A poster featuring a male server in a black vest and tie holding a tray, with a red highlight on his upper back to symbolize pain. The title reads “Serving Without the Strain: Proper Ergonomics for Your Spine.” The text explains how carrying trays and standing for long hours can cause back, neck, and shoulder pain, but ergonomic strategies can help prevent strain. A small illustrated spine with a brain character points toward the “Read Blog” button. Contact details for Tutt Street Family Chiropractic, including website and phone number, appear at the bottom.

Serving Without the Strain: Proper Ergonomics for Your Spine

#chiropracticcarekelowna #chiropractickelowna #posturecorrection back pain chiropractic care ergonomics Oct 01, 2025

Working as a server is no small task. Between balancing heavy trays, moving quickly between tables, and staying on your feet for hours, it’s no wonder servers often experience back, shoulder, and neck pain. At Tutt Street Family Chiropractic, we often see servers who develop upper back strain from carrying trays improperly or repeating the same movements day after day.

The good news? A few simple ergonomic strategies can protect your spine, ease muscle tension, and keep you feeling strong through every shift.

Why Servers Struggle With Upper Back Pain

Carrying trays places uneven pressure on the shoulders, neck, and upper spine. Over time, this can cause muscle fatigue, poor posture, and even misalignments in the spine. Combine that with long hours on your feet, and the strain can quickly build up.

Tips for Proper Tray-Carrying Ergonomics

Keep the Tray Close to Your Body

Holding a tray far away from your body forces your shoulders and upper back to overcompensate. Instead, tuck your elbow in and keep the tray centered above your shoulder joint for better balance.

Alternate Arms

Servers often rely on one dominant arm, but this creates muscular imbalances. Try switching sides during your shift to distribute the load evenly.

Maintain a Neutral Spine

Avoid hunching forward. Stand tall, with shoulders rolled gently back and your chin tucked in. This posture reduces stress on the upper spine.

Use Your Core for Support

Engaging your abdominal muscles helps stabilize your spine and takes pressure off your upper back. Light core activation throughout your shift can make a big difference.

Stretch Between Shifts

Quick stretches can release tension and prevent stiffness. Here are three great options for servers:

Shoulder Blade Squeeze – Sit or stand tall, gently pull your shoulder blades together, hold 5 seconds, repeat 10 times.
Upper Back Extension – Place your hands behind your head, gently arch your upper back, and look slightly upward. Hold for 10–15 seconds.
Chest Opener Stretch – Place your hands against a doorway, step slightly forward, and feel a gentle stretch across your chest and shoulders. Hold for 20–30 seconds.

Even 30 seconds between tables can help reset your posture.

When to Seek Professional Help

If pain persists despite making ergonomic changes, chiropractic care may help. Gentle spinal adjustments, posture advice, and personalized exercises can reduce strain, improve alignment, and prevent future injuries.

Take Care of Your Back Today

Your job is demanding—but your spine doesn’t have to suffer for it. By practicing good ergonomics and supporting your spinal health, you can keep doing what you love without pain holding you back.
If you’re a server in Kelowna experiencing upper back pain, call us today at 250-486-0062 or visit www.tuttstreetfamilychiropractic.com to book your appointment.

Your back works hard for you—let’s help it stay strong.

Ready to take the first step towards a healthier, pain-free life? At Tutt Street Chiropractic, we're currently accepting new patients and offer same-day and next-day appointments for your convenience. There's no need for a doctor's referral, and we'll even bill directly to your insurance provider. Don't wait any longer to start your journey to improved spine health and wellness. Click here to book your appointment with Dr. Cary Yurkiw in Kelowna today!

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Serving Without the Strain: Proper Ergonomics for Your Spine

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