Spring is the perfect time for a reset, and not just for your home or car, but your health. Dr. Farhan Shahzad explores everything tradies can do to get their health back on track as the weather changes.

For tradies, who often work long hours in physically demanding environments, looking after your body and mind is vital. I’m an occupational and Environmental Physician, and I’ve seen firsthand how small changes can make a big difference in preventing injury, improving energy levels, and keeping you on the tools for longer.

Here are my top tips to ‘spring clean’ your health – physically, mentally and emotionally.

Tidy up your posture and body mechanics

Spring is a great time to check in with how you’re moving on the job. Repetitive tasks like bending, lifting and kneeling can take a toll on your back, knees and shoulders.

Over time, poor habits become injuries. I have seen this all too many times. Back pain needs to be nipped in the bud early, so it doesn’t lead to chronic problems that can be more difficult to solve. My tips for lifting safely are:

• Lift with your legs, not your back: Keep heavy items close to your body and avoid twisting when carrying.
• Mix it up: Vary your tasks when you can. Switch between kneeling, standing and walking to give your muscles a break.
• Use the right gear: If you’re still lifting things manually that should be done with a hoist or dolly, speak up. Invest in knee pads, back support or braces if needed.
• Finally, see your doctor if you have the early warning signs: Aches and pains can be easy to manage if treated early. Don’t leave it too late.

Clear out bad habits

Spring cleaning is all about letting go of what no longer serves you, and that includes unhealthy habits.

Smoking and vaping are still too common on job sites. Both increase your risk of chronic illness and reduce your stamina and recovery time. Drinking might be part of the Friday knock-off tradition, but regular heavy drinking can impact your liver, mood and relationships.

Rethink the energy drinks, too. Over-reliance on caffeine and sugar can lead to fatigue, poor sleep and long-term health issues.

Use this season as a fresh start to cut back or quit. Your future self (and your family) will thank you. If you need additional support, your GP can assist in referring you to a smoking cessation scheme or help with any addiction.

Get on top of your mental health

Tradies may have a ‘tough guy’ image, but mental health challenges don’t discriminate. Long hours, job stress, financial pressure, or injuries can all take their toll.

Check in with yourself regularly. Are you sleeping okay? Do you feel more irritable, flat or disconnected? Are you drinking more than usual? If so, reach out to your doctor or talk to a mate. Sometimes, just having a chat with someone you trust can make a huge difference.

Accessing support is always helpful. Beyond Blue, MATES in Construction and your general practitioner can all provide confidential help and resources. Don’t wait until breaking point. Looking after your mind is just as important as looking after your back.

Update your health checks

Just like you’d service your tools or equipment, your body needs regular maintenance too. Book a check-up with your GP, especially if it’s been more than a year. Get your blood pressure, cholesterol, blood sugar and weight checked. Feeling tired? You may be low on important vitamins and minerals. A blood test is a must.

Tradies spend hours in the sun. Regular skin checks can detect early signs of skin cancer. Wear long sleeves, a hat and SPF daily (reapply regularly).

Hearing and respiratory tests are great detection tools. If you’re exposed to loud noise or dust (like concrete or silica), routine health monitoring is essential. Ask your employer about occupational health screening programs.

Declutter your diet

Fuel your body for performance, whether you’re on the tools, driving between sites or doing admin.

Take ten minutes at night to pack a lunch with lean protein, whole grains and fruit. It’ll beat a servo pie any day. Think of food as fuel; what you put in affects what you get out.

Spring into stretching and strengthening

Physical work keeps you fit to a point, but it also creates imbalances and wear and tear. That’s where intentional stretching and strengthening come in. Aim to stretch daily, focusing on the hamstrings, hips, shoulders and lower back. Even five to ten minutes a day helps.

A strong core protects your back, so exercises like planks or Pilates can reduce injury risk and just like athletes warm up, you should too. Take a few minutes to loosen your joints before lifting, climbing, or digging.

Clean up your sleep routine

Quality sleep is one of the most underrated tools for recovery and resilience. Aim for 7-9 hours of sleep a night, avoiding screens two hours before bed. Skip the heavy meals and beers too, as they can help keep you up longer.

Constant fatigue or loud snoring might be signs of sleep apnoea, which can be common among tradies. It’s treatable and worth checking out if you’ve noticed a problem.

Final word

You service your ute. You replace worn-out boots. You wouldn’t ignore a rattling power tool. So don’t ignore your body and mind. Spring is the perfect time to do a health reset and even small steps can make a big impact.

Tradies are the backbone of Australia, building, fixing, wiring, plumbing, painting and shaping the world around us. It’s time to build a better foundation for your own health too. Look after yourself this spring, both on and off the job. You’ve earned it.