Recovery Tips for Tradies: Look After the Body That Pays the Bills

The alarm goes off before sunrise, you're on the tools all day, and by Thursday your lower back is letting you know about it. Your body is your livelihood, yet recovery is often the last thing on the list. A few simple habits can make a real difference.

Your body carries a heavy load

Lifting, kneeling and overhead work add up. A 2025 review of construction workers found that more than half experience work-related muscle and joint problems, with the lower back and shoulders most often affected, and workers over 40 at higher risk (Santos et al., 2025).

Short sleep catches up with you

Early starts and long days easily cut sleep short. A large review of 27 studies found that workers with sleep problems had about a 1.6 times higher risk of being injured at work, and estimated that around 13% of work injuries could be linked to sleep problems (Uehli et al., 2014).

Working in the heat drains you

Australian summers are tough on outdoor workers. A review of more than 100 studies found that around one in three workers exposed to heat stress during a shift showed signs of heat strain, and close to a third reported losing productivity (Flouris et al., 2018).

Plenty of work, but not much strength training

It sounds backwards when you're already sore, but strength matters. A systematic review of people in physically demanding jobs found strong evidence that strength training at the workplace can reduce muscle and joint problems, while results for stretching alone were mixed (Sundstrup et al., 2020).

Everyday recovery habits for tradies

• Protect your sleep. Keep a regular bedtime that suits your early starts.
• Build strength twice a week. Short sessions for legs, back, core and shoulders.
• Warm up before the heavy stuff. A few minutes of gentle movement before your first big lift.
• Mix up your positions. Take short breaks from kneeling or overhead work.
• Drink water regularly. Sip through the day and take shade breaks in the heat.
• Wind down after work. A walk, a warm shower or a few minutes of slow breathing.
• Pack proper food. Regular meals with protein and vegies beat servo snacks.
• Ease back in. After time off, build back up gradually.

What popular health podcasters say

In an episode with exercise physiologist Andy Galpin, Andrew Huberman discusses lying down for a few minutes after hard physical effort and breathing slowly through the nose, and notes that light movement may ease soreness better than stretching (Huberman, 2023). They also suggest backing off when you've felt run down for days, which fits with research linking poor sleep to injury risk (Uehli et al., 2014). Podcasts can be a great source of ideas, but they're no substitute for advice tailored to you.

When to see a professional

See your GP or a qualified health professional if:

• pain lasts more than a couple of weeks or keeps coming back
• pain wakes you at night
• you notice numbness, tingling or weakness in your arms or legs
• you've had an injury, or there's swelling
• you snore loudly or feel exhausted most days

Seek urgent care or call 000 if back pain comes with loss of bladder or bowel control or numbness around the groin, or if someone working in the heat becomes confused, faints, stops sweating or starts vomiting.

Frequently asked questions

Is it better to rest or keep moving when I'm sore after work?

For everyday soreness, gentle movement such as a short walk usually helps more than lying on the couch. If pain is sharp, follows an injury or isn't improving, get it checked.

How can tradies fit strength training into a busy week?

Short sessions count. Two 20 to 30 minute sessions a week is a realistic start, and a qualified exercise professional can tailor a program to your trade.

How much water should I drink on a hot work day?

There's no single number, as needs vary with heat, workload and body size. Drink regularly through the day rather than waiting until you're thirsty.

References

Flouris, A.D. et al. (2018) 'Workers' health and productivity under occupational heat strain: a systematic review and meta-analysis', The Lancet Planetary Health, 2(12), pp. e521–e531. doi: 10.1016/S2542-5196(18)30237-7. Available at: https://pubmed.ncbi.nlm.nih.gov/30526938/

Huberman, A. (2023) Guest Series | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals. Huberman Lab podcast episode, 15 February 2023. Available at: https://hubermanlab.com/guest-series-dr-andy-galpin-maximize-recovery-to-achieve-fitness-and-performance-goals/

Santos, W. et al. (2025) 'A systematic review and meta-analysis on the prevalence and demographic risk factors of work-related musculoskeletal disorders in construction workers', Frontiers in Public Health, 13, 1651921. doi: 10.3389/fpubh.2025.1651921. Available at: https://pubmed.ncbi.nlm.nih.gov/41158564/

Sundstrup, E. et al. (2020) 'A systematic review of workplace interventions to rehabilitate musculoskeletal disorders among employees with physical demanding work', Journal of Occupational Rehabilitation, 30(4), pp. 588–612. doi: 10.1007/s10926-020-09879-x. Available at: https://pubmed.ncbi.nlm.nih.gov/32219688/

Uehli, K. et al. (2014) 'Sleep problems and work injuries: a systematic review and meta-analysis', Sleep Medicine Reviews, 18(1), pp. 61–73. doi: 10.1016/j.smrv.2013.01.004. Available at: https://pubmed.ncbi.nlm.nih.gov/23702220/

Looking for personalised support?

GL Health Concierge can coordinate a consultation with independent, registered healthcare practitioners who can assess your individual needs. Speak with our concierge team.

This article is general information only and is not medical advice. Always speak with a qualified health professional about your individual needs. GL Health Concierge is a coordination service and does not provide, supply, or grant access to any therapeutic good.