Does Holiday Cooking Give You Low Back Pain?

Family dinners, parties with friends, drop-in entertaining, and seasonal treats are all parts of the holidays that many enjoy. It’s also part of the pleasures of life for the bakers and chefs —  until holiday cooking takes a toll on their lower back. 

As anyone who’s put in serious time in the kitchen knows, the ergonomics of food preparation can bring on lower back pain when you lose sight of body positioning and posture. 

At Active Care Chiropractic & Rehabilitation in Lafayette Hill, the Main Line, East Falls, Elkins Park, Manayunk and Hatfield, Pennsylvania, chiropractor Zachary Dillow and his team are standing by with back pain assistance. In this blog, we’ll look at reasons why holiday cooking can give you low back pain. 

The postural challenges of cooking

Even simple meals can put you in position to strain your lower back. Perhaps the biggest problem is the small forward bends that so many kitchen activities require. 

Your head comes forward, you bend slightly at the waist, and suddenly the soft tissue of your body is forced to absorb the force of supporting these cantilevered positions. 

To illustrate the principle, think of carrying a five-pound bag of flour close to your body. No big deal, right? Now, hold your arms outstretched while holding that same bag. 

It’s the same weight, but by extending your arms, you relocate your center of gravity to an unbalanced position, forcing ligaments, muscles, and tendons to bear the force, which is many times the weight of the flour. 

Carrying pots of water for pasta or a roasting pan with a 25-pound turkey present load imbalances too. So many common kitchen tasks place undue strain on your lower back. 

Avoiding lower back strain in the kitchen

Consider the tips we’ve included below. Implementing a few small changes may add up to big relief on your back. 

Here are our best suggestions for breaking the cycle of holiday cooking back pain: 

• Reduce the load on your back by putting on the backs of others in the form of kitchen help with food preparation chores
• Accept offers from others for side dishes, desserts, or appetizers
• Raise your cutting board to avoid bending while preparing ingredients
• Comfortable footwear with solid arch support promotes better posture and cushions your spine
• Use a footstool about six inches high to raise one foot to straighten standing posture when washing dishes or preparing ingredients
• Mix up sitting and standing postures when preparing ingredients to give your back a break
• Buy an ergonomic kitchen mat to cushion your entire body
• Do periodic posture checks, with a balanced head position, shoulders back, slightly bent knees and a wide stance, resetting yourself as necessary
• Use proper lifting techniques when removing large dishes from the oven

Taking a break every 20 to 30 minutes pays enormous dividends. Loosen your shoulders, sit if you’re standing or stand if you’re sitting. Add movement if you’ve been still. 

Contact us at Active Care Chiropractic & Rehabilitation at the nearest of our six locations when back pain flares. We can relieve imbalances, ease pain, and help you cook another day. Call or click to book a session when back pain strikes.