Thanksgiving is a wonderful time of year—full of family, laughter, and of course, amazing food. But if you’re the one spending hours in the kitchen prepping that delicious feast, it can also be pretty hard on your body. Standing for long periods, bending over to grab heavy pots, and all that chopping can leave you feeling stiff and sore by the end of the day.
The good news? You don’t have to finish the day with aches and pains! As a physical therapist, I’ve helped lots of people prevent and manage pain in everyday tasks, and cooking is no different.
With a few simple adjustments, you can enjoy preparing your Thanksgiving dinner without suffering from the dreaded back, neck, or foot pain afterward. In this blog, I’ll share some easy tips to keep you feeling good while you work your magic in the kitchen. Let’s make this Thanksgiving pain-free!
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Table of Contents
1. Maintain Good Posture in the Kitchen
When you’re standing in the kitchen for hours prepping food, it’s easy to slouch without even realizing it—and that’s a fast track to back, neck, and shoulder pain. The key to preventing this is maintaining good posture throughout your cooking marathon.
Try standing with your feet about shoulder-width apart, keeping your knees slightly bent to avoid locking them. Make sure your weight is evenly distributed on both feet. And most importantly, engage your core!
This helps support your lower back and prevent strain. If you’re going to be standing for a while, consider using a cushioned mat or supportive shoes to ease the pressure on your feet and joints.
2. Use Ergonomic Techniques When Lifting or Carrying
Between the heavy pots, pans, and serving dishes, cooking a big meal can turn into a workout if you’re not careful! One of the quickest ways to strain your back or shoulders is by lifting heavy items with poor form.
When you need to lift something heavy, bend at your knees instead of your waist. Use your legs to power the lift and keep the item close to your body for better control. This reduces the strain on your lower back and shoulders. If you’re carrying multiple dishes from the kitchen to the dining room, try using a cart or tray to minimize trips and avoid over-exerting yourself. By being mindful of how you lift and carry, you can avoid unnecessary pain and focus on enjoying the day!
3. Take Frequent Breaks and Stretch
We all know how easy it is to get lost in the whirlwind of cooking and forget to take care of ourselves. But taking short breaks to stretch your muscles can make a world of difference. When you’re standing in the kitchen for long periods, your muscles can get stiff and sore, which is a recipe for discomfort.
Every 30 minutes or so, take a quick 2-minute break to move around and stretch. Simple moves like shoulder rolls, neck stretches, and calf raises can help loosen up tense muscles and improve circulation. If you’re able, try alternating between sitting and standing. For instance, sit on a stool while chopping vegetables or mixing ingredients.
4. Avoid Standing for Too Long
Standing in one spot for hours at a time—whether it’s prepping food or stirring pots—can lead to foot pain, leg cramps, and lower back discomfort.
To help with this, try to avoid standing for too long by sitting whenever possible. Use a barstool or high chair for tasks like chopping or stirring. If sitting isn’t an option, make sure to shift your weight from one foot to the other and avoid locking your knees. Standing on a cushioned mat or wearing supportive shoes can also help prevent foot and leg pain. By alternating between sitting and standing, you can keep the strain off your body and make it through the day pain-free.
5. Organize Your Cooking Space for Easy Access
A well-organized kitchen can save you more than just time—it can save you from unnecessary pain. Reaching too far, bending over repeatedly, or constantly walking around the kitchen can lead to strain on your back, neck, and shoulders. Setting up an efficient cooking space can help you avoid these issues.
Keep frequently used items—like spices, utensils, and pots—within arm’s reach to minimize unnecessary stretching or bending. Store heavier items in easy-to-reach places, like lower cabinets, to avoid straining your back when lifting them. Organizing your kitchen in a way that reduces movement will make the cooking process much smoother and easier on your body. Plus, you’ll be more efficient, so it’s a win-win!
Cooking a Thanksgiving feast doesn’t have to leave you sore and aching by the end of the day. By maintaining good posture, using proper lifting techniques, taking regular breaks, reducing standing time, and organizing your space, you can keep your body pain-free while still enjoying the joy of preparing your holiday meal. Remember, these simple adjustments can make all the difference.
Need Some Help To Return To Life Pain Free?
If you’re dealing with persistent pain or discomfort, please reach out. We’re here to help you stay active, healthy, and pain-free all year round.
Reach out today to schedule a consultation at 949-565-4944, or, click here to fill out this form and tell us more about what’s going on, and our team will be in touch!
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