It’s a busy, but exciting time of year! When the holidays come around, many people find themselves standing in the kitchen for hours. It can be tiring to cook all day, so your body may start to compensate. This can result in you shifting your weight or slouching. The following tips can help you to minimize back and neck pain during the holiday season.
To avoid straining your back and neck, it’s critical to maintain good posture when preparing food. Keep your shoulders down, distribute your weight evenly between your feet, and avoid leaning over the counter or slouching.
Alternating between sitting and standing is one way to give your legs a break. When seated, the table should be high enough so that you do not have to lean over anything. If you prefer standing, placing a mat underneath your feet can help to make your prep space more comfortable.
It’s also important to take care of your back when lifting heavy loads, whether it’s lifting boxes or taking something heavy out of the oven. Be sure to hinge at your hips, bend your knees, maintain a neutral spine, and engage your core to avoid hurting your back.
And finally, taking a stretch break or a short stroll around the neighborhood are great ways to break up those long periods of standing and sitting. Below you will find a few simple stretches to help keep your blood flowing.
Taking care of your back is important, and even though life may get in the way, small adjustments can make a difference. The effects may not be noticeable now, but your body will thank you later.
1) Bottoms Up (from a chair)
2) Countertop Stretch
3) Cat-Cow Stretch
4) Legs up the Wall Pose
Are you experiencing any back and/or neck pain? Reach out to schedule an appointment today!
Jennifer Cohen, PT, DPT, MPH
[email protected]
finetunedpt.com