You’re halfway through making dinner when you notice it. Your lower back is beginning to ache.

Or perhaps it happens while you’re standing at the sink, loading the dishwasher or leaning over the kitchen counter. You straighten up, move around for a moment and it feels a little easier, only for the ache to return when you carry on.

If this sounds familiar, you might assume your posture is to blame. But discomfort during kitchen jobs is not always about standing in the “wrong” position.

Sometimes, staying in one position for too long may be more relevant than finding a supposedly perfect posture.

Why does my back hurt when I’m cooking or washing up?

Back pain is very common and can have many different causes. Sometimes there is no obvious single cause at all.

When you’re cooking or washing up, you can spend longer in one position than you realise. You might be:

  • standing at the same section of worktop
  • leaning slightly forwards over the sink
  • repeatedly reaching to one side
  • bending to load and unload the dishwasher
  • chopping or preparing food for an extended period
  • twisting between the counter, hob and cupboards

None of these movements is necessarily a problem by itself.

However, if your back is already feeling stiff or sensitive, remaining relatively still or repeatedly using the same movements can sometimes contribute to discomfort.

Is there a “perfect” posture for the kitchen?

Probably not in the way we often imagine.

It is easy to think that if we could simply stand perfectly straight, pull our shoulders back and hold our body in exactly the right position, our back would stop aching.

In reality, our bodies are designed to move.

Rather than trying to maintain one rigid posture throughout dinner preparation, it can be more useful to change position regularly.

That might mean shifting your weight from one foot to the other, walking across the kitchen, changing the task you are doing or taking a brief movement break.

The NHS recommends staying active where possible when experiencing uncomplicated back pain rather than spending long periods resting.

Why leaning over the sink can feel uncomfortable

Think about the position you adopt when washing a large pile of dishes.

You may stand with your feet in the same place while your upper body leans slightly forwards. If the sink or worktop is not a comfortable height for you, you might notice yourself bending forwards even more.

The problem is not that bending forwards is inherently “bad”. Bending is a normal movement.

But maintaining a position for a long time can become uncomfortable, particularly if your back is already irritated.

This may explain why standing up straight, walking into another room or changing position can provide some relief.

Loading the dishwasher adds another challenge

Loading and unloading a dishwasher combines bending, reaching and sometimes twisting, particularly when you are moving between the dishwasher and cupboards.

Again, these are normal movements.

However, if your back is uncomfortable, repeatedly reaching down and twisting at the same time may aggravate your symptoms.

Try moving your feet rather than keeping them planted while you turn, and bring items closer to you before transferring them to cupboards.

There is no need to become overly cautious about every movement. The aim is simply to make the job feel easier while your back is sensitive.

Small changes to try in the kitchen

If cooking or washing up regularly leaves your back aching, experiment with how you move rather than trying to hold yourself in one “correct” position.

You could try:

  • Changing tasks regularly. Alternate between chopping, stirring, putting things away and other jobs rather than standing still for a long period.
  • Moving your feet. Avoid staying rooted to exactly the same spot throughout food preparation.
  • Bringing things closer. Move chopping boards, bowls and ingredients towards you rather than repeatedly reaching across a deep worktop.
  • Taking short movement breaks. If you have been standing for a while, walk around the kitchen or into another room.
  • Using both sides. Notice whether you habitually lean on the same hip or reach in one direction.
  • Taking your time with low cupboards and the dishwasher. Move your feet and reposition yourself rather than repeatedly twisting from one fixed position.

A short walk after dinner may also feel more comfortable than moving directly from standing in the kitchen to sitting on the sofa for the rest of the evening.

How chiropractic care may help

If your back pain keeps returning during everyday activities, a chiropractor can assess how your back and surrounding joints are moving and consider other factors that may be contributing to your symptoms.

Depending on the findings, chiropractic care may include manual therapy, movement advice and exercises.

The aim is not to give you a single “perfect” posture to maintain all day, but to help you move comfortably and confidently through everyday activities.

How physiotherapy may help

Physiotherapy can be particularly useful when back pain is affecting everyday tasks or keeps returning.

A physiotherapist can assess your movement, strength and function and help identify which activities seem to aggravate your symptoms.

Treatment may include tailored exercises, advice about managing activity and strategies to gradually build strength and confidence.

NICE recommends exercise as part of managing many cases of low back pain. Manual therapy can also be considered, but as part of a treatment package that includes exercise.

When should back pain be checked?

Most back pain is not caused by anything serious and often improves within a few weeks.

However, speak to your GP or another appropriate healthcare professional if your pain is not improving after a few weeks, is getting worse or is stopping you from carrying out your normal activities.

Seek urgent medical help if back pain is accompanied by significant new weakness or numbness in both legs, numbness around the genitals or bottom, changes to bladder or bowel control, chest pain, or if it began following a serious accident.

You should also seek medical advice if you feel generally unwell, have unexplained weight loss or have other symptoms that concern you.

Don’t let making dinner become the uncomfortable part of your day

If you regularly find yourself rubbing your lower back by the time dinner is ready, it may be worth looking at what happens while you are standing, bending and moving around the kitchen.

At Luck’s Yard Clinic, our chiropractic and physiotherapy teams can assess persistent or recurring back discomfort and discuss treatment and self-management options that may be appropriate for you.

Contact the clinic to arrange an appointment and find out which practitioner may be best suited to your needs.

Sources

  • NHS: Back pain
  • NICE: Low back pain and sciatica in over 16s: assessment and management
  • NHS: Get help for back or joint problems from community musculoskeletal services