Recovering from an injury can be a challenging and overwhelming journey. When you add the pressure of returning to work, it’s no surprise that many people feel uncertain about their next steps. The good news? A safe and sustainable return to work is possible—with the right guidance and support.
So, how can you ensure that your transition back to work doesn’t compromise your recovery?
Whether you’re healing from a musculoskeletal injury, recovering from orthopaedic surgery, or managing a flare-up of chronic pain, here are four essential tips based on the recent evidence to help you get back to work safely.
1. Assess your job demands before you return.
One of the most important steps in returning to your pre-injury role is having a clear understanding of exactly what your job entails. Going back to work without this clarity can sometimes be risky and can make it more difficult to understand what duties are appropriate for you.
A critical part of this process is identifying which tasks you feel confident performing and which ones you’re not quite ready for. This insight not only helps prevent setbacks but also informs your rehab goals and guides your return-to-work planning.
Let’s look at two example scenarios:
- Patient A, is a construction worker recovering from an injury. He worked closely with his rehab team and employer to review his pre-injury duties. Together, they developed a plan that allowed him to return to lighter, manageable tasks that matched his current physical capacity. As a result, his transition back to work was smooth and safe.
- Patient B, also a construction worker with the same injury, didn’t take the time to assess his job requirements and quickly rushed back to his full-time workload. Unfortunately, the physical demands exceeded his current capabilities, leading to a re-aggravation of his injury and a significant setback in his recovery.
Understanding your job tasks and your current limitations is essential—not just for safety, but for setting meaningful, achievable goals. These goals form the foundation of your return-to-work plan, which we’ll explore in the next section.
2. Form a plan and stick with it.
Successfully returning to work after an injury isn’t just about feeling better—it’s about having a clear, structured plan that supports your recovery while helping you reintegrate safely into your role.
A well-designed return-to-work plan should include:
- Appropriate duties based on your current physical capacity
- Specific goals to work toward as you transition back
- Integration of rehab exercises into your daily or weekly routine
The best plans are built on a solid understanding of both your workplace demands and your injury history. They’re easy to follow, realistic, and designed to minimize setbacks. Most importantly, they’re developed in collaboration with qualified professionals—such as a physiotherapist, rehabilitation provider, and your GP—who can tailor the plan to your unique needs. They also involve your workplace—as they’re the ones who’ll be accommodating the plans put into place.
Here’s a simplified example of what a graded return-to-work plan might look like. While actual plans are more detailed, this gives you a sense of how progression can be structured:
| Timeframe | Work Hours | Work Duties/Adjustments | Rehab Exercises |
| Week 1 – Week 3 | 3 days/week, 8-hour shifts (24 hrs) | Light duties (lifting < 5 kg) | 3x daily light rehab exercises for symptom relief and recovery |
| Week 4 – Week 6 | 4 days/week, 8-hour shifts (32 hrs) | Moderate duties (lifting < 15 kg) | 1x daily rehab exercise to improve functional capacity Graded exposure into meaningful activities, such as gym or playing with the kids |
| Week 7 – Week 8 | 5 days/week, 8-hour shifts (40 hrs) | Full duties (lifting < 25 kg) | 3x weekly functional strength/maintenance exercises for injury prevention Return to recreational sport and physical activities |
If you’re interested in how to form a plan more cohesively, check out this link here.
Overall, this kind of structured, progressive approach helps ensure a smoother transition back to full duties—while reducing the risk of reinjury.
3. Focus on long-term injury risk reduction.
Completing your initial period of rehabilitation is a major achievement—but it’s not the end of your recovery journey. To continue working safely and confidently, it’s essential to maintain the functional capacity you’ve regained and take proactive steps to prevent future injuries.
While we can’t always control whether an injury occurs, we can reduce the risk. Long-term injury prevention often involves consistent, targeted exercise tailored to both your job demands and your overall physical health. For example:
- Physically demanding roles may benefit from ongoing strength and conditioning programs tailored to their specific tasks (e.g. overhead lifting for carpenters)
- Sedentary or office-based jobs might require regular mobility, flexibility, and postural exercises. Strength training may also be important for health due to a lack of movement in the workplace.
Long-term injury avoidance also involves working within your capabilities to ensure that you’re not overloading your body. Remember to take breaks once you’ve returned to work to ensure that you’re well rested for each task ahead. Rest doesn’t mean doing nothing—it means giving your body the time it needs to recover, rebuild, and prepare for the activities you love.
Injury risk-reduction is highly individual and should be guided by the nature of your previous injury and your specific work environment. That’s why it’s important to stay connected with your physiotherapist, who can help design a sustainable plan that keeps you strong, mobile, and injury-free.
For our final tip:
4. Maintain your work-life balance.
During your return-to-work journey, it’s easy for work to become the main focus. But maintaining a healthy work-life balance is just as important. Recovery isn’t only about being physically ready—it’s also about being mentally and emotionally prepared.
Make time for the meaningful activities that bring you joy and connection. Whether it’s playing with your kids, kicking a footy with your mates, or taking the dog for a walk, these moments matter. Rest doesn’t always mean doing nothing—it often means doing the things that recharge you. Engaging in enjoyable, low-stress activities can actually support your recovery and help you feel more like yourself again.
Returning to work after an injury is a major milestone—but it’s also a point where support can start to fade. If you’ve resumed work but are still experiencing pain or finding it hard to cope, don’t hesitate to reach out. At Active Recovery, we’re here to support you through every stage of your recovery—helping you return to work safely, confidently, and at 100%.
Sean Magnusson – Physiotherapist
References:
Cancelliere, C., Donovan, J., Stochkendahl, M.J., Biscardi, M., Ammendolia, C., Myburgh, C. and Cassidy, J.D. (2016) Factors affecting return to work after injury or illness: best evidence synthesis of systematic reviews. Chiropractic & Manual Therapies, 24(1), Article 32. Available at: https://link.springer.com/article/10.1186/s12998-016-0113-z (Accessed: 26 May 2025).
Daley, D., Payne, L.P., Galper, J., et al. (2021) Clinical guidance to optimize work participation after injury or illness: The role of physical therapists. Journal of Orthopaedic & Sports Physical Therapy, 51(Suppl 1), CPG1–CPG102. Available at: https://www.jospt.org/doi/epdf/10.2519/jospt.2021.0303 (Accessed: 26 May 2025)
Safe Work Australia (2023) Developing a return to work plan – guide and template. [PDF] Safe Work Australia. Available at: https://www.safeworkaustralia.gov.au/doc/developing-return-work-plan-guide-and-template