Hi guys, I've recently started an apprenticeship as a full-time chef, and I love my job and everything but does anyone have any tips or tricks to help stop bad posture/ back pain, as the 11-9 shifts kill my back, I'm seeing a chiropractor for my back pain already, just wanted to see if there was anything that any chefs out there has for some tips relating to this?
Many thanks
Posture/Back Help for Full-Time Chef
LChef Freeman on 08/04/2019 - 01:15
Comments
They're about 10cm above waist height, I have noticed I do bend over a bit while making the food, and try to correct myself, I'll try to do some stretches every 15 minutes, and keep moving
Thanks alot
If you find yourself bending down a lot, try to keep your back straight and "hip hinge" instead of bending your back.
Also, when grabbing things, try to move with your feet instead of twisting your body. Check out a few youtube videos on the proper standing posture as well.
Will do, many thanks
Are you carrying stuff right and bending your knees instead of back? Little things can make a difference.
Yeah, I'm using my knees not my back, I don't think it is heavy lifting which is the problem but I appreciate your comment
Twisting will get you way more than lifting. I imagine chef work there's a lot of twisting
Most kitchens, commercial kitchens included are not spacious enough for proper lifting, nor can the bench height be tailored to everyone's ideal.
Still, learning appropriate movements is the best way to minimize postural damage.
Get the dishwashers and kitchen hands to do the lifting for you, and don't go pushing around heavy carts when there's someone whose back doesn't matter is around to do it for you. Definitely don't volunteer to do anything that puts strain on your back if it's not part of your job. When the daily deliveries come in you should move the smallest and lightest things if you are obliged to help out.
Also try to engage your butt when standing and moving around, let your ass and legs do more of the work. If you can keep your hams engaged all day they will be sore instead of your back, and eventually you'll look better from behind too.
when there's someone whose back doesn't matter
How do you determine that?
I don't do much heavy lifting, and when I do it is things that are below 20kgs, the other chefs take care of the deliveries, it's more towards my posture and standing position
I'll try and use my butt a bit more during my shift
Thanks
Chiropractors are simply quacks practicing a system invented by a crystal healer.
It's hard to say what will work for you without knowing but exercise using weights can be effective at both strengthening core and raising background levels of endorphins which kills pain. Doing less weight more often rather than heavy or maximum weight is good or else you will risk further injury.
The human body evolved to be overcoming physical adversity every day so exercise is necessary to feel good. Think of it like brushing your teeth, you do not skip it. For many people their biggest physical endeavor everyday is leaving their airconditioned house/workplace to walk to their airconditioned cars.
Before starting the apprenticeship, I did have posture issues and a slight hunch hence the chiropractor who is currently trying to fix that, I'll start going to gym again whenever I can, much appreciated
going to the gym (and doing the right exercise with the right technique) is going to be 100 times better for you than going to the 'your spine is out of place'doctor.
Improving and building your abdominal muscles can help alleviate back pain too.
https://www.spineuniverse.com/wellness/exercise/building-cor…
Make sure you take a small amount of time at home and do some planks, supermans and crunches. Yoga should also help a bit.
Was going to suggest the same. Improving core strength has a significant impact. For me supermans seemed to have the greatest impact. Takes a few weeks before you start noticing the difference.
I'll start doing some exercises in the morning and, start going back to the gym on my days off
Thanks, I appreciate the help
As spackbase says - work on fixing/improving your body.
When i have back pain from not using the muscles in my back then i go swimming. Doing backstroke ,i.e. actially using the muscles (and thereby strengthening them) works wonders.
You need to do something proactive.
A chiro will just take your money and give you a massage
A chiro will just take your money and give you a massage
Would you rather he gave him a massage for free?
This is ozbargain - be proactive about your condition/issue rather than paying/wasting money for a band-aid temporary "fix"
Apparently there are a lot of people around who actually believe that allopathically trained doctors are the only people in the whole world that are qualified to heal others even though other disciplines actually require MORE study and training. Oh well, their loss.
As for the OP I'm getting some mileage from the Aldi TENS machine that was posted here a few weeks back, I put it on my lower back for 30 minutes a day and it seems to be helping a long term issue. Of course that's not very practical while you're moving around all the time. I also have one of these things that I use if I'm out working https://www.thermoskin.com/products/view/adjustable-back-sta… you can check out the range at your local Chemist. But has your chiropractor recommended anything? If not then ask him to show you some stretches or exercises for your back. All the best, mines been bugging me since last August but it's slowly coming good….bloody old age.
Promoting evidence based practise =/= blind support for allopathic medicine.
There are plenty of non-pharamceutical, non-surgery based fields, such as Physiotherapy which are evidence based, unlike Chiropractic.
Build up your core. Yoga, pilates, swimming. Get work fit. Use good posture.
Yeah I'm going to start to go to the gym again, thanks
was a chef for 18 years
do you stand on a matt while you work?
I would stand on flattened cardboard boxes
I just use the tiles, I can start using cardboard boxes but they aren't ideal
I currently use these
as shoesanti-fatigue matts they call them, most kitchens should have them laying around nowadays.
https://www.matworld.com.au/mat-products/anti-fatigue-mats
i was a cheffing before they were an industry standard. i'm suprised your kitchen doesn't have them. but then there were quiet a few kitchens that i worked in back in the day that were dodgey AF.
but yeah until they came out i would flatten a chip box and stand on that.
a great deal of people dont realise that cheffing you are literally standing for 12 hours straight.
Good luck with your future in the industry. i work in IT now lolololol
Lots of other suggestions here, but I’m going to throw a podiatrist into the mix.
I don’t know whether Birkenstocks suit your feet or if they are industry standard, but perhaps you could consider an appointment with a podiatrist as poor foot support can lead to back and hip pain.
How tall are you? Is it your height that's the problem or bad posture?
Have you ever tried a posture corrector? I saw an ad for one the other day. This one has good reviews on amazon.
YMMV.
I'm about 164cm, it's more towards the posture not my height
I'm looking for some good ones and might end up with that
Thanks alotThey're ok to train you into a better posture but don't rely on them too much. If used long term, your back muscles can get too reliant on them and become weak
Pilates is great for alleviating back pain.
It's important to stretch your back after each shift. There are very effective foam roller stretches that you can do at home - this video is a good introductory level.
I'm seeing a chiropractor for my back pain already…
Maybe it is time to see someone for actual treatment/management.
I got one of these and i wear it after a day of strenuous activity, as it's uncomfortable to wear during a shift or for a long period of time. It is good to wear for 30 mins to an hour while idle after work.
Be aware of your posture on the job. You might need to stand legs further apart to reduce your height if you're at a table/bench for a long time doing food prep. The more aware you are of your posture and movements, the easier it will be to correct your movements specific for you and your height/length/strength. As per other comments, building up your physical strength will support you with the job. Stretching religiously will help you in the long run, not just for work.
If you stand bent over vertically during the day then wouldn't sleeping flat horizontally at night rectify the damage done during the day? Do you sleep flat on your back as close to the level ground as possible or do you sleep warped on your side up high off the ground?
Remember Warier's law of problem solving… " Solution is the antonym of problem thus if you have a problem that needs solving then seek out its antonym."
See if you can find a rehab personal trainer so work on your core, just be aware it might take you a few tries to find a good one. They should be able to work out a plan that you can also do in your own time too. As someone who also has a bad back, and uses a Chiro regularity they do help, but if you have chronic problems you will need to do more than just see them. You will need to also work on your core strength and do some weight training. I also tried Pilates, this is good but depends on how good the person is who runs it. If you have issues this young this is something I have found that you may have to manage for the rest of your life so getting a good exercise program in place is a must.
Are the tables/ work bench height too low? If they are, that means you'll be bending down a lot which will result in back pain.
Also, you want to move your body a lot through out the day and you want to stretch every once in a while. Try not to remain in the same static working position all day. What I mean is give your body a wide range of motion instead of for example remaining in a standing position and working at the counter all day