Driver
Unload your pain
Nicola Tik
If you spend your days loading and unloading vans, your body takes on a lot of repeated lifting, reaching and carrying. Over time that load can leave your back, shoulders and knees feeling the strain. The good news is that small changes to how you approach each lift can take some of that pressure off and help you get through the day more comfortably.
It sounds simple, but a quick pause before a heavy lift makes a difference. Have a look at what you are moving, how heavy it is likely to be, and where it needs to go. If something feels too heavy or awkward to manage on your own, that is worth noticing early.
Many people find that clearing a path first, so you are not stepping over things or twisting around obstacles, makes the whole job smoother. If a trolley, sack barrow or tail lift is available, using it takes a big share of the load off your body.
The further a load is from your body, the harder your back has to work to hold it. You could try stepping in close before you lift, so the item is near your waist rather than out at arm's length.
When you pick something up from low down, let your hips and knees do the work rather than bending from your back alone. Keep your feet about shoulder width apart for a stable base, and hold the load close as you rise. The same idea applies as you place items into the van, bringing yourself close rather than reaching over a long distance.
Twisting while carrying a load is one of the most common ways people aggravate their back. Instead of turning through your waist, you could try shifting your feet to point where you want to go. It feels like a small adjustment, but it keeps your spine moving as one unit rather than twisting under load.
When loading the van itself, placing heavier items low and towards the edge you lift from means less reaching and stretching deep into the space.
Doing the same lift over and over is often what tires the body most. Where you can, it may help to vary your tasks through the day, so you are not repeating the exact same movement for long stretches.
Short pauses matter too. Even a few seconds to stand tall, roll your shoulders back and reset between loads gives your muscles a brief chance to recover. Staying topped up with water and moving little and often tends to help more than pushing through in one long burst.
A gentle stretch between drops can help your back and shoulders settle. Standing tall, you could rest your hands on your lower back and ease into a small backward lean, only as far as feels comfortable, then return to standing. Repeating this a few times can relieve the feeling of being hunched forward from lifting.
If you would like to follow a guided version, VIDA has a short stretch video you can do at your own pace, wherever you are on your round.