[Health Tip] Kimjang Season Returns... Watch Out for Wrist and Back Health

Carrying Heavy Loads in Cold Weather
Trimming and Mixing

Risk of Injuries to Waist, Knees, Wrists, and Elbows
Manage Fatigue with Regular Breaks

Consumers are selecting napa cabbages to prepare kimchi at a large supermarket in Seoul. Photo by Jinhyung Kang aymsdream@

[Asia Economy Reporter Lee Chun-hee] The full-fledged kimchi-making season has arrived along with the cold weather. However, kimchi-making is a strenuous task that threatens joint and spinal health. From preparing ingredients to carrying heavy items, handling, and mixing, it is easy to experience pain not only in the waist and knees but also in the wrists, elbows, and various other areas. Moreover, due to the stiffened body caused by chilly weather and the extensive movements involved, there is a high likelihood of feeling pain or sustaining injuries.

During the kimchi-making process, lifting and moving napa cabbage, mixing the seasoning, and flipping it over again put strain on the wrists and arms. Repeated motions of extending the arms and exerting force can cause damage to the muscles attached to the elbows. Elbow pain develops not from a single major impact but from accumulated stress caused by repeated minor impacts.

Elbow pain is classified based on the location relative to the elbow: the inner side is called 'Golfer's Elbow,' and the outer side is called 'Tennis Elbow.' Golfer's Elbow causes pain during twisting or squeezing motions such as gripping objects or wringing a cloth, while Tennis Elbow worsens pain during wrist extension movements like lifting heavy objects or pouring water. Kang Jin-woo, director of Bupyeong Himchan Hospital (orthopedic specialist), said, “Tenderness upon pressing is the criterion for diagnosing symptoms,” adding, “Women who do a lot of housework visit clinics for elbow pain far more often than men who play tennis or golf.”

Many also complain of wrist pain caused by tenosynovitis and carpal tunnel syndrome. Tenosynovitis occurs when the thin membrane surrounding the tendons becomes inflamed due to repetitive use of a body part. It can easily develop when wrist movements increase during kimchi-making. Carpal tunnel syndrome, caused by narrowing of the small passage in the wrist called the carpal tunnel, compresses the median nerve passing through it, leading to numbness or paralysis symptoms. This condition is common among middle-aged women who do a lot of housework. If numbness or paralysis symptoms that interfere with daily life occur frequently, a specialist's consultation is necessary.

(Image provided by Himchan Hospital)

Patients visiting clinics with lower back pain also surge due to the heavy burden on the waist from lifting and carrying heavy items. Bending the back places a significant load, and the pressure on the discs worsens over time. Acute lower back pain caused by sudden movements or twisting is also common. A representative lumbar sprain is a condition where the ligaments supporting and stabilizing the waist and surrounding muscles are stretched. It occurs from lifting weights beyond one’s capacity or straining the waist.

Lee Ji-hoon, head of Incheon Himchan General Hospital (neurosurgery specialist), said, “Acute lumbar sprain pain can vary in location with movement, and muscle stiffness can suddenly prevent waist movement,” adding, “Although acute lower back pain is severe for a few days, it usually improves to a tolerable level, and most people do not experience significant problems in daily life.” Acute lower back pain can be treated with a few days of bed rest followed by resuming activities, along with medication or physical therapy to relieve pain. If pain persists, differential diagnosis at a hospital is necessary.

Managing fatigue is important to avoid aftereffects of kimchi-making. Paying attention to warmth and wearing comfortable clothes can prevent injuries. When moving napa cabbage and other items, avoid handling large amounts alone; sharing the load with others greatly reduces the burden on the waist and prevents strain and fatigue. Placing ingredients on a table and sitting on a chair while making kimchi can prevent lower back pain.

Taking regular breaks during kimchi-making is also a good strategy. Stand up once every hour and stretch your back for about five minutes. Lightly loosening the wrists or wearing wrist braces can reduce wrist pain. Using a mandoline slicer and mixer instead of knives or mortars reduces hand use and prevents arm fatigue. If wrists or fingers feel numb or tingly for a long time, soaking hands in warm water to relax them is beneficial. After kimchi-making, sufficient rest should be taken to minimize movement of painful areas, and heavy lifting should be avoided. If pain recurs, consulting a specialist and relieving pain through medication or injections can prevent symptom worsening.