Taking Care During Passover: A Physical Therapy Perspective

Sara Mikulsky
Apr 12
2 min read

Passover is a time for celebration, reflection, and family gatherings, but it can also bring unique physical challenges. Whether you’re preparing elaborate meals, sitting for extended Seders, or adjusting your diet, it’s important to prioritize your health and well-being. Here are some practical tips to keep your body feeling great throughout the holiday.

1. Protect Your Back While Cooking and Cleaning

Passover preparations often involve prolonged standing, bending, and lifting. To prevent strain:

Use a sturdy step stool instead of overreaching for high shelves.
Bend at the knees (not the waist) when lifting heavy pots or ingredients.
Take breaks to stretch and walk around if standing for long periods.

2. Maintain Good Posture During the Seder

The Seder can be a long event with extended periods of sitting and reclining. Avoid discomfort by:

Using a supportive chair with proper back support.
Sitting with feet flat on the ground to reduce lower back strain.
Standing up and stretching between courses to improve circulation.

3. Stay Hydrated and Eat Mindfully

Passover meals can be rich and carbohydrate-heavy, leading to bloating or sluggishness. To maintain digestive comfort:

Drink plenty of water throughout the day.
Balance meals with lean proteins, vegetables, and healthy fats.
Avoid overeating by listening to your body's hunger cues.

4. Prevent Overuse Injuries

Cooking, cleaning, and hosting can lead to repetitive stress injuries. Reduce the risk by:

Alternating tasks to avoid overuse of the same muscles.
Performing gentle wrist, shoulder, and back stretches throughout the day.
Wearing comfortable, supportive shoes to minimize foot and joint pain.

5. Modify Activities for Those with Mobility Challenges

If you or a loved one has mobility issues, consider these adjustments:

Use a chair with armrests to assist with standing up and sitting down.
Place frequently used kitchen items at waist level to reduce bending and reaching.
Arrange seating strategically to minimize excessive movement during the Seder.

6. Incorporate Movement and Exercise

Staying active during Passover can help prevent stiffness and fatigue. Try:

Taking a short walk after meals to aid digestion and circulation.
Performing seated exercises if standing for long periods is difficult.
Practicing gentle stretches in the morning and before bed to prevent muscle tightness.

7. Listen to Your Body

Passover is a time of tradition and joy, but it shouldn’t come at the expense of your health. If you experience pain or discomfort, take breaks and modify activities as needed. If any pain persists, consult a physical therapist or healthcare professional.

Enjoy a Healthy and Comfortable Passover

By taking care of your body during Passover, you can fully enjoy the holiday without unnecessary strain or discomfort. Wishing you a happy, healthy, and pain-free Passover!