9 Exercises For Hairdressers And Stylists

Working as a hairstylist in glamorous salons and spending your day creating art and beauty sounds absolutely fabulous. However, behind this creative profession, lies a physical toll that many are ignorant about. Hairdressers spend long hours on their feet, using repetitive motions and awkward postures that can lead to a range of different physical problems. That’s why we’ve decided to explore the common physical problems hairdressers and come up with practical solutions, including therapeutic exercises and a recommended workout routine for hairdressers. So to keep your body as healthy as possible and stop yourself from getting hurt from the long-term effects, don’t miss out on this article.

Common physical problems faced by hairdressers

As a hairstylist you might feel a buzzing pain in your shoulders, lower back and legs at the end of the day. Standing for hours, holding your arms at awkward angles, and performing precise movements with scissors, all while making sure your clients feel comfortable and look great, can be physically exhausting. So many days, when you finally come back home after a busy day you might experience fatigue, aches, and even suffer from health issues after years in the business.

Hairdressers often suffer from a range of musculoskeletal disorders, affecting the back, neck, shoulders, wrists, and legs. Now before coming up with solutions, first let’s break down some of the most common issues:

1. Back Pain

According to a study, work-related musculoskeletal disorders were majorly seen in neck (70%) followed by lower back (53.33%). If you’re a hairstylist, the nature of your job requires you to spend most of your time bent over, reaching out, or twisting your body to get that perfect angle. This can lead to chronic back pain, especially in the lower back [1].

2. Neck and Shoulder Pain

As a hairstylist you might have to constantly hold your arms up while cutting or styling your client’s hair. This can cause tension in the neck and shoulders making you feel tired and sore after a long work day. Over time, this can even lead to conditions like tension neck syndrome, which includes stiffness in your neck, shoulders and upper back, making you unable to turn your neck or tilt your head. 

3. Repetitive Strain Injuries (RSIs)

Cutting hair, using styling tools, and blow-drying day after day can cause RSIs, particularly in the wrists and fingers. Carpal tunnel syndrome is a one of the main physical problems of hairdressers. According to a study by the International Journal of Occupational Medicine and Environmental Health there is a high prevalence of CTS among female hairdressers [1].

4. Leg and Foot Problems

Another physical issue caused for hairdressers is leg and foot problems, which is no wonder since you have to stand up all day! Hairdressers are prone to conditions like varicose veins, plantar fasciitis (pain in the heel), and even knee problems from constantly shifting weight and posture.

Consequences of Ignoring These Issues

You might tell yourself the pain, tingling or small discomfort you’re feeling is nothing to worry about, thinking it will eventually go away. But its important to remember, ignoring these physical problems can lead to severe consequences. What you think of as a simple numbness in your lower back or shoulders can turn into a constant chronic pain that causes serious health problems which may even need medical intervention. So, what can you do to prevent this condition? How can you make it stop?

How to prevent health issues of hairdressers

1. Ergonomic workstation

Creating an ergonomic workstation can protect your body’s wellness. Using adjustable chairs and ensuring tools are within easy reach can help maintain better posture.

2. Proper Footwear

Wearing supportive shoes designed for people who stand all day, like those used by nurses, can provide the necessary support to avoid or lower feet and legs problems. According to a study by Public Health Nursing, wearing proper and suitable Footwear can lower knee, back and ankle/feet pain [2].

3. Taking frequent breaks

Remember to take short breaks to stretch and relax your muscles. This can prevent stiffness and reduce the risk of chronic pain. Even a five-minute break every hour can make a big difference at the end of the day.

4. Correct posture

You might have to constantly remind yourself to keep a good posture. It might be pretty hard at the beginning but never forget that being mindful of your posture while working is truly important. Keeping your spine straight, shoulders relaxed, and avoiding leaning too far over can help reduce strain on the back and neck.

Corrective exercises for hairdressers

But how can you manage the pain and physical problems? It’s good to know that engaging in regular therapeutic exercises can help hairdressers manage and even reverse some of the physical strains of their job. What is an ideal hairstylist workout routine?

Here’s a simple yet effective workout routine for hairdressers:

Stretching Routine (10 minutes daily)

• Neck Stretches: Tilt your head to one side, bringing your ear toward your shoulder. Hold for 20 seconds and repeat on the other side. This relieves tension in the neck and upper shoulders.

• Shoulder Shrugs: Raise your shoulders toward your ears, hold for a few seconds, and release. Do this 10 times to reduce shoulder tension.

• Wrist Flexor Stretch: Extend one arm out with the palm facing up. Use your other hand to gently pull the fingers back toward you, stretching the wrist. Hold for 20 seconds and switch sides. This helps prevent carpal tunnel syndrome.

• Back Stretches: While sitting on a chair, extend your arms so that the palm of your hands reach your ankles. Hold for 20 seconds. This exercise helps reduce your lower back pain.

Strengthening Routine (15-20 minutes, 3 times a week)

• Core Strengthening (Planks): Strong core muscles support your back and prevent lower back pain. Hold a plank position for 30-60 seconds.

• Leg Strengthening (Wall Sits): Stand with your back against a wall and slide down into a sitting position as if there’s a chair under you. Hold for 30 seconds to a minute. This strengthens the legs and reduces the risk of knee problems.

• Shoulder Strengthening (Shoulder Press): Using light dumbbells or even water bottles, press your arms upward from a 90-degree angle. Do 2-3 sets of 12 repetitions to strengthen the shoulders and reduce tension.

Flexibility Routine (10 minutes daily)

• Cat-Cow Stretch: On all fours, arch your back (cat position) and then dip it (cow position). Repeat this 10 times to improve flexibility in the spine and reduce back tension.

• Hamstring Stretch: Sitting on the floor, extend one leg out and reach toward your toes. Hold for 20 seconds and switch sides. This helps release the tension from prolonged standing.

But does it really work?

Scientific research supports the benefits of regular stretching and strengthening exercises for individuals in physically demanding jobs. A systemic review by the Cochrane database has shown that a combination of ergonomic interventions and exercise programs significantly reduced musculoskeletal pain among workers who performed repetitive tasks (including hairdressers) [3]. Another study in the “Occupational medicine and environmental health” highlighted the effectiveness of stretching and strengthening exercises in reducing the severity of carpal tunnel syndrome [4].

Conclusion

There are a various set of physical problems hairdressers face in their day to day life. However, by understanding the challenges of a hairstylist profession and learning methods to prevent these problems as much as possible you can keep your career, mental and physical health at the best imaginable situation. Doing daily stretching exercises and strengthening your core by working out can also help with reducing and preventing the symptoms. Remember, taking care of your body is just as important as taking care of your career.

FAQ

References

[1] Martolia, Divya, Ritu Gupta, and Jatinderjit Kaur Gill. “Assessment of musculoskeletal problems of Hairsalon workers.” Age 20.30 (2020): 5.
[2] https://journal.megsci-ind.org/index.php/Svasthya/article/view/5
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6517177/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10959280/