Your back is your livelihood
As a courier, you're constantly carrying thermal bags loaded with orders. Some are light, some are heavier than they look, and after hours of lifting, hoisting, and carrying, the strain adds up. Back injuries don't always happen in one dramatic moment—they build slowly over time through poor technique and repetition. The good news is that most back problems are preventable if you know how to lift properly and listen to your body's warning signs.
Think before you lift
It only takes a few seconds, but pausing to assess the situation before you pick something up can save you months of pain. You can look at the thermal bag and estimate its weight. Is it awkwardly shaped? Does it feel unstable? Consider planning the path you'll take—are there steps, uneven surfaces, or obstacles in the way? Thinking ahead lets you adjust your approach and avoid being caught off guard halfway through the lift.
Workplace health regulations recognize that manual handling—lifting, carrying, pushing, or pulling loads—poses significant risks, particularly to the lower back. While you work independently, the principles still apply: if you're repeatedly lifting heavy or awkward loads without proper technique, you're putting yourself at risk of injury, fatigue, and long-term musculoskeletal damage.
Lifting technique that protects your back
Below are tips to lift safely, every time:
Keeping it close. Holding the thermal bag as close to your waist as possible helps. The further the load is from your body, the more strain it puts on your lower back. Think of it like a lever—distance multiplies the weight.
Getting a stable base. Standing with your feet shoulder-width apart is good practice. This gives you balance and prevents you from wobbling or compensating with your back.
Gripping it properly. Making sure you have a firm, secure hold on the bag helps. You should use both hands if you can. If the bag doesn't have good handles or it's slipping, consider stopping and repositioning it before you lift.
Bending your knees, not your back. This is the big one. Your leg muscles are far stronger than your back muscles, so let them do the work. Squatting down by bending your knees, keeping your back straight, and standing up using your legs to lift helps you lift like a pro. You should not hinge at the waist and pull with your back—that's how injuries happen.
Keeping your back straight. Throughout the entire lift, from picking up the bag to putting it down, your spine should stay in a neutral, upright position. Avoiding rounding your shoulders or hunching forward is recommended.
Don't twist. Twisting while holding a load is one of the worst things you can do for your back. If you need to change direction, move your feet and turn your whole body. Keep your hips and shoulders aligned.
Look ahead. Keep your head up and eyes forward while you're lifting and carrying. This helps you maintain balance and keeps your posture correct.
Know your limits.The Law (ArG Ord. 3): Under Swiss law, Just Eat must protect worker health by reducing manual handling and providing proper equipment and instruction when lifting is unavoidable. Safe Lifting Limits (SECO Guidelines)Regular Lifting (>4x/hr): Men: 12 kg | Women: 7 kg Occasional Lifting (<4x/hr): Men: 25 kg | Women: 15 kg Bike/Scooter.
Note: Carrying weight on your back adds extra spine strain, making these limits essential to prevent long-term injury. If a bag feels too heavy, it probably is. Don't risk it—ask the restaurant to split the order into two bags, or contact support if there's an issue.
Listen to your body
Pain is your body's way of telling you something's wrong. If your back starts to ache, your shoulders feel tight, or you notice discomfort while lifting, don't push through it. Take a break, adjust your technique, and consider whether the load is too heavy. Ignoring early warning signs is how minor strains turn into serious, long-term injuries.
Back injuries are among the most common workplace injuries, and manual handling is a leading cause. As a courier, you don't have the luxury of waiting for someone else to move a heavy bag—but you do have control over how you lift it.
Support when you need it
If you're experiencing pain or have concerns about the weight of deliveries, reach out through the live chat feature in the app. If you sustain a back injury, seek medical attention and report it as soon as possible.
