Managing aches and pains

Hi,

I've just started a physically demanding warehouse job where I am walking for a long time, moving up and down at times, dragging a pallet truck around, and whilst I am relatively young at 38, I'm feeling aches and pains after four years of home working/hybrid.

i think I'm very conscious when I work about adhering to all the health and safety advice, however I have an ache around my left hip and lower back (from previously) at times and naturally my feet are feeling it after a shift.

Is there anything I could be doing after work, such as exercises or good habits, I could start doing to make sure I don't exacerbate these niggles into long term problems further down the line?

Thanks!

Reply 1

Surnia

Female, and I've done 4+ years working in a warehouse for a charity: a lot of walking and moving boxes, sacks and roll containers (the tall cages). Best tip is to wear work socks (so thicker than normal) and get a good pair of insoles for your footwear, something like Scholl GelActiv work ones. I assume you're in safety boots, so make sure they fit well; sometimes the trainer-style ones can be better than higher boots as they don't put pressure on your Achilles.

Make sure you have had Manual Handling training from the company and that this has been recorded. If there is anything that goes against health and safety or that would make things easier you should flag it up.

I also walk to and from work (about 35 mins each way) which has helped me be used to being on my feet, and I wear good quality trainers, again with decent insoles, so look at what you wear outside of work as you might need more support for a while. I don't do any other exercise outside of work, though I am thinking of starting dance aerobics again for fun.

Make sure you sit properly and don't slump especially if tired, and are comfortable in bed.

You do get used to it! Took me about 3 months. I'm now fit enough that I also go out with our male drivers and help move furniture that is being donated or delivered, including wardrobes and sofas!

If your pains do continue after trying these, do see your doctor.

(edited 1 year ago)

Reply 2

Aky786UK

Original post

by Surnia

Female, and I've done 4+ years working in a warehouse for a charity: a lot of walking and moving boxes, sacks and roll containers (the tall cages). Best tip is to wear work socks (so thicker than normal) and get a good pair of insoles for your footwear, something like Scholl GelActiv work ones. I assume you're in safety boots, so make sure they fit well; sometimes the trainer-style ones can be better than higher boots as they don't put pressure on your Achilles.
Make sure you have had Manual Handling training from the company and that this has been recorded. If there is anything that goes against health and safety or that would make things easier you should flag it up.
I also walk to and from work (about 35 mins each way) which has helped me be used to being on my feet, and I wear good quality trainers, again with decent insoles, so look at what you wear outside of work as you might need more support for a while. I don't do any other exercise outside of work, though I am thinking of starting dance aerobics again for fun.
Make sure you sit properly and don't slump especially if tired, and are comfortable in bed.
You do get used to it! Took me about 3 months. I'm now fit enough that I also go out with our male drivers and help move furniture that is being donated or delivered, including wardrobes and sofas!
If your pains do continue after trying these, do see your doctor.

Thanks!

Yes, they provided me with a high viz jacket and a pair of sturdy shoes, which felt like I had two weights around my ankles! I gave it a try for four days and whilst it wasn't causing excessive pain it wasn't the best either. But as I've seen others wear "safety trainers", I wore my new trainers which had a strong sole and thick socks and found that much more comfortable. Will stick to that incase it gets flagged up.

Also, we have a break for 30 mins first a few hours into shift then a 20 min for lunch but I'm trying to keep a drink with me to stay hydrated at least as I found if I didn't then I struggled towards the end.

Reply 3

Surnia

Original post

by Aky786UK

Thanks!
Yes, they provided me with a high viz jacket and a pair of sturdy shoes, which felt like I had two weights around my ankles! I gave it a try for four days and whilst it wasn't causing excessive pain it wasn't the best either. But as I've seen others wear "safety trainers", I wore my new trainers which had a strong sole and thick socks and found that much more comfortable. Will stick to that incase it gets flagged up.
Also, we have a break for 30 mins first a few hours into shift then a 20 min for lunch but I'm trying to keep a drink with me to stay hydrated at least as I found if I didn't then I struggled towards the end.

When I said safety boots/trainers I mean with steel toecaps; whatever you were provided with, you have a legal.obligation to wear. Your employer is helping to protect you by giving you the right equipment so you have to use it.

Reply 4

Aky786UK

Fourth week in it has been as expected, tiring but trying to get as much rest as I can.

I'm getting few aches and pains around hips, lower back which tbf I've had gradually since working from home four years ago without the proper office set up which I'm managing. Thankfully, nothing that is requiring me to see a doctor and I find if I feel a tad stiff that bit of home chores (such as hoovering!) cures it.

However, I've not been able to get comfortable with the work shoes or my own trainers which are OK. I need to get that sorted long term if I'm doing this job. Are there any cheap steel cap trainers I can buy?

And secondly, is it an idea soaking my feet with some Epsom salts? 🤔

Reply 5

Surnia

Original post

by Aky786UK

Fourth week in it has been as expected, tiring but trying to get as much rest as I can.
I'm getting few aches and pains around hips, lower back which tbf I've had gradually since working from home four years ago without the proper office set up which I'm managing. Thankfully, nothing that is requiring me to see a doctor and I find if I feel a tad stiff that bit of home chores (such as hoovering!) cures it.
However, I've not been able to get comfortable with the work shoes or my own trainers which are OK. I need to get that sorted long term if I'm doing this job. Are there any cheap steel cap trainers I can buy?
And secondly, is it an idea soaking my feet with some Epsom salts? 🤔

I haven't done anything particular about my feet, but I do sometimes use a Radox Muscle Soak in the bath.

We get our safety shoes from a specialist company, Arco. They have shops that are open to the public as well as trade, so you can go and try on the footwear; it sounds like they just issued you with the right size boots and no thought of the actual fit and support. Even places like ShoeZone have safety footwear. Maybe you could look at getting gait analysis if the problem continues, to get advice on insoles? However, I think getting the safety shoes sorted may negate that.