Grocery shopping sounds simple—until you’re living with chronic pain. Then, it becomes an exhausting, strategic mission. The standing, the walking, the reaching, the lifting… before you’re even halfway through the store, your body is screaming at you to go home. But skipping the grocery store altogether? Not always an option.
I’ve been there. I know what it’s like to barely make it through checkout and collapse in theHow to Grocery Shop When Chronic Pain Makes It Hard to Stand
car, wondering how I’ll get everything inside. I also know what it’s like to walk in prepared, breeze through my list, and still have energy left afterward. The difference? Having a plan.
If grocery shopping feels like a marathon, let’s make sure you’ve got the right strategy to get through it with less pain and more energy. Here are my best tips to help you shop smarter—not harder.
1. Embrace Grocery Pickup and Delivery Services
One of the best things to come out of modern grocery shopping? Online ordering. If navigating the store is painful, take advantage of services that let someone else do the work for you:
- Grocery delivery – Have your groceries brought right to your door. Services like Instacart, Walmart+, and Amazon Fresh make it easy.
- Curbside pickup – If delivery fees add up, ordering online and picking up at the store can save energy while still keeping you out of the aisles.
A simple switch to online shopping can mean no more standing in long lines, no more heavy carts, and no more walking the entire store. Even if you love picking out your own produce, consider using these services for staples like paper towels, canned goods, and non-perishables. Less time on your feet means more energy for what matters.
2. Shop at the Right Time
Ever noticed how a packed grocery store feels ten times harder to get through? If you can, avoid shopping at peak hours. Less crowding means less standing, shorter lines, and fewer energy-draining distractions.
Here’s how to find the best time to shop:
- Early mornings or late evenings – These are usually the calmest times.
- Avoid weekends and after-work rush hours.
- Use Google Maps – Most stores show their busiest hours so you can plan accordingly.
Fewer people = a smoother, quicker shopping experience.
3. Break Up Your Shopping Trips
If shopping wipes you out, try splitting it into smaller, more manageable trips.
Instead of doing a massive grocery run that leaves you drained for days, break it down:
- Day 1: Fresh produce and dairy
- Day 2: Frozen foods and pantry staples
- Day 3: Meats and specialty items
This keeps you from overloading your energy reserves and makes shopping feel much more doable.
4. Use Mobility Aids Without Shame
Let’s talk about those motorized carts in grocery stores. Use them. They’re not just for “other people.” They exist to help people like you move through the store with less pain.
Other ways to make shopping easier:
- Bring a cane, walker, or rollator – These can help with stability and endurance.
- Use the cart for support – Even if you don’t need a full mobility aid, leaning on a cart can take some pressure off your body.
There is zero shame in using tools that make life easier.
5. Park Strategically for Easy Access
Little choices can make a big difference. Choosing the right parking spot can reduce the amount of energy you use before you even step inside the store.
- Park near a cart corral so you can grab support immediately and return it easily.
- Use accessible parking if you have a disability placard.
- Avoid spots far from the entrance to conserve your energy for shopping.
6. Ask for Help When You Need It
I used to hate asking for help. But you know what? People want to help. Grocery store employees are there to assist—so let them!
Need something from the top shelf? Ask. Struggling to lift something heavy? Ask. Many stores even offer carry-out services—use them!
This isn’t about giving up independence. It’s about making the smartest choices for your body.
7. Shop with a Buddy for Support
If you have someone who can help, take them up on it.
- They can push the cart, lift heavy items, and bag groceries.
- Shopping together can make the trip faster and more enjoyable.
- If you can’t make it to the store, having a trusted friend pick up your list can be a lifesaver.
Sometimes, sharing the load (literally and figuratively) makes all the difference.
8. Use a Grocery List and Stick to It
Wandering aisles aimlessly = more time on your feet, more energy wasted, more pain later.
How to streamline your trip:
- Make a list organized by store section.
- Use grocery apps like AnyList or Google Keep to keep track.
- Stick to your list to avoid extra time in the store.
A solid plan means a quicker, easier trip.
9. Choose the Right Store
Not all grocery stores are created equal. Some are just easier to navigate than others.
- Smaller stores = Less walking.
- Wide aisles and seating areas = Easier movement and places to rest.
- Bulk shopping (if feasible) = Fewer trips.
Find a store that works for you, not the other way around.
10. Wear Comfortable Clothing and Shoes
Set yourself up for success before you even walk out the door.
- Supportive shoes reduce joint and foot pain.
- Loose, comfy clothing makes movement easier.
- Compression gloves or braces can help with hand pain.
Feeling good before you start = less pain by the end.
11. Plan for Rest After Shopping
Grocery shopping takes a lot out of you. Plan for recovery.
- Schedule your trip when you have time to rest afterward.
- Use a rolling cart or wagon to transport groceries inside easily.
- Delegate putting things away if you have help at home.
Listen to your body. You just completed a physically demanding task—you deserve to recover.
12. Consider Grocery Subscriptions for Essentials
If grocery shopping is a struggle, set up recurring deliveries for non-perishables.
- Amazon Subscribe & Save – Auto-ship household items.
- Instacart Express or Walmart+ – Save time and energy.
- Local CSA or meal kits – Get fresh produce or meals delivered.
The fewer trips you have to make, the better.
Final Thoughts
Grocery shopping with chronic pain isn’t impossible—it just takes a smarter approach. With strategies like online ordering, shopping at the right time, using mobility aids, and asking for help, you can make this necessary task more manageable.
Which tip are you trying first? Let me know in the comments—I’d love to hear what works for you!
