Leaning over a chopping board, bending to the oven or lifting a heavy pot of pasta can all feel harder when your lower back has started hurting. Cooking and baking involve a lot of standing, bending and lifting, often in fairly small spaces. A few changes to how you set up and move around the kitchen can help you keep cooking while your back settles.

Why the kitchen can be tricky for a sore back

Many kitchen tasks keep you in one position for a long time, like standing at the worktop to chop or stir. Others involve bending forward or reaching low down, like loading the dishwasher, getting things out of the oven or lifting from low cupboards.

When your back is sore, these positions can bring on discomfort. That does not mean you are doing harm. It is a sign to change how you approach some jobs for a while.

Standing at the worktop

Long spells standing in one position can make a sore back stiff. Some things that can help:

• Rest one foot on a low step or open cupboard ledge, swapping feet every so often.
• Stand close to the worktop, so you are not leaning forward.
• Sit on a stool for jobs like chopping, peeling or decorating cakes.
• Move around between tasks, rather than staying in one spot.

If your worktop feels too low, working on a chopping board raised on a sturdy tray can help you stand more upright.

Bending and reaching low

Bending low is often what bothers a sore back most. Some ideas:

• Kneel on one knee to reach low cupboards, the oven or the dishwasher, rather than bending from your waist.
• Keep everyday items, like pans and baking trays, in higher cupboards or on the worktop for now.
• Load and empty the dishwasher in stages, with breaks between.
• Use the top shelf of the oven where you can.

Lifting pans and heavy items

Heavy pans, casserole dishes and bags of flour can be awkward to lift. Some things that can help:

• Keep heavy items close to your body as you lift.
• Slide heavy pans along the worktop rather than lifting them.
• Use two hands, or ask someone else to lift the heaviest items for now.
• Drain pasta or vegetables by scooping them out with a slotted spoon, rather than lifting a full pan to the sink.
• Buy or decant ingredients into smaller containers.

Washing up and cleaning

Washing up keeps you leaning forward over the sink. Resting one foot on a low step, standing close and taking breaks can help. Using a dishwasher, if you have one, or sharing the job helps too. Wiping down low surfaces is easier with a long-handled mop or cloth.

Pacing your cooking

Bigger cooking or baking sessions can be broken into smaller chunks. Some ideas:

• Prepare ingredients earlier in the day, then cook later.
• Sit down for a few minutes between tasks.
• Choose simpler recipes while your back settles.
• Share jobs with others in your home, if you can.

Gentle movement between tasks

Moving your back gently while the kettle boils or something simmers can help stop stiffness building. Something to try:

• Standing, place your hands on your lower back and gently lean back a little way.
• Slowly turn your upper body to each side.
• Hold the worktop and gently rock your hips side to side.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Keeping active beyond the kitchen

Staying active through the day helps a sore back recover. Short walks, changing position often and gentle strength work all help. Bridges, sit to stands and back lifts are good places to start a few times a week. If you would like to follow along, VIDA has short videos of bridges, sit to stands and back lifts you can use at your own pace.

Building back up

As your back feels easier, you can gradually return to bigger cooking sessions and lower cupboards. Your VIDA pain check-in is a good way to keep track of how your back responds.

What to take away

• Long standing and low bending can make a sore back feel worse.
• Rest one foot on a step and sit for jobs like chopping.
• Kneel to reach low cupboards and the oven.
• Keep heavy pans close and slide them rather than lift.
• Break cooking into smaller chunks with breaks between.

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