Your Body Almanac

Retail worker

On your feet all shift, stocking shelves and helping customers.

Retail asks you to stand and walk for hours, lift stock from floor to shelf and stay pleasant through it all. Sore feet and backs are the everyday cost; irregular schedules and difficult customers add stress.

01

Sore feet, legs and lower back from standing

Standing for most of a shift on hard floors loads the feet, heels and lower back. Long standing is linked to heel pain, swollen legs and varicose veins.

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. Make long standing easierDailyUse a cushioned mat or insoles, shift your weight and take breaks when your job keeps you on your feet. 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

Strain from stocking and lifting

Unloading deliveries and stocking shelves means lifting boxes from the floor and reaching overhead. Repeated bending and twisting strain the back and shoulders.

SourcesErgonomics (OSHA)Preventing back pain at work and at home (OrthoInfo, AAOS)
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 band pull-apartsWeeklyStretch a resistance band across your chest to strengthen the upper-back muscles that pull your shoulders back.
03

Irregular schedules and short sleep

Late closes followed by early opens, changing weekly schedules and holiday rushes make regular sleep hard. Short or irregular sleep is linked to fatigue, low mood and long-term health risks.

SourcesLong 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.
04

Stress from difficult customers

Dealing with frustrated or aggressive customers is a known source of stress for retail workers, and late-night retail carries a real risk of workplace violence.

SourcesWorkplace violence (OSHA)Stress (NHS)
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.

When to see a professional

See a doctor for heel or foot pain that lasts more than a few weeks, painful or swollen leg veins, back pain with leg numbness or weakness, or stress or low mood that won't lift.