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Top Tips For On Site Back Pain!

Posted on November 24, 2017

Here in the UK, back pain is something pretty much everyone goes through. However, for those working in manual labour and construction, back pain can become a constant, annoying pain that just won’t go away.

In the construction industry alone, 25% of injuries are back based. According to reports, every year 1 in 100 construction workers have to miss work due to a back injury. On average, it was found that workers miss around seven days of work. However, for some, this can add up to more than thirty. And for self-employed workers without sick pay, this can cause serious financial issues.

So, how can you prevent back pain on site?


Most on-site back injuries are caused by workers lifting, carrying and moving around heavy materials; so there’s no surprise that back pain is rife within the labouring trade. So, it’s important that workers keep their muscles loose and relaxed. To do this, stretching is important and needs to be done throughout the day, even on site! With the winter months now upon us and temperatures dropping too, labourers are at even more risk of their muscles getting cold and tightening which increases their chance of injury. Therefore, it is important now more than ever to keep your muscles loose and relaxed to try and avoid painful injuries.

Eat right

Eating right is key to reducing the risk of back injury and pain on site. Not only does it help keep your weight down but also provides your body with the correct nutrients it needs. Less weight means less strain on your back too so it is important to ensure that you are eating the right food for the job. Take a look at the food that can make sure you stay ‘on the tools here.


Despite burning lots of calories on the job, it is important to continue exercising outside of work too. This, like eating right, can help keep your weight down and reduce the strain placed on your back. It can also help ensure you avoid muscle imbalances too which can, in turn, contribute to back pain. Of course, not everyone has time for a full gym workout every week, but by working the right muscles through simple exercises, this can help reduce the risk of back pain.

Take care of your muscles

When injured or sore, it is important not to just take painkillers and hope the pain will go away. Chances are, construction workers will suffer from back pain at some point in their lives. So, it’s important to know how to take care of it. If you’ve suffered a strain, then placing ice on the injury and taking anti-inflammatories will help promote healing and reduce any swelling. If you suffer from a generally more achy back though, heat and massaging the area will help to reduce the pain and tension in your muscles.

Use the right equipment

It is important to consider using additional equipment when working on and clearing up a site. For labourers who carry around and clear heavy materials and rubble, there is the risk that they will carry/move too much and cause themselves injury. Therefore, it is important for workers to consider their back and the strain it could be under when working.

Ensuring your workers have the correct training in lifting and moving is also essential, have a look at our Manual Handling course here!

Source: On the Tools

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