There are a wide variety of jobs that involve being out and about or completing physical or manual tasks.
These jobs may require you to sit in a truck or car for prolonged periods, you may have to walk long distances, you may have to move heavy loads or complete repetitive tasks.
While our bodies are very tough and resilient and more than capable of completing these tasks, the following sections provide some simple advice that you can follow if you have a non-desk based job that will help to minimise the risk of experiencing muscle and joint pain in work.
If your job involves a lot of driving, it is important that you optimise your driving position to reduce the likelihood of it causing aches and pains. Equally, if you are suffering from a musculoskeletal condition (joint and muscle pain), sitting incorrectly in your vehicle could make your pain feel worse.
We would recommend making the following adjustments before you set off:
- Raise the seat to a comfortable height.
- Make sure the seat is far enough forward that you can fully press down on the pedals without having to stretch your legs and are able to reach all the hand controls comfortably.
- Tilt the seat cushion to support the full length of your thighs, but without putting pressure on the back of your knees.
- Adjust the backrest so it is supportive of your spine, providing even pressure at the base of your back.
- Adjust the steering wheel so it is comfortably in reach, your shoulders should be relaxed and your elbows slightly bent.
- Ensure the headrest is in position and supportive, it shouldn't be pushing your head into a forward positon.
These ergonomic checks should be done each time you get in your vehicle, and adjustments can be fine-tuned as necessary.
Other helpful tips
Change your posture regularly - there isn't a position that is comfortable for long periods of time.
Take regular breaks to get out, stretch, and move around.
Do not use your car as an office.
Inform your manager if you are experiencing any discomfort or pain whilst driving.
It's a myth that people with a physical job that keeps them fit don't need to do regular exercise. It is important to be fitter than your job. Regular exercise will help your body cope well with a physical job and reduce your risk of injury.
Manual handling issues account for a third of workplace injuries, including musculoskeletal disorders, and aren't necessarily related to heavy work or lifting.
Manual handling covers a wide variety of activities, including:
- Pushing and pulling
- Lifting, carrying and lowering objects
- Bending
- Reaching
The information below can be used to support you in managing your risk of injury in the workplace in relation to manual handling.
How do I assess my risk of manual handling injuries at work?
- Consider your own capability
- Assess the environment for example could you trip or slip? Is there enough space?
- Consider the shape and size of the load as well as the weight
How do I reduce the risk of manual handling injuries at work?
- Minimise the amount of twisting, stooping and reaching
- Complete manual handling training
- Avoid lifting heavier objects from the floor or above shoulder height
- Ask for assistance if you feel the load is too heavy or awkward for you to move yourself
The image below provides a guide to moving and handling objects in the workplace.
Choosing the right shoes for the job
Wearing the right shoes in work can help prevent accidents and protect your feet from injury.
The following advice will help you choose the right pair of shoes for your job:
- If you work in heavy industry you should always wear any official pair of safety shoes that you have been given (they should bear the 'Kitemark' sign which means they meet British standards).
- If you are on your feet a lot in work, you should wear well-fitting, comfortable shoes with thick but flexible soles.
- Shoes should have a lace-up fastening that holds the heel in place and prevents the toes from sliding into the toe box (front) of the shoe.
- Leather 'uppers' and man-made soles are a good combination. The lining of the shoe should be wrinkle-free and without stitching that could rub.
- If you work in wet conditions, you must wear waterproof footwear and socks which are thick enough to keep your feet warm, but not too tight to affect your circulation.
- Never wear shoes that may slip on highly-polished surfaces.
Follow our top foot care tips
A podiatrist can help if you have a problem such as unexplained foot pain.
It's very important to have your feet checked regularly by a GP, nurse or podiatrist if you have a health condition that affects your feet, such as diabetes, poor circulation or a low immune system.
Repetitive tasks tend to be made up of several movements performed within a short time span, which are then repeated over and over again. It may be producing one part of a product, packing or repetitively lifting a load (for example, stacking a supermarket shelf).
While our muscles and joints are resilient and capable of doing this, continuous repetitive movements can increase your risk of muscle and joint pain.
If you do repetitive tasks as part of your job, follow the tips below to help reduce your risk of developing muscle and joint pain.
Take regular breaks
Consider taking regular breaks and think about the timing of your breaks. This may be meal breaks, pauses in production for a break or pauses for visual inspection. Try to ensure breaks are regular so that you are changing position from the repetitive task.
Pace of work
Pace of work is the speed you work at. A faster pace will mean you are repeating the movement more often during your working day. If you are having trouble keeping up with the pace of your work it may be useful to speak with your manager to see if any changes could be made.
Task rotation
A change in task will help reduce the risk of developing muscle and joint pain from repetitive movements. An example of task rotation would be several workers rotating onto different tasks allowing them to do different types of movements throughout their working day.
Risk assessment
If you do perform a repetitive task, speak with your manager to see if you require a risk assessment to identify if any adjustments are required. Sometimes small adjustments in how you do a task can make a big difference. For example, changing the height of a working area may adjust the amount of arm movement and reduce the risk of shoulder and/or arm pain.
Sometimes changes in your work activities can help reduce the risk and/or help to manage muscle and joint pain at work.
Find out more about making changes at work.
Disclaimer: The content on this page is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.
While we may include links to other websites, the Trust is not responsible for the content of any external sites, nor should selection be seen as an endorsement.