8 practical ways to stay healthy behind the pharmacy counter and avoid chronic aches and pain

Prolonged standing, repetitive movements and hours at a computer are all part of everyday pharmacy practice. But pharmacists don’t have to accept sore feet, stiff necks and aching backs as part of the job. Writer Rosalind Stefanac asked clinical pharmacist Sandra Tadros Guirguis, founder of STG Wellness (www.stgwellness.ca)—which helps individuals and organizations improve workplace wellness—for some practical tips for preventing common aches and pains. #1 Move more to hurt less“Static standing in one position is really hard on the body,” says Guirguis, noting that this can place added stress on the feet, knees, hips and lower back. She advises looking for frequent opportunities to keep your body moving, whether that be shifting weight from one foot to the other, taking a few steps between tasks or alternating resting one foot on a low footrest. Even small movements can help reduce strain by changing which muscles are working at any time.#2 Start from the ground upRemember that your feet are the foundation for everything else. Opt for supportive footwear, anti-fatigue mats and a properly positioned footrest to help reduce fatigue during long shifts. Depending on individual health needs, some pharmacists may also benefit from compression stockings, says Guirguis, emphasizing that these are only tools that work best when paired with regular movement. “If you’re just standing there, you’re still standing there,” she says. The goal is to reduce stress on the body while continuing to change positions throughout the day.#3 Make your workspace work for youA poorly set-up workstation will inevitably contribute to pain over time. While at work, pharmacists often lean toward computer screens or reach awkwardly for keyboards and mice producing “tech neck” (rounded shoulders and a hunched forward chin).Guirguis advises focusing on proper alignment—with your ears, shoulders and hips stacked over one another—and ensuring computer monitors sit at a comfortable viewing height so the head stays in a neutral position. Using an external keyboard and keeping elbows close to the body can also reduce strain on the shoulders and upper back.As pharmacies continue expanding clinical services and consultation spaces, ergonomic design should become part of the planning process, too. “When you’re designing a workspace, you have to think about the people who are going to be using it,” she says. “It’s much easier to prevent issues than it is to fix them once they’ve developed.”#4 Practise what you preachPharmacists routinely counsel patients about healthy habits, yet busy shifts often make those same habits difficult to follow. “A lot of times there isn’t a formal lunch break,” says Guirguis. “People can have periods of low energy and then finally scarf down whatever they can.” She recalls working shifts where she’d go for 12 or 14 hours without eating because she couldn’t get a proper break.Staying hydrated, eating balanced meals and having healthy snacks readily available can help maintain energy throughout the day. Pharmacies can make healthy choices easier by providing staff with access to drinking water and refrigeration for meals prepared at home.#5 Rethink multitaskingMany pharmacists pride themselves on multitasking. “But what we call multitasking is actually rapid task switching,” explains Guirguis. Constantly moving between prescriptions, phone calls, documentation and patient questions forces the brain to repeatedly change focus, increasing mental fatigue. “Every time we kind of whip from something to something else, the brain really does pay a cost. It’s exhausting and stressful.”Whenever workflow allows, she recommends “chunking” similar tasks together. Spending even 15 or 20 minutes focused on one type of activity before switching to another can improve concentration while reducing mental strain.#6 Make stretching part of every shiftStretch breaks are not only good for muscles, but they also create an opportunity to pause, reset and reduce the mental strain that can build during a busy shift. Just a few minutes of movement throughout the day can make a noticeable difference.Guirguis recommends simple stretches that counter the positions pharmacists spend most of their day in, including opening the chest, strengthening the upper back and improving shoulder mobility with resistance bands. She has also seen pharmacies build stretching into their workplace culture by setting hourly reminders to pause briefly, stretch, drink water and reset posture.#7 Speak up before pain becomes problematicToo many healthcare professionals normalize pain until it becomes chronic. Guirguis encourages pharmacists to speak with managers before discomfort develops, as relatively inexpensive changes (i.e., adjusting a monitor, adding a footrest or introducing anti-fatigue mats) can do wonders.She notes that often people stay in workplaces that are not ergonomic, comfortable or safe out of a fear of retaliation. Open communication between staff and managers is essential. When physical health becomes part of workplace culture, injuries can be prevented rather than managed after the fact.#8 Protect your body for the long haulFor Guirguis, workplace wellness isn’t about avoiding sore muscles after a single shift. It’s about building habits that support a long, healthy career. “Not taking care of our body and our physical space affects our mental health. It affects our performance and our mood,” she says. “You’re no good to anybody if you’re not taking care of yourself.”By paying attention to movement, posture, nutrition and workplace design, pharmacists can better protect their own health while continuing to provide the highest level of care to their patients.Rosalind Stefanac is a Toronto writer specializing in pharmacy, healthcare, business and retail topics.

8 practical ways to stay healthy behind the pharmacy counter and avoid chronic aches and pain

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