Your Body Almanac

Nurse

Twelve-hour shifts on your feet, lifting, turning and rarely sitting down.

Nursing is physical work dressed as care work. Moving and repositioning patients loads the back and shoulders, long shifts on hard floors wear on the feet and legs, and nights, overtime and emotional strain chip away at sleep and resilience.

01

Back and shoulder injuries from moving patients

Lifting, turning and transferring patients is one of the most common causes of injury in healthcare. Manual handling puts heavy, awkward and sudden loads on the lower back and shoulders, and good technique alone does not make it safe. Lift equipment and team help reduce the strain.

SourcesAbout safe patient handling and mobility (NIOSH, CDC)Healthcare — Safe patient handling (OSHA)
Lift with your legsAs neededPlan the lift, keep the load close and bend at the knees, not the waist. Strength-train twice a weekWeeklyWork all your major muscle groups on at least two days a week. Do dead bugsWeeklyA lying core exercise that trains your trunk to stay steady while your arms and legs move. Do glute bridgesDailyLift your hips off the floor to strengthen the buttock muscles that sitting tends to switch off.
02

Night shifts and long hours

Rotating shifts, 12-hour days and overtime push against your body clock. Shift workers often sleep less and less deeply, and fatigue is linked to errors, injuries and drowsy drives home. Over years, disrupted sleep is linked to heart and metabolic problems.

SourcesTraining for nurses on shift work and long work hours (NIOSH, CDC)Long work hours, extended or irregular shifts, and worker fatigue (OSHA)
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. Set a caffeine cutoffDailyStop coffee, tea, soda and energy drinks by early afternoon, because caffeine's effects can last up to 8 hours. Set a screen curfewDailyTurn off phones, laptops and TV at least 30 minutes before bed, and longer if you can.
03

Sore feet and heavy legs

Standing and walking on hard floors for a whole shift loads the feet, heels and calves. Many nurses notice aching feet, heel pain first thing in the morning, or swollen, heavy legs, and long standing is linked to varicose veins.

SourcesPlantar fasciitis and bone spurs (OrthoInfo, AAOS)Varicose veins (NHS)
Wear supportive shoesAs neededChoose shoes that fit well and suit your activity, and replace them when they wear out. Stretch your calvesDailyA wall calf stretch for legs that stand, walk or run all day. Do calf raisesWeeklyRise onto your toes to strengthen calves and ankles for standing, walking and running.
04

Stress, burnout and emotional load

Heavy workloads, short staffing, difficult cases and exposure to suffering are known drivers of burnout in healthcare workers. Burnout shows up as exhaustion, detachment and a sense that your work no longer matters.

SourcesRisk factors for stress and burnout in healthcare workers (NIOSH, CDC)
Practice slow breathingDailyTake five minutes to breathe slowly and deeply, such as box breathing with a count of four for each step. Make time for peopleWeeklyReach out to friends, family or neighbors each week, and build in regular shared activities. Spend time outdoorsDailyGet 20 to 30 minutes in a park, yard or green space most days, walking or just sitting.
05

Dry, cracked hands

Washing and sanitizing dozens of times a shift, plus hours in gloves, strips oil from your skin. Hand dermatitis is common in nurses, and some people react to glove materials such as latex.

SourcesHand eczema (American Academy of Dermatology)Latex allergy (OSHA)
Moisturize and glove your handsDailyMoisturize after every hand wash and wear gloves for wet work, chores and cold weather.
06

Skipped meals and water

Busy shifts make it easy to go hours without eating or drinking, then grab whatever is nearby. Dehydration adds to fatigue and headaches, and irregular, rushed meals make steady energy harder.

SourcesHealthy eating (NHS)Training for nurses on shift work and long work hours (NIOSH, CDC)
Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty. Include protein at each mealDailySpread your protein across breakfast, lunch and dinner instead of saving it all for one meal. Limit ultra-processed foodDailyBuild most meals from whole or minimally processed foods, and treat packaged snacks and fast food as extras.

When to see a professional

See a doctor or physical therapist for back pain that runs down a leg, numbness or weakness, or a lifting injury that doesn't improve in a few days. Report needlestick or splash exposures right away through your workplace. If burnout, low mood or trouble sleeping persist, talk to a doctor or your employee assistance program; in a crisis call or text 988.