This blog post is dedicated to all the hardworking and talented artists, makeup artists, makeup assistants, and industry professionals out there who stand for long hours, bend in awkward positions, and repeat those delicate hand movements—all of which can take a toll on your body over time.

how to prevent injuries on set for movie makeup artists
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In This Episode We Cover:

  • Incorporating regular breaks and stretches into your routine is vital to minimize risk of pain or injury
  • Proper footwear and ergonomic adjustments are essential to improve your my posture and prevent back pain
  • Things like staying hydrated, eating balanced meals, and practicing stress management techniques can all help you in a “bigger picture” way, maybe without you even realizing…

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Episode 78: Show notes

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Navigating the complex landscape of the tv and film industry is just part and parcel for any makeup artist. But did you ever truly ponder actually navigating your actual physical footsteps, your back and knees, and your physical well-being at work?

Like myself, I’m sure you’ve encountered countless challenges, but none are quite as physically demanding as the long hours we often face on set.



After a stint on a recent movie project, that admittedly, followed a long break from work, I found myself totally unprepared for the physical toll it took.

The working day hit me hard—my body was not conditioned for the long hours, and the repetitive movements left me aching in ways I hadn’t anticipated, or recalled before. And all this did, truly, was remind me of the importance of being physically prepared for the job, no matter your age and no matter the work within the makeup department.

I must say, particularly with work that we create as special effects makeup artists, where we are not only standing for prolonged periods of time. But working on highly detailed work, that requires intense focus, it’s easy to totally forget (or ignore) your physical body at times.

Other funky and odd physical motions can include doing weird repetitive arm and hand movements, and contorting our bodies into weird bends – all for the sake of applying an under chin appliance edge (or something like that). And it’s this type of makeup work can, over time cause poor posture and lead to physical strain and significant discomfort. So, SFX makeup artists – read on my friends – I’m talking to you!


As makeup artists, we are no strangers to these challenges. But as we get older, our bodies become less forgiving, and the impact of our work can be more severe. Understanding the reasons behind these physical strains and proactively addressing them is crucial for longevity in our careers.


Firstly, let’s talk about the repetitive hand and arm movements that are so intrinsic to our work. According to the National Institute for Occupational Safety and Health, repetitive strain injuries and specifically, things like carpal tunnel syndrome are common in jobs that require repeated hand movements, affecting up to 25% of workers in various fields.
For us make-up artist folk, standing for long periods can result in lower back pain, leg fatigue, and foot discomfort. A study published in the journal “Ergonomics” found that prolonged standing at work is associated with a 50% increased risk of lower back pain. It’s a sobering statistic that highlights the need for us to be mindful of our posture and to take breaks when needed. And my favorite work past time – to S-T-R-E-T-C-H.

Poor posture while working is another common issue even for the very best professional makeup artist on set.

Bending, leaning, and contorting our bodies to get the right angle can severely impact our neck, shoulders, and back over time. As we age, our muscles and joints naturally lose some flexibility and strength.
Fun fact – the American College of Sports Medicine notes that muscle mass declines by approximately 3-8% per decade after the age of 30, and this decline accelerates after 60. This makes it even easier to experience pain and fatigue.

The high-pressure environment of the film and television industry is another contributing factor. And at the end of the day, the combination of physical and mental stress can lead to muscle tension and overall fatigue.
Over the years, I’ve learned the importance of looking after my mental health (you know, the stuff that no one talks about on set, that I KNOW affects us all), but it’s equally important to implement strategies to manage physical discomfort.
Sure, this can feel like a lot of work, and a LOT of additional work on top of the brain drain that our day to day workload encompasses.

You know, all the stuff that noone else ever sees – looking after other people both their faces, and their inner turmoil, sometimes. A freelance makeup artist doesn’t just apply makeup. They are a therapist, a minder, a confidant, and listener, a carer, and soooooo many other roles. All within a days’ work.

Here are some strategies that have helped me take the first step towards looking after myself at work. I hope they will help you too:

Use a Comfortable and Supportive Chair

When possible, sit in a chair that supports your posture. In fact, while we’re on the topic, it’s important to sit when you can.  You know what it’s like – you spend 4 hours in the dark hours of the morning, getting your cast through and made up. And by the time the rest of the film crew members arrive, you’ve been on your feet for HOURS already. Yah – it’s hard work. There’s no denying.

Your back aches before your day has even begun.

Take a seat. Eat your breakfast sitting down. And, if necessary, stretch your legs out while you can and get the blood flowing upwards (no one wants early, or added varicose veins, now, do they?)
I know large chairs may not always be practical on set (even thought they’re awesome and super comfy), but even a small foldable stool or a sturdy set kit on wheels can provide much-needed relief, and when you need it.

And come to think of it, even the practice of standing from sitting is great for your core too. So try incorporating more sitting up and standing up each day as well. It all helps!

Adjust Your Work Area

If adjusting your station height isn’t feasible, focus on the height of your makeup chair or the surface you’re working on. Consider using risers for your makeup chair or wearing supportive, chunky sole shoes to give you a stable (but cushioned prrrrr!) platform and extra height without straining your toes, ankles or neck.

Take Regular Breaks

Incorporate short breaks every hour or so to stretch and move around. Go for a quick 2 minute walk every hour. That’s 20 minutes over a 10-hour day!
Gentle stretches focusing on your neck, shoulders, and lower back can make a huge difference – and you can do them anywhere, anytime.
And at a time where a great number of us wear smart watched, use them to their full capacity and set reminders on your smartwatch to ensure you don’t forget these essential breaks.

Wear Proper Footwear

Invest in supportive, comfortable shoes to reduce foot and leg strain. This can make the hideous hours more bearable. And help support your feet as well.

Another favorite tip of mine when it comes to shoes, which might be a little tricky depending on your workplace, is to switch out your shoes at lunchtime. By mixing and matching you footwear, the sole of your shoe will be slightly different when you change them. This can be like a little “reset” for your feet and help them feel like its a brand new day, after lunch. Try it – it really works!

And might I add, that wearing supportive, comfortable shoes does NOT mean you have to sacrifice style. Some of my favorite shoes to wear for 14+ hours I think are super cute shoes. I love my Nike Air Force Ones, Hokas, and Kurus are all well-loved options that can be awesome and funky. And if you just adore your shoes that dont give your hours of comfort and support, look into some high-quality inner soles as well.

Plenty of options to look after your feet.

Incorporate Exercises

Strengthen your core, back, and shoulders with regular exercises. Stretching before and after work helps maintain flexibility and prevent injuries. And doing simple resistance exercises like situps, push ups and back stretches just for 5-10 minutes a day to begin, is the best way to introduce some gentle stretch and core strengthening exercises that can go a long way in supporting you and your body throughout each day.

Stay Hydrated and Eat Well

Proper hydration can prevent muscle cramps and fatigue, while balanced meals and snacks help maintain your energy levels throughout the day. As you probably well know, your focus can allow you to go hours without drinking water, and that’s BAD. Make sure to drink water as often as you can to stay hydrated (without overdoing it, of course). I love to use this to ensure I drink enough each day (makes drinking water super easy!)
And resist the temptation for the after lunch chocolates or sugar snacks (choccies are my achilles heal!) because there is nothing worse than the old sugar crash that you know will follow shortly after you devour the yummy.

Practice Stress Management

Techniques like deep breathing and mindfulness can help you manage stress and ensure you get adequate rest to recover each day. And again, this is something that you can practice for just a few minutes at a time.

You just need to find the right place, some quiet and solitude, and a good focal point, and do what you know you do best. Just breathe. Smartphone apps such as Calm are good starting points as well, if you need an external voice, or want to plug into something different to allow you focus, and maintain a positive attitude.

And for me, this ties into exercise so well. Using methods such as pilates or yoga can be invaluable, not only for your body, but your mind as well.

I hope these jumping off points give you some new inspiration and help create an awareness in mind next time you go on set.
It’s become commonplace for us to seem to have to suffer for the sake of our work, and I tell you, once you get a little older, you begin to realize that this belief is just ridiculous, and more than a tad redundant.
You only get one body in life, and by looking after it early, it will be there for you, and allow you to work the long hours, the tough locations, and grueling makeup applications, with ease, and pain free.

I think it’s also important to understand that having a successful career does not just equal winning trophies or working with uber famous movie stars. It can come down to things as simple as just doing your best at work, being kind to others (and yourself) and simply respecting your body and taking the time to looking after it. Regardless of whether you are making up #1 on the call sheet or a background actor in one of your most proud makeup looks – you can still go home feeling the same, no matter what.

By understanding these factors and implementing some of these strategies, you can reduce the pain and fatigue associated with long hours on set. And no matter whether you’re a seasoned pro or new to the industry, the most important thing to remember is that paying attention to your physical well-being is essential for a sustainable career. Because in this entertainment industry, oftentimes, no one else will.

So I wish you a healthy, pain-free future in the wonderful world of makeup artistry!

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