If you don't already have a foam roller get one. Lay on it lengthwise along your spine and just breathe and let your chest open back up from all the hunching and reaching of the day. Sit on it with most of your weight on one side and roll out your glutes on that side and then so the other. Just play around with it, they will tell you where. Then gently roll up your spine while supporting your neck. Play around with what feels good on your low back. (Skip the mid back, you have a some floating ribs in there that wouldn't appreciate that kind of pressure.) Then do your upper back, still supporting your neck as needed. Lean back gently so that it feels like doing a situp in reverse, sway from side to side. Do this motion for each vertebra one at a time until you get up to your neck. With your neck resting on the roller, look off to the side about 45° you'll feel when you get the target muscle. Do this on either side.

Standard disclaimer: I am not a doctor. If anything hurts, stop.

Also: foot massage. Scented lotion before bed makes a lovely wind down.

As a person on the heavier side, investing in a really good, supportive pair of non-slip shoes was the best thing I did at the beginning of this job, honest. That and sometimes my knee brace have kept my body pretty okay! Otherwise I try to stretch before and after my shifts and take joint support vitamins to mitigate my pain. Long, hot showers do wonders for me if my shoulders/back hurt. Good luck!

I'm 6'9" and 300 lbs. Get really good (like, better than anyone else in your district) at the other stuff - dto/dtr, cs, etc - and then tell them that being on bar is bad for your body and it's better if someone else does it because you are more capable in a support role. I haven't been assigned to bar in well over a year.

I’m on the heavier side. I have arch supports in my shoes and wear compression socks. It’s really helped my feet.

I’ll often stretch when I get home and I think that’s helped some. I have a pain situation that my doctor hasn’t been able to diagnose, so I invested in a TENS unit a few years ago and it’s truly the greatest thing ever. I also tend to just have an easy morning after closing and try to not overdo it.

The only thing that really sets things off terribly is moving the full toddy’s. I’ll often just ask someone else to move them if needed and no one has seemed too upset about it.