Written by Nicki Jennison, Health Coach
Fitness expert Nicki Jennison, founder of Fitness Faster Online Global Training, specialises in guiding women through menopause and training men through mid/late life challenges.
Labour-intensive jobs are physically demanding and come with high risks of back injuries, muscle strains, and joint issues. According to Safe Work Australia, musculoskeletal disorders (MSDs) are a leading cause of workplace injury, accounting for 36% of all serious claims. These injuries cost Australian businesses over $28 billion annually in lost productivity and healthcare expenses (Safe Work Australia, 2023). However, a simple core strength and stretch program can reduce these risks significantly, helping keep teams safe, healthy, and efficient.
Here’s why every labour team should consider implementing a core strength and stretch program—and how this investment can yield immediate and long-term returns.
The physical demands of labour jobs
Labour jobs involve continuous lifting, bending, twisting, and often involve repetitive movements. Such actions put intense strain on core muscles, which are crucial for stabilizing the body during physical work. Without core strength, the spine and surrounding muscles are left unsupported, leading to improper lifting techniques, poor posture, and lower back pain. Add in long shifts, and it’s easy to see why chronic injuries are so common among labour workers.
Core strength: The foundation for injury prevention
A strong core does much more than enhance appearance; it provides a solid foundation for nearly all body movements. When workers have a strong core, they’re less likely to experience muscle strains and other injuries because their bodies are more stable and capable of managing physical stress.
Benefits of core strength for laborers
Improved stability: Strong core muscles help minimize imbalances and reduce strain on other muscle groups.
Enhanced posture and alignment: A strong core promotes good posture, lowering the likelihood of joint pain and muscle strain.
Reduced fatigue: With a strong core, workers can complete physically demanding tasks more efficiently, reducing overall exhaustion.
A structured core strength program should focus on exercises that target both the front and back core muscles to provide balance, stability, and injury prevention. I offer customisable core programs tailored to meet the specific needs of labour-intensive teams, which can be easily integrated into the workday. These can include pre or post-work core sessions, quick lunch break classes, and even online core workouts—both live or pre-recorded—for flexibility. This approach ensures that all employees, regardless of schedule or location, have access to essential core strengthening tools to support their physical health and workplace productivity.
Read my blog post on “5 Simple Strategies to Reduce Worksite Injuries”, or for some instant exercises read my previous article “My best lower ab exercises”.
Or my blog “10 minute core exercises that will roast your abs”
Stretching: The unsung hero of injury prevention
Stretching is equally essential for labour workers, as it increases flexibility and mobility. Tight muscles are more susceptible to injury because they restrict movement and create muscle imbalances, leading to strains and tears.
Benefits of stretching for labourers
Improved flexibility and range of motion: Stretching enhances the ability of joints and muscles to move through their full range, making movements like bending, lifting, and twisting safer.
Reduced muscle tension: Stretching decreases chronic muscle tightness and soreness, which reduces the chance of overuse injuries.
Better circulation: Stretching increases blood flow to muscles and joints, which helps reduce stiffness and speeds up recovery.
Implementing a quick stretching routine at the start and end of each shift prepares labour teams for physical work and aids recovery. Stretches that target the hamstrings, hip flexors, shoulders, upper and lower back can be particularly beneficial for labourers.
One example of stretching’s impact is the evening yoga class I run weekly at Heathgate Mine Site. This class has become a favourite among the staff, as it not only improves flexibility and reduces tension but also supports mental well-being, helping workers recharge both physically and mentally. This class allows them to release the day’s stress, improve their mobility, and enhance focus, which has had lasting benefits on both individual wellness and team morale.
Financial benefits for employers
The benefits of injury prevention programs are significant for labour employers. Safe Work Australia reports that each serious injury costs businesses an average of $6,800 in direct costs (Safe Work Australia, 2021), with additional indirect costs like reduced productivity, increased absenteeism, and morale impacts often pushing this figure higher.
Investing in a core strength and stretch program can help reduce these incidents and offer a solid return on investment:
Reduced injury rates: Fewer injuries mean reduced medical expenses and less absenteeism.
Improved productivity: Healthier, more mobile workers are typically more productive and can sustain energy levels throughout their shifts.
Enhanced job satisfaction: Employees appreciate when companies invest in their well-being, which can lead to increased morale and retention.
Simple steps for implementation
To effectively introduce a core strength and stretch program, consider the following:
Schedule short training sessions: Regular 15-minute training or stretch breaks at shift start or end can create a routine.
Provide educational resources: Teaching employees why core strength and stretching are essential for injury prevention can increase buy-in and adherence.
Track progress and Encourage feedback: Track participation and solicit feedback. Some companies may also want to monitor injury rates to see the program’s impact.
Make it accessible: Demonstrate exercises and stretches that can be performed without special equipment. Provide training videos or written guides for easy access.
A core strength and stretch program is an effective, low-cost way to reduce injuries, boost well-being, and improve workplace morale for labour-intensive teams. By investing in core stability and flexibility, employers can protect their workforce from the physical demands of the job, lowering injury-related costs and creating a healthier, more productive environment. Prioritising injury prevention isn’t just about minimising downtime; it’s about building a resilient team that’s supported and equipped to perform their best every day.
If you’re ready to reduce injuries and empower your team with an injury-prevention program tailored to the demands of labour work, let’s connect! I offer customized core strength and stretch programs that integrate seamlessly into your workday, helping your employees stay safe, strong, and engaged. Contact me today to learn how a proactive approach can make all the difference for your business and your team.
Nicki Jennison, Health Coach
Fitness expert Nicki Jennison, founder of Fitness Faster Online Global Training, specialises in guiding women through menopause and training men through mid/late life challenges.
With over 20 years of proven experience, Nicki addresses health, energy, injuries, nutrition, hormones, strength, and weight loss. Beyond her mentoring role for Personal Trainers, Nicki Holds a Diploma in Advanced Personal Training and a Degree in Education. She continuously enhances her expertise in health and fitness through ongoing study, including NLP Life coaching, Rehab Training, and Hormonal Profiling amongst other qualifications.
Setting herself apart with a focus on individualised training, Nicki's practical and evidence-based philosophy extends beyond the gym, considering broader lifestyle factors such as sleep, stress, toxins, and hormones. Tailoring her methods to busy schedules, she delivers exceptional results and crucial support to improve fitness, health, sleep, strength and energy.
