Strain Your Pasta, Not Your Back: Tips to Avoid Back and Neck Pain in the Kitchen

The kitchen is often described as the “hardest-working room in the house,” and it is where one’s back can work the hardest as well. A poorly designed kitchen and the way we work and move within them—standing, sitting and bending—can lead to back and neck pain.

Whether you prepare food like a gourmet chef or a short-order cook, you probably spend a lot of time in the kitchen; putting away groceries, creating meals, cleaning up and taking out the trash, not to mention socializing. Most people think it’s that one wrong move that threw out their back, when it is really an accumulation of poor body mechanics in everyday activities. All that time we are spending in the kitchen can take its toll on the spine.

The problem with older kitchens is that they were not only designed simply for cooking, storing and cleaning, but also for people who were shorter than an average person is today. Bending forward over a sink or countertop that is too low can place undue stress on the neck and back. Fortunately, today’s kitchen designs call for higher countertops.

To decrease the risk of back and neck pain brought about by everyday kitchen duties, try some of these tips:

• Always stand squarely in front of the workspace when preparing food. Avoid bending, twisting and lifting movements that put the back and neck at risk of injury.
• Adjust positioning. If the countertops are too tall, stand on a small stool with slip-resistant feet. If the countertops are too short, sit on a stool while preparing food.
• When working at the kitchen sink, open the cabinet door beneath the sink and rest one foot on the floor of the cabinet. This will decrease the pressure on the lower back. If the sink does not have a cabinet under it, place a small foot stool under the sink. Remember to alternate feet. Also, keep knees slightly bent to help keep the back straight and minimize forward bending.
• Purchase a refrigerator that has the refrigerator portion on the top and the freezer on the bottom. The temperature-regulated compartments will require less bending to reach. Place heavier items on the shelves at chest level and look for a refrigerator that has wheels and will be easy to move when cleaning.
• Kitchen cabinets with pullout shelves on rollers allow easy access to finding and storing food, dishes and household goods. Group frequently used oven supplies in one area within easy reach. Store commonly used foods on the shelves at chest level and infrequently used foods on the shelves below.
• Bend the knees and keep the back straight while reaching down for food on shelves lower than chest-level. Use a small step stool with slip-resistant feet when reaching for food on higher shelves. Also, use slip-resistant padded mats at the kitchen sink; hey help prevent slipping and injuring the back, as well as reducing stress on the back while standing still.

Kitchens are meant to spend time in and enjoy with your friends and family.  A kitchen designed to fit you will keep a smile on your face and your stomach full of marvelously prepared food.

Dr. William Madosky