Your Body Almanac

Restaurant server

Miles on your feet, heavy trays and a dining room to keep happy.

Serving means walking miles a shift on hard, sometimes slick floors while carrying heavy trays and managing the moods of a full room. Feet, shoulders and backs take the load, and late nights scramble sleep and meals.

01

Sore feet and legs

Servers can walk many miles in a shift on hard floors. Aching feet, heel pain and tired, swollen legs are common, especially in worn-out or unsupportive shoes.

SourcesHeel pain (NHS)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.
02

Shoulder, wrist and back strain from carrying

Carrying loaded trays and stacks of plates, often on one arm at shoulder height, strains the shoulder, wrist and lower back. Bussing heavy bins adds more.

SourcesYoung worker safety in restaurants eTool — Serving (OSHA)Shoulder impingement and rotator cuff tendinitis (OrthoInfo, AAOS)
Do band pull-apartsWeeklyStretch a resistance band across your chest to strengthen the upper-back muscles that pull your shoulders back. Stretch your wrists and forearmsDailyGentle wrist flexor and extensor stretches for hands that type, grip or tap all day. Lift with your legsAs neededPlan the lift, keep the load close and bend at the knees, not the waist.
03

Slips and burns

Wet floors, spilled food and hurried trips through the kitchen make slips and falls one of the most common restaurant injuries. Hot plates and coffee add burns.

SourcesYoung worker safety in restaurants eTool — Serving (OSHA)Burns and scalds (NHS)
Wear supportive shoesAs neededChoose shoes that fit well and suit your activity, and replace them when they wear out. Prevent kitchen cuts and burnsAs neededKeep knives sharp, cut on a steady board, and handle heat with dry mitts and turned-in handles.
04

Late nights, skipped meals and alcohol

Closing shifts push sleep late, meals get grabbed between tables, and after-shift drinks are part of the culture in many restaurants. Together they wear down sleep and energy.

SourcesLong work hours, extended or irregular shifts, and worker fatigue (OSHA)Fall asleep faster and sleep better (NHS Every Mind Matters)
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. Count your standard drinksAs neededLearn what one standard drink looks like and keep a running count, because many pours hold more than one. Have alcohol-free daysWeeklyPick several days each week when you don't drink at all, and plan what you'll do instead.

When to see a professional

See a doctor for heel pain lasting more than a few weeks, shoulder pain at night, or numbness in your hands. Get care for burns larger than your palm, or any burn that blisters on the face, hands or joints. If drinking is becoming a problem, SAMHSA's free, confidential helpline is 1-800-662-4357.