Posture Debugging: Solving Kitchen Back Pain with Squats

Use squats for leaning-forward tasks
to distribute the load and improve back pain

My back hurts after working in the kitchen for an hour... it's quite a subtle but painful issue.

Should I renovate? That would be a million-yen expense...

It was a constant source of worry.

However, my long-standing "back pain in the kitchen" problem was easily solved.

The answer is "doing squats while doing housework."

A leaning-forward posture means your back is supporting the weight of your upper body.

By doing squats instead, your back stays straight and the load is distributed to your legs and hips, making it harder for your back to get stiff.

The hint came from Nakayama Kinnikun's videos that I use for strength training.

While watching the video and training,

"Wouldn't it be good to do these squats while I'm in the kitchen?"

I realized.

Here are the points for squatting.

"Keep your back straight"
"Stick your butt out"

Make sure to properly engage your glutes and thigh muscles.

It is tough to stay in a lowered position for a long time.

If it gets too difficult, stand up once, then lower yourself again.

Do as many repetitions as you can comfortably manage.

I actually tried it out.

Since you move around a lot while cooking, try shallow squats where you just slightly bend your knees.

When washing dishes, you can do deeper, repeated squats.

The back pain that used to be severe after finishing housework

has turned into a 'warmth' in my glutes and thighs.

Incorporate squats to relieve back stiffness.

This can be applied not just in the kitchen, but to any task that involves leaning forward.

You can distribute the load from your back to your legs and hips.
This is a patch suitable for those with a hunched posture.

Conversely, those with lower back pain should be careful.
Try it out little by little without overdoing it.
If it causes pain, you should refrain from doing it.

Start by just slightly bending your knees while doing housework.

This debugging session isn't about going from minus to zero, but
turning a minus into a plus.
It's a simple yet useful debugging technique (ha!)

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This combination is also quite effective.

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