Standing all day at work: looking after your feet and back

Most shop jobs mean hours on your feet. Tills, shelves, the shop floor and the stockroom rarely come with a chair, and a long shift can leave your feet, legs and back sore. This guide explains why standing all day hurts, what the law says about seats and breaks, and simple things you can do before, during and after a shift.

It is based on advice from the NHS and the Health and Safety Executive (HSE). It is general information, not medical advice. If pain lasts or gets worse, speak to a pharmacist or your GP.

Why does standing all day hurt?

Hours on your feet put steady load on your feet, knees, hips and back, often on hard shop floors. The result can be aching feet, heavy legs and a stiff back by the end of the shift.

The HSE says problems in the hips, knees, legs and feet are more common in work that involves prolonged standing, kneeling, squatting, climbing steps and heavy lifting. Retail jobs can include all of these. The HSE lists aches, stiffness, cramp and swelling as common symptoms.

Work-related problems with muscles and joints are common. The HSE's figures for 2024/25 estimate that 511,000 workers in Great Britain had a musculoskeletal disorder caused or made worse by their work. That covers every industry, not just retail, but it shows you are not alone if your body complains.

Common problems from long shifts

• Sore heels and arches. The NHS says heel pain can come from standing for a long time on hard surfaces. One common cause, plantar fasciitis, hurts most with your first steps after resting.
• Heavy, aching legs. The NHS lists spending a lot of time standing or sitting as one thing that makes varicose veins more likely. Your legs may feel heavy and your ankles may swell, and this can be worse after standing for a long time.
• Back pain. Standing in one position, bending to low shelves and lifting stock can all strain your lower back.
• Knee trouble. Repeated kneeling and squatting, for example when filling bottom shelves, can strain your knees over time.

What does the law say about seats and breaks?

Your employer must think about the risks of long periods of standing and do what is reasonable to reduce them. There is no general right to a chair, but there is a right to a suitable seat when the job can be done sitting down.

Seats

The Workplace (Health, Safety and Welfare) Regulations 1992 say a suitable seat must be provided when the work, or a large part of it, can or must be done sitting. The seat must suit you and the task, and a footrest must be provided where needed. These regulations apply in Great Britain.

Whether a till job "can be done sitting" depends on the till and the work. Some checkouts are built for sitting and some are not. If you think your job could be done seated, it is fair to ask.

Breaks

Rest breaks give your body a chance to recover. The table below shows the legal minimums from GOV.UK. Your contract may give you more.

The break does not have to be paid. That depends on your contract. Your employer must also give you somewhere to rest and eat, and drinking water, according to the HSE.

What employers should do

The HSE says employers must assess tasks that could harm workers' legs and feet, and put controls in place. Its examples include regular breaks, seating where possible, anti-fatigue matting, rotating people between tasks, and training about the risks. Your employer should also make it easy to report pain or injury.

How do you choose shoes for long shifts?

Good shoes are the single biggest thing you control. The NHS advice for sore heels is to wear shoes with a low heel and a soft sole, and to avoid high heels.

Your employer may have rules on colour or style, or may ask for safety shoes in the warehouse. Within those rules, look for comfort first.

• Cushioned heel. The NHS page on plantar fasciitis suggests shoes with cushioned heels. Hard, thin soles give your feet little protection on a concrete floor.
• Arch support. The same NHS page also suggests good arch support.
• A good fit. The NHS says to avoid tight shoes if your heels hurt. Leave room to move your toes.
• Laces or straps. They keep your foot steady. Slip-on shoes can make your toes grip all day.
• Insoles. The NHS says insoles and heel pads can help sore heels. A pharmacist can suggest some.

Some people keep two pairs of work shoes and swap them day to day, so each pair gets time to dry out. Break new shoes in on shorter shifts if you can, not on a ten-hour day before Christmas.

Socks matter too. Soft, well-fitting socks without thick seams help stop rubbing and blisters.

What can you do during a shift?

Keep moving where you can. Changing position and task through the day means no single set of muscles takes all the strain.

Small moves that help

• Shift your weight. Move from one foot to the other every few minutes. If there is a footrest, a low step or a shelf edge, rest one foot on it for a while, then swap.
• Rise onto your toes. A few slow calf raises give your lower legs a change of position. You can do them behind a till without anyone noticing.
• Walk when you can. Offer to fetch stock, face up shelves or collect baskets. Changing tasks gives different muscles a turn.
• Stand tall. Keep your weight even, your knees soft and your shoulders relaxed. Try not to lean on one hip.
• Use the mat. If your till or work station has an anti-fatigue mat, stand on it. If there is none, ask whether one can be provided.

Use your breaks well

Sit down on your break, and put your feet up if you can. Drink water through the shift, not only at break time. If you work nights, our day in the life of a night replenishment colleague shows how a long shift on your feet is often split up.

How do you protect your back?

Look after your back by lifting safely, avoiding long periods bent over, and keeping active outside work. The NHS says back pain usually gets better within a few weeks.

Retail work mixes standing with lifting, twisting and reaching. The HSE says employers must avoid hazardous lifting where they reasonably can, assess what cannot be avoided and reduce the risk. There is no legal weight limit, so the right answer depends on the load and the task.

Lifting and filling shelves

• Use the kit. Cages, pallet trucks and trolleys are there to save your back. Use them rather than carrying heavy boxes.
• Keep loads close. Hold a box close to your body and turn with your feet, not by twisting your waist.
• Break it down. Split a heavy case into smaller loads if you can.
• Kneel or squat for low shelves. Bending at the waist again and again is hard on your lower back. Mix it up, and give your knees a rest too.
• Ask for help. If a load feels too heavy or awkward, get a colleague. That is sensible, not weak.

If your back hurts, the NHS says to stay active and carry on with normal activities as much as you can. It advises against long bed rest. Heat or ice packs and gentle stretches can help.

If you want to take a painkiller, the NHS suggests an anti-inflammatory such as ibuprofen, and says paracetamol on its own is not recommended for back pain. Check with a pharmacist if you are unsure.

What should you do after work?

Give your feet and legs time to recover. Resting with your legs raised, gentle stretches and a cold pack for sore heels all come from NHS self-care advice.

• Raise your legs. The NHS suggests raising your legs when you rest if you have heavy legs or varicose veins. A cushion under your ankles on the sofa works well.
• Cool sore heels. The NHS suggests an ice pack or a bag of frozen peas, wrapped in a towel, on your heel for up to 20 minutes.
• Stretch gently. Gentle calf and foot stretches can ease tight muscles. The NHS pages on heel and back pain both recommend gentle stretches.
• Stay active on days off. For back pain, the NHS suggests activities such as walking, swimming, yoga and pilates.
• Avoid long spells barefoot. If your heels hurt, the NHS advises against walking or standing for long periods, especially barefoot.

Sleep matters too, especially if your shifts change a lot. Our guide to retail jobs with no experience compares starter roles, from the tills to night replenishment, so you can pick work that suits your body.

When should you see a pharmacist or GP?

See a pharmacist first for everyday aches, and your GP if pain is bad, lasts, or comes with numbness or tingling. Some signs need urgent help.

If your foot pain does not get better with self-care, the NHS says a podiatrist or physiotherapist can help. Ask your GP about this.

What if you are pregnant or have a health condition?

You may be entitled to changes at work. If you are pregnant, your employer should assess the risks. If you have a disability or long-term health condition, they must make reasonable adjustments.

If you are pregnant

GOV.UK lists standing or sitting for long periods without enough breaks as one of the risks employers should think about for pregnant workers. Your employer should assess the risks and take reasonable steps to remove them. That could mean different duties or changed hours. If they cannot remove a risk, GOV.UK says they should suspend you on full pay.

If you have a disability or health condition

GOV.UK says employers must make reasonable adjustments so that workers with disabilities or physical or mental health conditions are not put at a substantial disadvantage. For someone who struggles to stand, that might mean a seat at the till, extra breaks, or different tasks. You can also apply to Access to Work, a government scheme, for extra support.

Raising it with your manager

Start with a calm, private chat. Explain what hurts, when it hurts and what might help, such as a mat, a seat, or swapping tasks. Keep a short note of what you asked and what was agreed.

If nothing changes and you are worried about your health, you can report a concern to the HSE online or by phone on 0300 003 1647. A union rep can also help.

Frequently asked questions

Can I ask for a chair at the till?

Yes, you can ask. The law says a suitable seat must be provided where the work can or must be done sitting. Whether that applies depends on the till and the tasks, so talk to your manager about your job.

Is my break paid?

Not always. If you are 18 or over and work more than 6 hours, you have a right to a 20-minute break, but GOV.UK says whether it is paid depends on your contract. Check your contract or ask HR.

What shoes are best for retail work?

Comfortable, supportive shoes with a cushioned sole and a low heel, within your employer's dress code. The NHS recommends low heels and soft soles for sore heels, and says insoles can help.

Will my feet get used to standing?

Many people find the first few weeks the hardest. Good shoes, small movements and proper breaks help a lot. If pain keeps coming back or gets worse, see a pharmacist or GP rather than pushing through.

I am applying for my first shop job. Will they ask if I can stand for long periods?

Some adverts and interviews mention it, because most retail roles involve a lot of standing. Answer honestly. If you need an adjustment, you can raise it. Our retail interview questions guide helps you prepare.

Find a retail job that suits you

Some retail jobs involve more walking, some more lifting, and some mostly standing at a till. Search our part-time retail jobs or customer service jobs to compare roles near you. If you are looking for seasonal work, our Christmas retail jobs guide shows who is hiring. Our membership adds job alerts and a tracker for your applications.

This is general information, not legal, medical or careers advice. Check the retailer's advert and the official source before you act.

Sources and further reading

• Lower limb disorders — Health and Safety Executive, checked 28 September 2026
• Key figures for Great Britain 2024 to 2025 — Health and Safety Executive, checked 28 September 2026
• Workplace (Health, Safety and Welfare) Regulations 1992, regulation 11 — legislation.gov.uk, checked 28 September 2026
• Workplace facilities: what you must provide — Health and Safety Executive, checked 28 September 2026
• Rest breaks at work — GOV.UK, checked 28 September 2026
• Rest breaks for young workers — GOV.UK, checked 28 September 2026
• Manual handling at work — Health and Safety Executive, checked 28 September 2026
• Heel pain — NHS, checked 28 September 2026
• Plantar fasciitis — NHS, checked 28 September 2026
• Varicose veins — NHS, checked 28 September 2026
• Back pain — NHS, checked 28 September 2026
• Working when pregnant: your rights — GOV.UK, checked 28 September 2026
• Reasonable adjustments for workers with disabilities or health conditions — GOV.UK, checked 28 September 2026
• Tell us about a health and safety issue — Health and Safety Executive, checked 28 September 2026