After a long day at work, cooking dinner can be something you look forward to. But if your hands ache from chopping, your wrists feel it when you lift a heavy pan, or your back grumbles when you reach for the slow cooker, it can start to feel like hard work. A few changes to your tools and how you move can make the kitchen a more comfortable place.

Why kitchen tasks can strain your hands and wrists

Cooking involves a lot of gripping, twisting and lifting, often with your wrist bent at an awkward angle. Research on hand tools shows that the harder you have to grip, and the more your wrist bends while you do it, the more your hand and forearm muscles have to work.

Heavier objects need more grip force too. That means a heavy pan or a full casserole dish asks a lot of your hands and wrists, especially at the end of a long day.

Choosing knives and tools

A sharp knife is easier on your hands than a blunt one, because it needs less force to cut. Keeping your knives sharp is one of the simplest things you can do.

The handle matters too. Studies of tool handles found that people tend to find handles around 3.5 cm across the most comfortable to grip, about the thickness of a broom handle. Very thin handles mean squeezing harder to keep control. Handles that let your wrist stay fairly straight while you cut ask less of your forearm muscles.

Something to look for:

• Knives and peelers with thicker, cushioned handles.
• A rocking knife for chopping herbs and vegetables.
• Tools with handles that let your wrist stay straight while you use them.

Grip-friendly gadgets

A few simple gadgets can take a lot of the effort out of everyday tasks. Options include a jar opener that grips the lid for you, an electric can opener, and a food processor for jobs like chopping onions or grating cheese. Non-slip mats under chopping boards and mixing bowls stop them moving around, so you do not have to hold them as tightly.

Lifting heavy pans and dishes

Lifting a full pan of pasta water or a casserole dish puts a lot of strain on your wrists, especially with one hand. Some things to try:

• Use both hands, with one on the main handle and the other on the helper handle if there is one.
• Fill large pans at the hob using a jug, rather than carrying them full from the sink.
• Slide heavy pans along the worktop instead of lifting them.
• Use a pan with a strainer insert, so you can lift the pasta out rather than tipping the whole pan.

Keeping heavy items at waist height

Where you store things affects how you lift them. Reaching down to a low cupboard or up to a high shelf while holding something heavy puts extra strain on your back and shoulders.

A good rule from ergonomics is to keep your heaviest items, like slow cookers, cast-iron pans and large bags of flour, between waist and shoulder height. Lighter things you use less often can live on the highest and lowest shelves. If space is tight, a sturdy shelf or tray that slides out can bring low items within easier reach.

Small changes, easier cooking

You do not need a new kitchen to make cooking feel easier. Picking one or two changes, like sharpening your knives and moving your slow cooker to a more reachable shelf, can make a real difference to how your body feels at the end of making a meal.

What to take away

• Keep your knives sharp, so cutting needs less force.
• Choose tools with thicker handles that let your wrist stay straight.
• Use gadgets like jar openers and food processors for tougher tasks.
• Lift heavy pans with both hands, or slide them instead.
• Store your heaviest items between waist and shoulder height.

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