Really good shoes will mitigate this by a lot
Also those gel mats are great.
I don’t know if this is the best place to so, but does anyone end up with an ache in their upper back after cooking/baking for any amount of time. There’s something about leaning over a counter prepping that just kills my mid/upper back. If you have similar issues is there anything you do to minimize the problem? I like cooking and baking, but I wish it didn’t cause pain!
Really good shoes will mitigate this by a lot
Also those gel mats are great.
So how far are you bending? You can get a block to elevate your prep surface.
I actually don’t have to bend too much, but the counter is just about 2 inches below my waist, and that’s enough to require me to lean over my work.
Are you tall? A raised chopping board (3-4") should help a ton.
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Be sure to place an anti-fatigue floor mat in front of each area that you use for prep and cooking! It made a real difference for me.
\+1 this. I tried elevating the counter space but it did nothing, and my anti fatigue mat worked so well I got two more. One at the island, one at the stove, one at the sink
This is a problem with standard height countertops. They are not designed for people much above 5'6".
They aren’t designed for people my height either. I have a step stool for when I need leverage.
Which is a bit sad to me in the US, because as a 6' male, it's clear that even modern kitchen design is still geared towards women (who on average are probably around 5'6 in the US).
Back pain is a constant issue for professional cooks. There are a few things you can do to minimize it. Anti-fatigue mats on the floor and supportive shoes help. Raising your work surface to the correct level is helpful, too (I use 2" thick cutting boards to accomplish this). But the most important thing is posture. Stand up straight and hold your shoulders back. Strengthening your core muscles and rhomboids makes this easier.
Physical therapists often say your muscles along the back side of your body are often weaker than your front of body muscles. Do regular exercises that strengthen your back, core, and legs.
Alignment is key: when you are upright, exercising, walking, standing, etc., align your ears over your shoulders over your hips—all in a straight vertical line.
Ask your doctor. You might have a slight spinal cord curve, one leg might be shorter than the other, or you might have what’s called referred pain which has nothing to do with your upper back but the issue in another part of your body exhibits pain in your upper back.
Good shoes, anti fatigue mat, raise your cutting board or get a taller one
One thing I've found to help is to open the bottom cabinet where you are standing and put one foot on the cabinet floor. This instantly straightens your back.
Is your counter height appropriate to your height? That is usually the problem I have.
I need to do stirring/kneading at the 30" high kitchen table and get better leverage to cut meat in the sink which is probably the same height and I'm an average 5'5". Sit to do as much prep as possible. Kitchen table for the win. If you are bending over to see what you are doing rather than to get good leverage would better lighting help?
I have a step stool that converts into a small seat in the kitchen. I also have a lower table where I can sit and do meal prep.
Work on your posture. Also if you are having this pain regularly it will help to start lifting weights or doing upper back exercises with hand weights. There's tons of info if you google "exercises for upper back pain." I'm dealing with this right now myself since I stopped exercising awhile back after an injury.
Yes. I 'overuse' muscles, from care not to slice myself or drop pots/pans/baking sheets. I carry large full pots. I stir VERY frequently, and deeply, suff that can take a while to cook properly. I usually do A LOT of slicing/chopping/grating whenever i cook, along with all that stirring and whatnot. And as much as possible/necessary, i'm cleaning as i go along.
Check in with a physical therapist and get some imaging done
I am a health professional and often deal with patients that have upper back issues that have a non-traumatic origin and are chronic/recurrent. You should look into it with a health professional, like a physio or chiro. You may want to look into what's called "upper cross syndrome". The gist of it is, there is muscle imbalance between the pectoral muscles and the muscles of the upper back. This is especially apparent in people who have a desk job that sit in front of a computer for their work. A common sign of this issue is if you find yourself slouching easily (which many people have).
Interesting. I worked at a desk for nearly 40 years, so I could see that would affect my posture and muscles.
What are your exercise, mobility, and flexibity routines like? Might want to work on those if cooking is causing pain.
I have the same issue because the benches are too low in my kitchen. I've tried using thicker boards and anti fatigue mats, but I've found that it's honestly better to do my food prep at my desk where I can sit at a comfortable level.
I get this too and have to take frequent breaks sitting down and resting until the pain subsides. So it takes me ten times longer to make a meal. Very frustrating.
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Your post has been removed for Rule 1, not about cooking.
Get a stool
I realized very late in life that I could get my raw materials and do my prep work while sitting down. game changer
There are a couple of things that have helped me: one, exercise, especially core work. If you can engage your core a little bit, that helps quite a lot. The other is just good posture. Try not to lean over. Stand straight, shoulders down and back, elongated neck, and look down with your eyes as much as possible before tilting your head, and then only tilted down as much as necessary. Like seriously, straight up, like a string it's attached to the top of your spine pulling you up to the ceiling. It's really hard to remember to maintain this posture after years of hunching over, but the more you do it, the more it will help.
I have a 6 inch tall step stool. Alternate each leg on the stool while washing dishes. This adjusts your lower back so it's not unnaturally arched back.
Hmm, I’ll have to try that. I have step stools throughout the house because I’m actually too short to reach a lot of shelves. Our kitchen counters are relatively high, so I thought they’d be perfect for my back, but nope.
It took me a long time to figure out the the pain I was feeling in my upper back was 'referred' pain from my neck. It's caused by spondylosis resulting in pinched nerve. My neck doesn't hurt, only my mid back. Radiofrequency ablation on those nerves has been super effective though I have to repeat it about every 6 months.
I know what you mean. Long period of standing or bending & then straightening is enough to my back ache terribly. Once the pain starts up, go sit down in your comfy spot to take the weight off the area. Once you feel better then resume the activity but remember to take frequent breaks.
Get an anti fatigue mat! It’ll change your life!