the wheelbarrow the long way around.” 

4. Stretch and rest those muscles 

“There’s no evidence to show that stretching prevents injury, but it is useful to reduce pain,” says Will.  

Rest is also important. “Sleep duration and sleep quality can really play into someone’s pain experience,” Will explains. “Not getting enough good-quality sleep can magnify the problem and the body can be slower to heal.” 

How your RT Health Extras cover can help 

Extras cover is a great place to start when it comes to being proactive about your back health.  

Specialist therapy treatments like physio, chiro, osteo and remedial and Swedish massage can provide relief for people experiencing back pain or an injury. And if you’ve got extras cover, you won’t need to foot the whole bill at your appointments – whether you’re looking for pain relief or simply advice. 

Depending on your level of cover, you’ll also get some financial support for treatments, including some of those high-cost prescription medications. 

Alternative therapies like acupuncture, exercise therapy, Chinese medicine and myotherapy may also be included in your extras cover (when the service is provided by a registered provider). Speak with your GP if you’re not sure about how these alternative therapies can help you.  

Got questions about extras? 

We’re always here to help. If you need some info on how and what you can claim, just give us a call on 1300 886 123 or send a quick email to help@rthealth.com.au  

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