INTERESTING
While sourdough baking may appear to be a low-risk activity, it actually involves repetitive and sustained
physical motions that can lead to musculoskeletal strain. The repeated actions of mixing, kneading,
stretching, and folding dough can place stress on the tendons and joints of the hands, wrists, and elbows,
potentially resulting in overuse injuries such as tendinitis or epicondylitis. Prolonged standing on hard
surfaces without proper footwear or posture can contribute to low back and knee discomfort, while
improper lifting mechanics, particularly when handling heavy or hot Dutch ovens, may increase the risk
of acute back or shoulder injury.
As both an orthopedic clinician and avid sourdough baker myself, I encourage attention to ergonomics
and body mechanics to reduce these risks. Ideally, your work surface should be at a height that allows
your elbows to rest comfortably at approximately 90 degrees while kneading or shaping dough. Maintain
a neutral spine and engage your core to avoid over-stressing the upper extremities. When lifting heavy
bakeware, bend through the knees, keep the load close to your body, and use both hands to ensure even
weight distribution.
In addition, take short rest breaks throughout the baking process. Gentle range-of-motion exercises—such
as wrist circles, finger stretches, or scapular retraction movements—can help reduce stiffness and improve
circulation. Supportive footwear can also decrease stress on the lower back and legs. Finally, invest in
well-insulated, heat-resistant gloves to prevent burn injuries when handling hot pans.
With just a few mindful adjustments, you can keep your body feeling great and your loaves looking even
better!
