When we think of work related pain, office desks and poor posture often come to mind — but they’re far from the only culprits. Many physically active workers — such as tradespeople, healthcare staff, warehouse employees, and hospitality professionals — face daily strain on their bodies due to repetitive movements, awkward postures, and long hours on their feet.
At the Bristol Back Pain Clinic, we regularly see the impact of physically demanding jobs, and we know that prevention is key. In this blog, we’ll share practical ergonomic tips tailored to non-desk-based jobs to help you avoid work related pain, move smarter, and stay healthy and active.
Standing workstations: how to stay comfortable on your feet
If your job requires you to stand for long periods—whether in retail, healthcare, or manufacturing—being on your feet all day can take its toll. Without the right tools and techniques, you may feel tired, sore, or uncomfortable. But with a few simple adjustments, you can stand comfortably and maintain your energy throughout the day.
How to improve standing ergonomics
- Anti-fatigue mats: These soft mats can make a big difference by reducing the discomfort in your muscles and joints. They encourage small movements that help circulation and ease pressure on your lower back.
- Footrests: Using a footrest allows you to alternate your stance, shifting weight from one leg to the other. This helps relieve strain on your back and legs.
- Good footwear: Wearing shoes with proper arch support and cushioning can help to reduce foot and leg pain, keeping you more comfortable over longer shifts.
Standing for long hours doesn’t have to leave you feeling stiff or sore. By adjusting your environment and movements, you can reduce strain and feel better at the end of the day.
Lifting and carrying: make your movements work for you
Many jobs require regular lifting and carrying, whether you’re in construction, caregiving, or stocking shelves. These tasks don’t need to be hard on your body if you follow some simple techniques that help you move smarter.
How to lift safely
- Lift with your legs and bend at your hips: Instead of just bending at the waist, bend at the knees and the hips too. Squat down and lift by pushing up through your legs. This allows your stronger hip and leg muscles to do the work and shares the load with your back muscles. It’s perfectly safe to load your back if you are used to lifting the weight.
- Keep items close: Holding items close to your body reduces the effort needed to lift an item. This helps with balance and reduces pressure on your arms and shoulders.
- Avoiding twisting: If you need to turn while carrying something, move your feet and turn through your hips instead of twisting through your back. This helps prevent unnecessary strain on your spine and puts the load through your stronger leg muscles.
When you prepare for lifting, not only do you feel better at the end of your shift, but you also reduce the risk of aches or discomfort in the future. If lifting and carrying tasks ever lead to soreness, as well as offering hands-on treatments, chiropractors and osteopaths can offer guidance on how to bend or ‘hinge’ at your hips and how to strengthen your back to match the loads that you lift to keep your body moving efficiently.
Driving jobs: ergonomics for people on the move
If your work involves driving — whether for deliveries, transport, or commuting — sitting in the same position for extended periods can lead to stiffness in your lower back or neck. A few small adjustments can make long hours behind the wheel much more comfortable.
How to drive more comfortably
- Adjust your seat: Make sure your knees are slightly lower than your hips, and your arms are comfortably bent while holding the steering wheel. This helps you maintain a relaxed posture while driving.
- Support your lower back: If your car seat doesn’t provide enough lumbar support, a small cushion or rolled-up towel can help maintain the natural curve of your lower spine.
- Take breaks: Our joints are designed to move. Stopping every couple of hours to stretch and walk around can help prevent stiffness and keep you feeling good during long drives.
- Use heated seats: If your vehicle as a heated seat option, this can help relax fatigued muscles in your back. If this is not an option, small heated seat pads that plug in to the cigarette lighter can be used instead.
Maintaining a comfortable position while driving can make a big difference, and regular movement throughout your shift will help you stay flexible and mobile.
Healthcare and caregiving: ergonomics for those who care for others
Healthcare and caregiving roles often require a lot of physical movement, from assisting patients to managing equipment. Small ergonomic adjustments can help reduce fatigue and keep you feeling your best while caring for others.
How to move more comfortably at work
- Use assistive devices: Whenever possible, use tools like hoists or transfer belts/boards to make lifting or moving patients easier. This reduces the physical load on your body.
- Adjust equipment height: Making sure beds or equipment are at the right height for you to work comfortably can prevent unnecessary bending or stretching.
- Work together: If lifting something heavy, it’s always better to work with a colleague. Sharing tasks like lifting can make movements smoother and easier on your body.
Staying active and moving efficiently in these roles can help you feel energised throughout the day. Chiropractic and osteopathic care can also be helpful if you’re looking for advice on how to manage physical tasks more comfortably or if you’re looking for ways to recover from work-related soreness.
Manual labour and construction: build strength and stay comfortable
For those working in manual labour or construction, physical tasks like lifting, using tools, or working in awkward positions are all part of the job. However, these activities don’t need to result in discomfort if you use the right approach.
How to improve comfort in manual labour
- Use ergonomic tools: Tools with cushioned grips or adjustable handles can reduce strain on your hands and wrists, especially during repetitive tasks.
- Switch up tasks: Where possible, try to alternate between different types of tasks throughout the day to give different muscle groups a break.
- Build strength and endurance: Whether it is lifting, digging, or hammering, physical tasks require a certain muscle strength and endurance. By building your capacity through regular weight training this helps to ensure that your capacity always matches the demands you put your body through.
By making these small adjustments, you can feel more comfortable during physically demanding tasks. Chiropractors and osteopaths can also offer guidance on maintaining flexibility and managing any muscle tightness that may develop after long workdays.
Retail and stocking jobs: easy adjustments for a comfortable shift
If you’re working in retail or stocking, repetitive tasks like reaching, bending, and lifting are part of the job. But with some small ergonomic changes, you can stay comfortable during even the busiest shifts.
How to stay comfortable in retail and stocking jobs
- Use step stools or ladders: Avoid overstretching to reach high shelves. Using a stool or ladder keeps things within reach and reduces unnecessary strain.
- Switch tasks regularly: If possible, vary your tasks throughout the day. This helps give different muscle groups a break and reduces the chance of overworking any one area.
- Lift with good form: When lifting heavier items, remember to bend your knees and hips, keep the item close to your body, and aim to twist through your hips rather than your back. For heavier items that you are not used to lifting, prepare your muscles by building up to these loads slowly over time to avoid injury or soreness.
With these simple adjustments, you’ll be able to carry out your tasks more comfortably and with less fatigue. If you ever experience discomfort after repetitive tasks, chiropractic and osteopathic care can help with recovery and keeping your muscles in good working order.
How we can help you stay active at work
Whether you’re standing, lifting, driving, or moving around frequently in your job, our chiropractors and osteopaths can be a great source of support for staying active and comfortable at work. They can offer advice on maintaining flexibility, guide you on exercises to build strength, and provide hands-on care to address any soreness that may come up during your working day. Plus chiropractic and osteopathic care are not just about recovery; they are about helping you stay at your best, keeping your body comfortable and ready for all the physical demands of your role. So, if you’re ever suffering from work related pain or feeling the effects of your work, and are looking for support, please don’t hesitate to book in.