Workers in material handling tasks often suffer from work-related musculoskeletal disorders (WMSDs) caused by inaccurate work postures or the lifting of excessively heavy loads. Therefore, effective ergonomic assessment of workers is needed to improve worker productivity while reducing the risk of musculoskeletal disorders. This paper proposes a noninvasive method for evaluating posture risks and load analysis in manual material handling tasks. The study focuses on three main aspects: first, using 3D pose recognition technology to extract the 3D coordinates and joint angles of the human body. Second, the REBA method was improved by using fuzzy logic theory to more effectively capture the slow transition features of continuous movement by humans without abruptly altering risk scores, as well as to increase the accuracy and consistency of posture risk evaluation. Third, joint torque and workloads were estimated using biomechanical calculations by integrating pressure insoles and 3D joint coordinate data. Experiments show that this method can effectively evaluate posture risks and workloads in manual material handling tasks, with a correlation coefficient of 0.817 ( p < 0.01 ) between fuzzy logic REBA and REBA and an error rate of 15% in estimating workloads of eight joints. This method can help reduce occupational health risks for workers and industries and improve work efficiency.