Thanksgiving is a special time—full of family, food, and gratitude. But let’s be honest, getting everything ready for the big day can be hard on your body. Between prepping that massive feast, cleaning the house, and maybe even traveling, your back can really take a hit. All that bending, lifting, and standing in the kitchen can leave you feeling stiff and sore by the time you sit down for dinner.
As a physical therapist, I’ve helped plenty of people avoid back pain during busy times like Thanksgiving, and with just a few simple adjustments, you can too. Whether you’re hosting this year or just lending a hand in the kitchen, these tips will help you stay pain-free and enjoy the holiday to the fullest! Let’s dive in!
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Table of Contents
1. Practice Good Lifting Techniques
With Thanksgiving prep comes a lot of lifting—heavy pots, grocery bags, boxes of decorations, and more. It’s easy to hurt your back if you’re not lifting properly.
When lifting anything heavy, always bend at your knees, not your waist. Use your legs to do the work, keeping your back straight, and hold the object close to your body. Avoid twisting while lifting or carrying—if you need to turn, move your whole body to face the direction you’re going. If something feels too heavy, don’t hesitate to ask for help or use a cart to lighten the load.
2. Set Up Your Kitchen Ergonomically for Cooking
Thanksgiving dinner doesn’t make itself! But long hours in the kitchen—chopping, stirring, and reaching for pots and pans—can take a toll on your back. To avoid this, try setting up your kitchen so everything you need is within easy reach. Keep frequently used items at counter height to avoid excessive bending or stretching.
Standing for long periods can also lead to discomfort. To ease the pressure on your lower back and feet, stand on a cushioned mat and wear supportive shoes. Taking these small steps to make your kitchen more ergonomic can save your back from the strain of hours of cooking.
3. Take Frequent Breaks When Decorating
Whether you’re putting up Thanksgiving decorations or preparing for the entire holiday season, decorating can be tough on your back. Climbing ladders, reaching for high shelves, or bending over repeatedly can lead to strain and discomfort. The best way to prevent this is by taking frequent breaks to stretch and move around.
If you’re hanging decorations up high, always use a sturdy ladder instead of stretching too far—this will prevent unnecessary strain on your back and shoulders. When bending down to place items, try to kneel instead of bending at the waist. And don’t forget to pace yourself! Decorating doesn’t have to be done all at once; breaking it up into smaller tasks can prevent overexertion and keep your back feeling great.
4. Avoid Standing or Sitting for Too Long
Thanksgiving gatherings usually involve a lot of standing or sitting—whether you’re cooking in the kitchen or catching up with family at the table. Both standing and sitting for extended periods can lead to stiffness and back pain.
If you’re standing for a long time, shift your weight between your feet, or use a footstool to prop one foot up periodically. If you’re sitting for extended periods, make sure to stand up and stretch every 30 minutes or so. Incorporating movement, even if it’s just a quick walk around the room, will help keep your muscles loose and reduce stiffness.
5. Stay Active to Keep Your Back Strong
It’s easy to let exercise routines fall by the wayside during the holiday season, but staying active is key to preventing back pain. Keeping your back muscles strong and flexible helps you handle the physical demands of holiday prep.
Even with a busy schedule, try to fit in some light activity each day. Simple back-strengthening exercises, like bridges or cat-cow stretches, can go a long way. And if you’re too busy to get to the gym, taking a walk around the neighborhood is a great way to stay active, relieve tension, and keep your back healthy.
If you’re experiencing persistent back pain or want personalized advice on preventing discomfort this season, we’re here to help!
Get in touch by clicking here to fill out this quick form and tell what’s going on, and our team will be in touch. You can also give us a call here: (360) 474-3274
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