Delivery driving looks like a straightforward job from the outside. But it's one of the most physically demanding roles in the transport industry. You're lifting, carrying, climbing, bending, twisting, and walking for 8–10 hours a day, five or six days a week. Over time, the repetition takes its toll. According to Safe Work Australia injury data, the transport and logistics sector consistently ranks among the top industries for workplace injuries. Here are the injuries that sideline drivers most often — and what you can do to prevent each one.
1. Lower Back Injuries
Why: The number one injury for delivery drivers, by a long margin. Repetitive lifting, twisting while carrying, bending into the cargo area, and sitting for extended periods all strain the lower back. Disc bulges, muscle strains, and chronic lower back pain are incredibly common.
Prevention: Lift with your legs, not your back. Face items square-on before lifting — don't twist. Use a trolley for anything over 15kg. Strengthen your core outside of work — even basic planks and bridges make a significant difference. Adjust your seat properly for driving posture.
2. Knee Injuries
Why: Getting in and out of the van 130+ times a day puts enormous stress on your knees. Jumping down from the cargo area (instead of stepping down) multiplies the impact. Over months and years, this leads to cartilage damage, tendonitis, and chronic knee pain.
Prevention: Always step down from the van — never jump. Use the grab handle. Cushioned footwear makes a significant difference. If you're delivering to multi-storey buildings, use the lift rather than stairs when available.
3. Shoulder Injuries
Why: Reaching overhead to pull parcels from high shelves, carrying heavy items at arm's length, and repetitive scanning motions all stress the shoulder joint. Rotator cuff injuries and shoulder impingement are common among experienced drivers.
Prevention: Don't reach overhead with heavy items — use a step or pull items to the edge of the shelf first. Carry heavy items close to your body, not at arm's length. Stretch your shoulders before loading and at lunch.
4. Ankle Sprains and Rolled Ankles
Why: Uneven ground, steps, kerbs, wet surfaces, and garden paths. When you're moving quickly between stops, it only takes one misstep on an uneven surface to roll an ankle. A bad sprain can keep you off work for 2–4 weeks.
Prevention: Watch where you step — especially on unfamiliar properties. Wear shoes with good ankle support and grip. Slow down on wet surfaces and stairs. Don't cut across gardens or uneven ground to save time.
5. Repetitive Strain Injuries (RSI)
Why: Scanning barcodes, gripping parcels, turning the steering wheel, and using your phone for navigation — all repeated hundreds of times daily. Wrist, hand, and elbow RSI develops gradually and can become chronic if ignored.
Prevention: Vary your grip — don't always hold the scanner or phone the same way. Stretch your wrists and forearms during breaks. If you feel tingling, numbness, or persistent ache in your hands or wrists, see a physio early before it becomes a lasting problem.