How do I prevent back pain from lifting heavy trays all day?

The HSE and NHS recommend the following for manual handling: - Always bend your knees, not your back, when lifting - Hold loads close to your body at waist height - Avoid twisting your body while carrying - Push rather than pull where possible - Ask for help with loads over 25kg - Take micro-breaks every 30 minutes - Stretch your hamstrings and hip flexors daily Your employer is legally required to provide manual handling training and reduce risks. If they have not done this, they are breaking the law under the Manual Handling Operations Regulations 1992.

Musculoskeletal disorders are the leading cause of disability worldwide, affecting 1.71 billion people globally. The World Health Organization recommends that workplaces implement ergonomic interventions including job rotation, mechanical lifting aids, adjustable workstation heights, and regular rest breaks to prevent work-related back injuries.

Here is a quick summary of what you can do right now: 1. Use correct lifting technique — bend at the knees, keep the load close to your waist, and avoid twisting 2. Ask your employer for manual handling training and mechanical aids (trolleys, hoists) 3. Take micro-breaks every 30 minutes to stretch your lower back, hamstrings, and hip flexors 4. See your GP if pain persists — they can refer you for physiotherapy 5. Your employer is legally required to reduce manual handling risks under the Manual Handling Operations Regulations 1992 Please note: this is general guidance and not a substitute for professional medical advice. Always consult your GP for persistent pain.