Being a tradie can be a very physically demanding profession. Whether you’re climbing ladders, carrying heavy gear, digging trenches, or bending over for long hours, your body is constantly being physically loaded. While this work keeps you active, it doesn’t always provide the balanced movement your body needs to stay strong and injury-free.
This year’s World Health Day on April 7, 2025, emphasises “Healthy Beginnings, Hopeful Futures,” focusing on maternal and newborn health. This theme underscores the importance of health foundations, which is equally relevant to tradies aiming to maintain their physical well-being for a sustainable career.
Physical Activity vs. Physical Health
Constant movement on the job doesn’t equate to optimal physical health. Repetitive tasks, awkward postures, and uneven workloads can increase the risk of long-term injuries. At Sports and Spine Physiotherapy, a leading physiotherapy clinic for professionals in Sydney, common injuries include lower back and shoulder pain—areas heavily impacted by daily tasks and often neglected in terms of strength and recovery.
Recommendations from Sports and Spine Physio
The team at Sports and Spine Physio advises tradies to incorporate resistance and strength training into their weekly routines. Unlike general on-site movements, targeted strength training addresses the muscles and joints that support your body during repetitive tasks.
Here are their top tips for tradies this World Health Day:
1. Add Two Strength Sessions Per Week
Engaging in 30-minute resistance/strength training sessions twice a week whether it be using machines, free weights, other forms of resistance, or a combination of all, can improve dynamic posture, joint stability, and muscle strength and endurance, significantly reducing pain and enhancing work performance.
2. Focus on Core and Shoulder Stability
A strong core and abdominals can help improve support for the trunk and lower back, reducing risk of lower back pain, while shoulder strength can support overhead lifting and repetitive tasks. Exercises like planks, deadlifts, resistance band pulls, and rotator cuff exercises are beneficial starting points.
3. Stretch Daily Before and After Work
Incorporate dynamic stretching and/or mobility work before to warm up muscles. It might also feel good to perform some static stretches after work to release tension and aid recovery. A few minutes of recovery work can make a big difference in terms of supporting the body.
4. Avoid ‘Weekend Warrior’ Syndrome
Sudden intense physical activity after a sedentary week increases injury risk. Maintain consistent, moderate movement throughout the week to optimise load management..
5. Listen to Your Body
Avoid pushing through pain. Early intervention is crucial. Schedule a physio appointment if you experience ongoing pain or discomfort.
Small Changes, Big Impact
Improving physical health doesn’t require drastic changes overnight. World Health Day is an opportunity to recognize that small, consistent actions lead to lasting results. Consider:
- Taking 5 minutes before your shift to stretch
- Walking for 15 minutes during your lunch break
- Replacing one evening of screen time with a quick gym session
- Engaging in a casual game of basketball or footy with mates once a week
Every intentional movement contributes to better health.
Engaging in Sports to Stay Active
If the gym isn’t appealing, team sports offer an excellent alternative to stay active and social. Many tradies enjoy the competitive and communal aspects of sports, which support overall health. Activities like weekend touch footy, early morning basketball, or indoor soccer help prevent burnout and build resilience. Even light cardio exercises such as swimming, hiking, or cycling can improve blood flow and joint health.
Injury Prevention Starts with You
Investing in your physical health early ensures longevity in your trade. Injuries like chronic back pain or rotator cuff tears are not only painful but can lead to extended time off work, reduced earning capacity, and long-term complications. By adopting better movement habits today, you’re safeguarding your future. This World Health Day, take control of your health because your body is your greatest tool.
