Your Body Almanac

Warehouse worker

Picking, packing and lifting at speed, miles of walking a shift.

Warehouse work combines heavy and repetitive lifting with long walking shifts on concrete, often under productivity targets. Back and shoulder strain lead the injury list, followed by sore feet, heat in summer and accidents around forklifts and shelving.

01

Back strain from repeated lifting

Lifting boxes from the floor or above shoulder height, many times an hour, loads the lower back again and again. Twisting while lifting and working fast make it worse. Musculoskeletal injuries are the most common injuries in warehousing.

SourcesWarehousing (OSHA)Ergonomics (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 glute bridgesDailyLift your hips off the floor to strengthen the buttock muscles that sitting tends to switch off. Stretch your hamstringsDailyA lying hamstring stretch for the backs of your thighs, which tighten with sitting and running.
02

Shoulder and wrist overuse

Reaching to high shelves, scanning and packing are small motions repeated thousands of times a shift. Shoulder tendons and wrist tendons can become inflamed and painful.

SourcesShoulder impingement and rotator cuff tendinitis (OrthoInfo, AAOS)Repetitive strain injury (NHS)
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. Vary your grip and postureDailySwitch hands, tasks and positions so the same muscles and tendons are not loaded for hours.
03

Sore feet and legs from concrete floors

Walking many miles a shift on concrete leaves feet, heels and calves sore. Heel pain and aching legs are common, especially in the first weeks on the job.

SourcesPlantar fasciitis and bone spurs (OrthoInfo, AAOS)Foot pain (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.
04

Heat in summer

Many warehouses are not air-conditioned. Hard physical work in a hot building can bring on heat exhaustion, especially for new workers who are not yet used to it.

SourcesHeat (OSHA)Heat stress and workers (NIOSH, CDC)
Stay safe in the heatAs neededOn hot days, drink water often, take breaks in the shade and plan hard work for the cooler parts of the day. Rehydrate when you sweatAs neededDrink regularly during hot work or long workouts, and add electrolytes when you sweat for more than two hours. Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty.
05

Forklift and falling-object accidents

Forklifts, pallet jacks and stacked shelving cause serious crush and struck-by injuries. Steel-toe footwear, staying in walkways and staying visible reduce the risk.

SourcesPowered industrial trucks (forklifts) (OSHA)

No daily practice fixes this one. Follow the steps described here.

When to see a professional

See a doctor for back pain with leg numbness or weakness, shoulder pain at night, numbness or tingling in your hands, or heel pain that lasts more than a few weeks. In the heat, stop and cool down if you feel dizzy or sick, and call 911 for confusion or fainting.