Nursing is a physically demanding career. From the moment your shift starts, you’re moving—standing, walking, lifting, and bending—all while caring for patients with focus and compassion. But over time, the physical toll can add up. Nurse fatigue is real, and if left unchecked, it can lead to body aches, chronic pain, and even long-term injury.
If you’ve ever come home with sore feet, tight shoulders, or a back that just won’t stop aching, you’re not alone. The good news? There are simple, effective ways to reduce physical strain and protect your body—even on your busiest days.
What Is Nurse Fatigue?
Nurse fatigue refers to the physical, mental, and emotional exhaustion that comes from prolonged stress, physical strain, and demanding shifts. Most nurses walk several kilometres during a shift and spend hours on their feet, often without proper breaks.
Common signs of nurse fatigue include:
- Persistent leg and back pain
- Physical tension in the neck and shoulders
- Headaches from stress or poor posture
- Reduced alertness or slower decision-making
- Trouble sleeping or recovering after shifts
Fatigue doesn’t just affect your comfort—it can also impact your performance and increase the risk of errors. That’s why preventing nurse fatigue should be part of your regular self-care and professional practice.
6 Practical Ways to Prevent Nurse Fatigue:
1. Wear Supportive Footwear
One of the most important ways to fight nurse fatigue is to wear shoes designed for long hours on your feet.
Look for:
- Arch support
- Cushioned soles for shock absorption
- Slip-resistant grip
- Lightweight, breathable materials
Wearing poor-quality footwear can accelerate nurse fatigue and lead to knee, hip, and back problems. Consider rotating your shoes between shifts and adding compression socks to improve circulation.
2. Stretch Before, During, and After Your Shift
Stretching improves flexibility, reduces stiffness, and helps prevent muscle fatigue—especially in the legs and lower back.
Key stretches for nurse fatigue prevention:
- Calf and hamstring stretches
- Neck rolls and shoulder shrugs
- Gentle back twists and hip openers
Take a few minutes before your shift starts, and use short moments during the day (even while charting) to release tension.
3. Support Your Core and Posture
Maintaining good posture throughout your shift helps reduce pressure on your spine and prevent unnecessary strain.
Tips to reduce nurse fatigue:
- Engage your core muscles when standing
- Avoid slouching while sitting or charting
- Use ergonomic aids when lifting or bending
The more body-aware you are, the less likely you are to experience fatigue-related injuries.
4. Use Proper Body Mechanics
Poor lifting technique is a major cause of nurse fatigue and injury.
Always:
- Bend your knees, not your back
- Keep objects or patients close to your body
- Avoid twisting—pivot instead
- Ask for help or use assistive devices when needed
Using correct body mechanics reduces muscle strain and is key to long-term prevention.
5. Stay Hydrated and Fuelled
Dehydration and poor nutrition can worsen fatigue, making you feel sluggish and foggy.
Stay energised by:
- Drinking water consistently throughout the day
- Packing protein-rich snacks and balanced meals
- Avoiding energy crashes from sugary or overly processed foods
Think of nutrition as fuel—your body will thank you by working more efficiently.
6. Take Micro-Breaks to Reset
Even brief moments of rest during your shift can help reduce physical and mental fatigue.
Try this:
- Sit down when possible, even for 2 minutes
- Stretch or roll your shoulders between rounds
- Elevate your feet during breaks to reduce swelling
- Practise mindful breathing to reset mentally
These micro-resets are a powerful and realistic part of any nurse fatigue prevention plan.
Make Nurse Fatigue Management a Priority
Being a nurse means being strong, but that strength shouldn’t come at the cost of your body or well-being. Managing nurse fatigue requires consistency, awareness, and a little self-compassion.
By making small, intentional changes—like improving posture, wearing proper shoes, and listening to your body—you can protect your health and provide better care to others.
