Your Body Almanac

Barista

Tamping, pouring and steaming, hundreds of drinks a shift.

Barista work is fast, repetitive hand and wrist work done standing behind a counter, with steam and hot liquid inches away. Wrists and thumbs, feet and shoulders feel it first.

01

Wrist and thumb strain

Tamping espresso, twisting portafilters and gripping pitchers repeat the same forceful wrist and thumb motions all shift. Pain at the base of the thumb or along the wrist can signal tendon irritation such as de Quervain's tendinosis.

SourcesDe Quervain's tendinosis (OrthoInfo, AAOS)Repetitive strain injury (NHS)
Stretch your wrists and forearmsDailyGentle wrist flexor and extensor stretches for hands that type, grip or tap all day. Do tendon glides for your handsDailyMove your fingers through five positions to help the tendons slide smoothly through the wrist. Vary your grip and postureDailySwitch hands, tasks and positions so the same muscles and tendons are not loaded for hours.
03

Standing all shift

Standing in one small area behind the counter loads the feet and lower back and lets blood pool in the legs.

SourcesFoot pain (NHS)Varicose veins (NHS)
Wear supportive shoesAs neededChoose shoes that fit well and suit your activity, and replace them when they wear out. Make long standing easierDailyUse a cushioned mat or insoles, shift your weight and take breaks when your job keeps you on your feet. Do calf raisesWeeklyRise onto your toes to strengthen calves and ankles for standing, walking and running.
04

Too much caffeine, too little sleep

Free coffee and early opening shifts make it easy to run on caffeine. Too much, or too late in the day, can cause jitters, a racing heart and poor sleep.

SourcesHealthy sleep (MedlinePlus)
Set a caffeine cutoffDailyStop coffee, tea, soda and energy drinks by early afternoon, because caffeine's effects can last up to 8 hours. Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours. Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty.

When to see a professional

See a doctor for wrist or thumb pain that lasts more than a few weeks, numbness in your fingers, or a burn that blisters over a large area or is on your face or hands.