Tradie Tips

Are you a Tradie? Here are 5 tips to help you manage your aches and pains

Tradies are some of the most likely members of our community to be injured at work. The most likely injuries to occur to tradespeople are low back injuries, neck/shoulder injuries and elbow injuries.
Prevention is the best form of treatment. Here are a few things for tradies to be aware of in the coming months, to help prevent injuries in the workplace.


A lot of trades require heavy, repetitive lifting and other activities. This can put strain on the muscles, tendons, ligaments and joints of the body. It is absolutely vital that you take the necessary steps to prepare your body for the days work ahead. Some simple stretching and movement allows your soft tissues to warm up, which can decrease the risk of muscular injury.

Lift with your legs

Low back injuries are very common amongst tradespeople. This can often be associated with heavy lifting and poor lifting posture. When lifting something heavy, remember these few steps to help avoid the risk of a back injury.
– Keep your knees and hips bent.
– Keep your back as straight as possible.
– Hold the load as close to your torso as possible- closest to your centre of gravity!
– Use your gluteus and quad muscles as your main lifting muscles. These are the largest muscles in your body for a reason, so make sure you use them!
– Get somebody to help you! Assess the load, and if it is too heavy to lift on your own, make sure you ask someone to help you

Take regular breaks

Trade related work such as using power tools, overstretching your back and heavy lifting can take a serious toll on your body. It is vitally important that you take the necessary time to have a rest and a stretch ever 1-2 hours for 10-15 minutes. This will help reduce the risk of an injury, as it gives muscles, ligaments and joints time to recuperate after long periods of activity


Although most trades work hard during the day, it is important to exercise regularly throughout the week also. Something as simple as going for a walk, or some basic resistance training can greatly reduce the chance of a workplace injury.

Don’t ignore injuries

Treatment and management of workplace related injuries can significantly reduce the effect they have on your body, and your business. Feel free to contact Peninsula Osteopathy + Allied Health to make an appointment and see what Osteopathy, Myotherapy or Exercise Physiology can do for you! Call us on 5253 2345, or book online at

Correct lifting posture

1. approach the load- feet should be shoulder-width apart
2. bend your knees and hips
3. keep the load close to your torso
4. use your quads and glutes to drive yourself up

Belinda Kelly

Belinda is an Osteopath and Pilates Instructor. Belinda enjoys treating patients with problems related to injuries or conditions, and has a special interest in women’s health, particularly treating women pre and post natal. Belinda has a love of swimming, pilates and an addiction to stand up paddle boarding! Belinda enjoys being able educate patients through treatment and lifestyle advice, so they can help themselves to maintain and improve their functioning.