Why Indian Homemakers Feel Tired in the Kitchen: A Surgeon Explains
The reason you feel exhausted in the kitchen isn’t the amount of work — orthopedic surgeon Dr. Sushrut Babhulkar explains that it’s the continuous, unnatural bending posture that keeps your muscles firing without rest until they simply give out.
Whenever I step out of my kitchen, I feel a heavy tiredness — even when the sink isn’t piled with dishes and the workload is light. If that happens to you too, this post reports a conversation with Dr. Sushrut Babhulkar, a well-known orthopedic and trauma surgeon in India, about why we homemakers get so tired and what we can actually do about it.
Why do I feel tired in the kitchen even when the work is light?
Dr. Babhulkar explains that the culprit is posture, not workload. When you bend at the sink, that continuous bend of roughly 30 to 40 degrees goes on for a long stretch — and it isn’t a natural position. As he puts it, the core muscles in front of the spine and the paraspinal muscles behind it aren’t meant to stay bent forward like that, so they keep firing continuously without rest.
He offers a memorable comparison. Imagine you’re stopped at a traffic signal on a scooter, holding it in neutral with the engine running. You aren’t moving, but the engine keeps running and heats up. In the same way, Dr. Babhulkar says, your spine held bent forward keeps the muscles firing until the “engine” eventually gives out — which is why your posture goes into fatigue after a couple of hours.
What is the right kitchen counter height to prevent back pain?
Most of us never think about our countertop height — we just adjust to whatever the builder gives us. Dr. Babhulkar explains that your kitchen sink counter should ideally be at elbow level. At that height you won’t need to bend, and there won’t be continuous strain on your back. A counter set too low is what forces the sustained forward bending that tires the spine.
Why does my neck get stiff and painful from chopping?
Every time we cook there is endless chopping and cutting, with the neck tilted downward the whole time. Dr. Babhulkar explains that this is the same problem as the back: the neck stays in 30 to 40 degrees of flexion, so the muscles are continuously stretched and firing. Because those muscles aren’t toned or trained enough for that awkward posture, he says, they tire and become stiff.
The same logic applies to reaching and lifting. Indian kitchens keep things very low or very high, so we bend to the floor, sit down for big utensils, or stretch our shoulders fully to reach a shelf. Dr. Babhulkar notes it is natural to feel pain or a muscle pull in these situations too — again because of awkward posture and muscles that aren’t trained enough around the shoulders, knees and spine.
Are homemakers really too delicate for this work?
Many of us have been told by elders that today’s generation is too delicate. Dr. Babhulkar disagrees flatly: homemakers are absolutely not delicate. He explains the real reasons are that we don’t do any outdoor exercise these days, and we often don’t eat a balanced diet rich in the minerals and vitamins that support this kind of exertion. Without balanced activity and training, the body simply tires.
Is it safe to crack my neck or fingers, or use balm?
I crack my neck when it hurts, and I’ve seen many women do the same. Dr. Babhulkar warns this will cause damage — it gives immediate relief but harms the articular surface, the smooth cartilage-like surface around the joint, so in the long term you shouldn’t do it.
On home remedies, Dr. Babhulkar explains that balm is a counter-irritant: it shifts your attention elsewhere and gives some relief, but it never actually cures the pain. An oil massage, however, does give good relief for joint or leg pain. He also mentions that a particular kneading technique used in lymphatic drainage can improve lymph drainage and ease muscle pain and inflammation.
He adds a caution about pushing through pain. For persistent lower-back pain in a young person, Dr. Babhulkar notes there can be a tendency toward slip disc — which an orthopedic surgeon should assess — and targeted muscle exercises can restore your ability to bend forward. And because sitting on the floor puts strain above the knee, that too can cause knee pain.
Which exercises can I do while doing my kitchen work?
The best part of the conversation is that Dr. Babhulkar’s routine needs no separate time slot. Here is what he recommends, done right in your kitchen:
- Heel raises while tea boils — lift your heels up; this trains the calf muscles, the spine and the hamstrings.
- Counter squats — hold onto the kitchen counter and squat down; a very good exercise for the knees.
- Lateral stretches after dishes — if your back has gone into spasm from bending, simple side stretches release the muscles stretched during forward bending.
- Short walks during phone calls — take a couple of rounds through the living room and kitchen while you chat.
- A five-minute break every hour — you don’t need to do much.
- Stairs — if your home has them, climb up and down.
Dr. Babhulkar says these six or seven simple movements cover everything from your neck down to your knees.
What should a homemaker’s weekly health target be?
Asked for a prescription, Dr. Babhulkar recommends 20 to 30 minutes of brisk walking daily — he stresses that normal walking is of no use, it must be brisk. He adds five minutes of stretching between phone calls and dishwashing, chair squats holding the sink for support, wall push-ups and heel raises three times a week, and resistance-band (theraband) work for two to three exercises, three to four times a week. Your target, he says, should be 150 minutes of activity every week.
He is firm about strength training too: use weights or lift a full, heavy vessel two to three times a week. As Dr. Babhulkar explains, resistance training matters so that you train your muscles and don’t lose them.
📺 About this video. This post draws on Jasmine Choudhari’s YouTube video कमर घुटने गर्दन किचन के काम से दर्द से बेहाल क्या करूँ ? Why Indian Homemakers Feel Always Tired. Watch the full video for visual demonstrations of every tip.
Watch the video
Frequently asked questions
Why do I feel tired every time I work in my kitchen even when the work is light?
Dr. Sushrut Babhulkar explains that continuous bending at the sink or counter — around 30 to 40 degrees for long stretches — keeps your core and paraspinal muscles firing without rest, so they heat up and fatigue. He compares it to holding a scooter in neutral at a traffic signal: the engine keeps running and overheats. So the tiredness comes from unnatural, sustained posture, not from the amount of work.
What is the correct height for a kitchen sink counter to avoid back pain?
According to Dr. Babhulkar, your kitchen sink counter should be at elbow level. He explains that at elbow height you won't need to bend, which removes the continuous strain on your back. Most of us simply adjust to whatever height the builder provides, but a counter at the wrong level forces the awkward forward bending that tires the spine.
Are Indian homemakers actually too delicate or lazy for kitchen work?
Dr. Babhulkar says homemakers are absolutely not delicate. He explains that the real reasons are a lack of outdoor exercise and a diet that isn't balanced or rich enough in the minerals and vitamins needed to support this kind of exertion. Because the body doesn't get balanced activity and training, the muscles tire — it is not weakness of character.
Is it harmful to crack my neck or fingers when they hurt during housework?
Dr. Babhulkar warns that it will cause damage. He explains that cracking your joints gives immediate relief but damages the articular surface — the smooth cartilage-like surface around the joint. In the long term, he advises you should not do this, even though many women do it out of habit.
Does applying balm or getting an oil massage actually cure kitchen-work pain?
Dr. Babhulkar explains that balm is a counter-irritant — it shifts your attention elsewhere and gives some relief, but it never actually cures the pain. He notes that an oil massage does give good relief for joint or leg pain, and that a particular kneading technique used in lymphatic drainage can reduce muscle pain and inflammation.
What exercises can I do while cooking without setting aside extra time?
Dr. Babhulkar suggests heel raises while tea boils to train the calves, spine and hamstrings; squats holding the kitchen counter for the knees; lateral stretches after washing dishes to release a bent back; and short walks during phone calls. He also recommends a five-minute break every hour and climbing stairs if your home has them.
How much weekly exercise should a homemaker aim for according to the doctor?
Dr. Babhulkar prescribes 20 to 30 minutes of brisk walking daily — he stresses it must be brisk, not normal walking. He adds chair squats, wall push-ups and heel raises three times a week, resistance-band work three to four times a week, and strength training two to three times a week. Your overall target, he says, should be 150 minutes of activity every week.
Should I keep doing housework through back or knee pain?
Dr. Babhulkar advises against pushing through pain untreated. He explains that persistent lower-back pain in a young person can signal a tendency toward slip disc, which an orthopedic surgeon should assess, and that sitting on the floor puts strain above the knee. In both cases he recommends targeted muscle exercises rather than simply enduring the pain.
About Jasmine Choudhari
Jasmine Choudhari shares practical, no-frills ideas for organising small Indian kitchens and homes. Follow her on YouTube (600K+ subscribers · Silver Play Button), Instagram, Facebook and Pinterest. For collaborations: collab@jasminechoudhari.com.