The technician job is rough on the body. The bending, pulling, twisting, and carrying that auto and diesel technicians endure on a day-to-day basis is no easy task. Sadly, some technicians end up leaving the industry due to the heavy toll it takes on their bodies or because of injuries. Specifically, in the Voice of Technician Survey, 24% of diesel technicians said they have considered leaving the industry due to the physical demands on their bodies.
As technicians, you need to take steps now to do everything you can to protect your most important tool—your body. It’s crucial to develop the right habits and take the right steps to improve the longevity of your career. Even though it might not seem popular or traditional to prioritize self-care, it is a must. The earlier you start making these changes, the more you will thank yourself in the long run of your career.
9 Tips to Save Your Body as an Auto or Diesel Technician
1. Maintain Proper Ergonomics and Posture
Having the right working height is critical to preventing discomfort. Adjust your lift or consider utilizing a small step stool to bring yourself to your work without bending or reaching. This helps to minimize back and neck pain since you are reducing the need for excessive bending for long periods.
Practicing good posture is equally important. Besides being mindful of your day-to-day posture—standing straight with shoulders back and core engaged—you need to be careful when lifting. When lifting heavy objects, it is best to bend at your hips and knees to distribute the weight more evenly, reducing the risk of back injuries. Additionally, avoid extensive twisting of your body when reaching for tools or parts. This simple adjustment can prevent strain on your spine and muscles.
2. Incorporate Stretching and Exercise
Starting your day with a few minutes of stretching can greatly enhance your movement and flexibility throughout the day. Consider incorporating some yoga stretches or sessions into your routine. Yes, yoga! Believe it or not, we’ve seen technicians become avid yoga enthusiasts. Full-body yoga not only improves flexibility but also strengthens muscles and helps reduce stress.
“I have heard many technicians mention stretching. I like to include my hands and arms in this too. Carpal tunnel is a real pain.”
Shane Cadger, Heavy Duty Mechanic & Welder
In addition to stretching, it’s beneficial to expand your exercise routine to include weight lifting. Weight lifting not only aids in lifting heavy items safely but also builds muscle, which provides a protective framework for your joints and helps prevent injuries. In addition, working out can be a powerful stress reliever.
“Working out also helps with mental strain. Being a technician is stressful in many different ways. Working out for mental release is very important.”
Robert Gray, Heavy Equipment Mechanic
3. Take Short Breaks & Walk Away
As a technician, your day can be very busy and stressful. You might find yourself hunched over or bent for long periods, which isn’t great for your body. It is extremely important to take breaks when you need them. You won’t produce your best work if you feel overwhelmed and overworked. Listen to your body and step away from your bay when necessary. “Rest and fresh air,” preaches Automotive Technician, Marco Zwanenburg. “I usually spend about 15 minutes of my lunch break outside. Fresh air and vitamin D help reset the brain.”
4. Stay Hydrated & Eat Healthy
We cannot stress enough the importance of staying hydrated. Drinking water offers numerous benefits, including maintaining energy levels, supporting joint health, and ensuring proper muscle function. Staying hydrated is crucial for overall bodily functions, especially in hot and humid weather.
Be cautious with drinks containing caffeine, like soda and energy drinks, as they can have the opposite effect. These beverages can lead to energy crashes and dehydration, so it’s important to consume them in moderation.
Eating well is another key component of staying healthy. Just like a car needs the right fuel to run efficiently, your body requires proper nutrients to function optimally. Aim for balanced meals and snacks that include all the essential categories—carbohydrates, proteins, fats, fiber, vitamins, and minerals. This balanced approach will help maintain your energy levels and overall well-being.
5. Dress Right and Remember Personal Protective Equipment (PPE)
Wearing the right clothes, such as long pants and protective footwear, is fundamental for technicians. Work footwear or boots should fit properly, be comfortable, and provide adequate support. Collision Technician, Dustin McInnis advises, “Find proper shoes or boots. Make sure to change them out before they wear out completely too.”
Maintaining personal protective equipment (PPE) like knee or floor pads, gloves, safety glasses, and ear protection is crucial for technician safety. Gloves protect your hands from chemicals, safety glasses shield your eyes from debris, and ear protection helps prevent hearing loss. Auto Shop Owner, Bradley Sims, emphasizes, “Wear safety glasses when needed. You only get one pair of eyeballs. Wear hearing protection when needed. Wear nitrile gloves while working.” These measures contribute to a safer and healthier working environment.
Additionally, proper lighting is essential. Technician Trainer, Bob Leonard, notes, “Always have sufficient lighting. I see too many young technicians working with no light or only using their phone light.” Clear visibility is crucial for seeing what you are working on and ensuring safety.
6. Prioritize Rest and Recovery
Getting a proper night’s sleep can go a long way. Don’t stay out all night on a weekday when you have a full day of work the next day. Sleep helps you repair and recover, so make sure you get the recommended 7-9 hours of sleep per night.
“Making time for self-care is extremely important for any tradesperson. Without self-care, burnout is inevitable.”
Josh Brohart, a Heavy Equipment Operator
Even during a busy day of repair orders, take time to relax. Some shops offer yoga sessions, and many technicians visit massage therapists or chiropractors regularly. Diesel Technician, Marshall Sheldon, shares, “I get a deep tissue massage and see a chiropractor every quarter, and that has helped tons over the years.” Taking these steps ensures you can stay healthy and perform your best.
7. Know When to Ask for Help
If something is too heavy or positioned awkwardly, always ask for help. Don’t risk injuring yourself. Remember, your body is your most valuable tool as a technician. Taking care of it means knowing your limits and seeking assistance when needed to ensure long-term health and productivity.
8. Use the Right Tools
Always use the right tools for the job to ensure proper leverage and maintain safety. Using the appropriate tools not only makes the work easier but also helps prevent injuries. Modern technology offers numerous tools and resources designed to assist technicians, embrace these advancements to improve your work experience and protect your well-being.
9. Have a Hobby that Isn’t Fixing Cars
It’s all about balance! Joshua Taylor, Host of the Wrench Turners Podcast, has interviewed over 70 service professionals, and a recurring piece of advice on how technicians can take care of their bodies is to find a hobby that doesn’t involve fixing vehicles. Engaging in activities that aren’t physically demanding but still exercise the mind, such as word puzzles or other mentally stimulating hobbies, helps prevent burnout and keeps your mind sharp.
