Back problems in manual workers: causes and solutions.
- onebodyklinikk
- Aug 21
- 4 min read
Updated: 7 days ago
Manual labour, particularly in construction, hospitality, or manufacturing, demands strength, endurance, and the ability to push through long, repetitive days. Lifting heavy loads, standing for hours, constant bending or twisting, and even working in noisy or vibrating environments all take their toll on the body.
If your job keeps you lifting, kneeling, or standing for hours, you know how tough it can be on your back and joints. By the end of a shift, you might notice:
A sore, tight lower back
Stiff neck and shoulders
Aching knees or swollen feet
You’re not imagining it. Research shows that nearly half of all manual workers suffer from back pain, and many push through until it becomes a serious injury. But the good news is, with the right approach, you can relieve the pain and protect your body for the long haul.
And if you’re new to our clinic, you can even get 15% off your first muskelterapi session to get started.
Why Manual Work is So Hard on Your Back and Joints
Heavy lifting. Constantly carrying loads strains your lower back and can cause muscle tears or disc problems.
Awkward postures. Reaching overhead, twisting, or bending forward for long periods puts uneven pressure on your spine.
Prolonged standing or kneeling. This stresses your knees, hips, and feet, leading to swelling and fatigue.
Repetitive movements. Using the same muscles all day without rest increases the risk of overuse injuries.
Most common problems
Low back pain (lumbar spine) is most frequently reported by construction workers, chefs, and industrial employees.
Neck and shoulder pain resulting from lifting arms above the head, carrying heavy trays, or working in awkward positions.
Upper back pain linked to prolonged bending, repetitive movements and static standing work.
Lower limb pain (knees, hips, feet, and joints) overloads arising from standing, frequent kneeling, climbing ladders and long walking on hard surfaces lead to pain and swelling in the legs.
Practical Solutions You Can Use Right Away
1. Lift Smarter
Bend your knees, keep the load close to your body, and use your legs, not your back, for power.
Use trolleys, hoists, or team lifts whenever possible.
2. Protect Your Feet and Joints
Wear cushioned, supportive footwear designed for your work environment.
Use anti-fatigue floor mats when standing for long periods.
If kneeling, use padded knee protectors.
3. Keep Your Muscles Strong and Flexible
Strengthen your core (abs, glutes, lower back) to protect your spine.
Stretch your hamstrings, chest, and hips to prevent stiffness.
Do quick warm-ups before your shift to prepare your muscles.
4. Take Small Breaks
Change position, shake out your arms, and roll your shoulders.
Even 1–2 minutes of movement can help reduce tension.
When to See a Specialist
If pain becomes constant, spreads to your arms or legs, or starts affecting your daily life, it’s time to get it checked. The earlier you get professional help, the quicker your recovery and the better your chances of preventing long-term damage.
Our clinic specialises in muskelterapi for manual workers. We understand the unique demands of physical jobs and create treatment plans that:
Relieve pain fast
Improve strength and flexibility
Teach you how to work without causing further injury
Receive 15% off your first muskelterapi session. It’s the easiest step you can take toward a healthier, pain-free workday.
What Our Clients Say
Vårt firma har tegnet bedriftsavtale med One Body klinikk. Vi har et tungt fysisk arbeid og her får vi hjelp med vonde skuldre og rygger, tips til øvelser og også preventiv behandling slik at der det ikke har utviklet seg vondter så holder vi de unna. One Body klinikk er veldig profesjonelle og kunnskapsrike og gir oss behandling av høy kvalitet. Både jeg og mine ansatte er meget fornøyd.
Morten T.
Betente skuldre og en vond korsrygg. Fikk fantastisk hjelp hos Dominic på One Body Klinikk. Anbefales på det varmeste
Henrik H.
Very professional approach to the patient.
At the beginning, Mr. Dominik explained in detail the use of various types of massage, which I did not know about. During the massage, time passed quickly during a very nice conversation.
The focus was on parts of the body exposed to pain when sitting or stretching fascia contracted during training. After leaving the office, I immediately felt better. I recommend it and will definitely come back!
Lukasz D.
Sources
Sources
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[3] How Your Business Benefits from Ergonomics - Boyne Ergonomics
https://boyneergonomics.ie/how-your-business-benefits-from-ergonomics/
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[7] Epidemiology of work-related injuries, musculoskeletal disorders and dermatitis among hospital food service workers in a tertiary hospital in Asia | Journal of Occupational Medicine and Toxicology | Full Text
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[8] [17] Manual handling of heavy loads and low back pain among different occupational groups: results of the 2018 BIBB/BAuA employment survey - PMC
https://pmc.ncbi.nlm.nih.gov/articles/PMC8594139/
[9] Lower limb pain among workers: a cross-sectional analysis of the fifth European Working Conditions Survey - PMC
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[10] [14] [15] Musculoskeletal lower limb disorders - OSHwiki | European Agency for Safety and Health at Work
https://oshwiki.osha.europa.eu/en/themes/musculoskeletal-lower-limb-disorders
[11] Occupational-Related Upper and Lower Extremity Musculoskeletal Pain Among Working Population of Ethiopia: Systematic Review and Meta-Analysis - PMC
https://pmc.ncbi.nlm.nih.gov/articles/PMC9121504/
[18] Work‐break schedules for preventing musculoskeletal symptoms and disorders in healthy workers - PMC
https://pmc.ncbi.nlm.nih.gov/articles/PMC6646952/
[19] Manual material handling advice and assistive devices for preventing and treating back pain in workers - PubMed
https://pubmed.ncbi.nlm.nih.gov/21678349/
[20] [22] Prevalence of musculoskeletal pain and dysfunction in electrical utility workers: Practical considerations for prevention and rehabilitation in the workplace - PubMed
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