Why does my back hurt after cooking all day?

Most back pain after a long day in the kitchen comes from standing still for hours, leaning forward over a low counter, and lifting heavy pans with your arms extended. Your back muscles get tired from holding the same position, and tired muscles are easier to strain. The fix is usually simple: change positions often, bring your work to waist height, and lift with your legs.

At Excite Physio in downtown Barrie, we see this every fall after Thanksgiving. Here are the answers to the questions we hear most.

Why does standing in one place hurt my lower back?

When you stand still, the same muscles and joints carry your weight with no break. Many people also lean their hips forward or lock their knees, which compresses the joints in the lower back. After an hour or two, that steady load turns into an ache.

Research backs this up. A review of 25 lab studies found that low back symptoms typically showed up after about 70 minutes of uninterrupted standing, and after only about 40 minutes in people prone to standing pain. The researchers suggest not standing still for more than 40 minutes at a time.^[1]

Try this: rest one foot on a low step or an open cupboard ledge and switch feet every few minutes. Stand on a cushioned mat and wear supportive shoes instead of socks or slippers.

Why does my back hurt when I lean over the counter?

Most kitchen counters are too low for taller people. Chopping, rolling dough or washing dishes with your back rounded forward puts strain on your spine and the muscles that hold it up.

• Prep vegetables sitting at the table if your counter feels low.
• Stand close to the counter instead of reaching.
• Open the cupboard under the sink and rest one foot inside while doing dishes.

How do I lift a heavy turkey without hurting my back?

A stuffed turkey in a roasting pan can weigh 10 kg or more, and it is usually lifted from a low oven with your arms straight out.

1. Pull the oven rack out so the pan is closer to you.
2. Bend at your hips and knees and keep your chest up.
3. Hold the pan close to your body.
4. Turn with your feet instead of twisting.
5. Ask for help with anything heavy.

One surprising finding: a Cochrane review found that teaching workers a single “correct” way to lift did not, on its own, prevent back pain.^[2] What helps more is reducing the load itself. So for the turkey, the best tip is the last one: split the job or get a second set of hands.

How often should I take breaks when cooking?

Every 30 to 45 minutes, take one minute to reset. Roll your shoulders back, gently lean backward with your hands on your lower back, and sit down while things simmer. A short walk after dinner also helps loosen stiff joints.

Is it normal for my back to hurt the day after a big dinner?

Some stiffness the next day is normal and usually settles in a day or two with gentle movement. Rest helps less than you think; walking and light stretching help more.

When should I see a Physiotherapist for back pain?

Book an assessment if:

• Pain lasts more than a few days or is getting worse
• You feel pain, numbness or tingling travelling into your leg
• Your back flares up every time you have a busy day on your feet

Our Physiotherapists and RMTs at Excite Physio, 105 Collier Street in downtown Barrie, can help you recover and build the strength to handle long days with ease. Book online at excitephysio.com.

Quick answers (FAQ)

Can standing all day cause lower back pain?

Yes. Standing still for long periods tires the muscles that support your spine, which often leads to an ache in the lower back.

Should I use heat or ice for back pain after cooking?

For a muscular ache with no injury, heat usually feels better and helps muscles relax. If you strained something lifting, ice for the first day or two can help with pain.

What shoes are best for standing in the kitchen?

Supportive shoes with cushioning and good arch support. Custom orthotics can help if your feet or back ache after standing.

Can Physiotherapy help with back pain from standing?

Yes. A Physiotherapist can find what is driving your pain and give you exercises to build endurance in the muscles that support your back.

References

1. Coenen P, Parry S, Willenberg L, et al. Associations of prolonged standing with musculoskeletal symptoms: a systematic review of laboratory studies. Gait & Posture. 2017.
2. Verbeek JH, Martimo KP, Karppinen J, et al. Manual material handling advice and assistive devices for preventing and treating back pain in workers. Cochrane Database of Systematic Reviews. 2011.
3. Maher C, Underwood M, Buchbinder R. Non-specific low back pain. The Lancet. 2017.

Written by Christine Pratt, Physiotherapist, Excite Physio.