Holiday Cooking with Pain

The holiday season is a time for gatherings, feasts, and celebrations, but for those living with chronic pain, cooking large meals can become a daunting task. Whether it’s arthritis, fibromyalgia, back pain, or any other condition, the physical strain of preparing festive meals can lead to flare-ups, exhaustion, or injury. Working together with your provider at Spine & Joint Pain Specialists to ensure your treatment plan takes into consideration your goals is key, but don’t worry—there are also plenty of ways to make holiday cooking more manageable while managing your pain.

Here are some helpful tips to stay pain-free and still enjoy the joy of cooking during the holidays:

1. Plan Ahead for Stress-Free Cooking

• Simplify the Menu: Choose recipes that are simple and require minimal preparation. Focus on dishes that can be made in advance, so you don’t have to juggle too many tasks in one day.
• Shorten Prep Time: If chopping vegetables or peeling potatoes is painful, consider buying pre-cut produce or frozen options. Pre-cooked meats or pre-made dough can also save a lot of time and energy.
• Prep in Stages: Break the cooking process into smaller, manageable chunks. Spread tasks over several days, such as chopping vegetables the day before or marinating meats ahead of time.

2. Invest in Pain-Reducing Kitchen Tools

• Ergonomic Utensils: Invest in ergonomic kitchen tools that reduce strain on your joints, such as easy-grip knives, peelers, and can openers.
• Electric Gadgets: Use electric can openers, mixers, and blenders to reduce the need for hand or arm strength. A slow cooker or Instant Pot can be a lifesaver for low-effort, big-flavor meals.
• Adjustable Height Surfaces: If possible, use a kitchen table or countertop that can be adjusted for sitting or standing, so you can alternate your position throughout the cooking process.

3. Pace Yourself and Take Breaks

• Frequent Breaks: Take regular breaks to rest your muscles and joints. Sit down when possible, and stretch or gently move around to avoid stiffness.
• Delegate Tasks: Enlist the help of family members or friends for tasks like stirring, lifting heavy pans, or chopping. You don’t have to do it all yourself!

4. Use Proper Body Mechanics

• Work in Short Intervals: When lifting or chopping, be mindful of your posture and technique. Use your whole body rather than just your arms or back to avoid strain.
• Sit When You Can: If standing for long periods is painful, use a tall stool or chair to sit while chopping vegetables or mixing ingredients. You can also set up a standing desk or use a high table.

5. Stay Organized and Clean as You Go

• Clean While Cooking: Keep a clear workspace by cleaning up as you go. Not only will this reduce clutter, but it also minimizes the need to bend down or twist to reach for things.
• Organize Ingredients: Pre-measure your ingredients and lay them out in order of use to minimize unnecessary bending or reaching.

6. Listen to Your Body

• Know Your Limits: If at any point you feel overwhelmed or start experiencing increased pain, stop and rest. Pushing through may worsen symptoms later.
• Comfortable Footwear: Wear shoes with good support to reduce pressure on your feet and back, especially if you’re standing for extended periods

7. Enjoy the Process, Not Just the Result

• Focus on the Joy of Cooking: Cooking can still be a fun and rewarding activity even with chronic pain. Take it slow, enjoy the process, and savor the moments of creativity in the kitchen. Remember, it’s about making memories, not perfection!

The holidays don’t have to be filled with stress and discomfort. Working together with your provider, some extra planning, helpful tools, and pacing yourself, you can still enjoy prepping meals for your loved ones while keeping your chronic pain in check. Most importantly, be kind to yourself—your well-being is just as important as the food you serve and remember SJPS is here for you!