Ergonomic Knitting Tips
Did you take a little break from knitting this summer? Maybe your needles sat idle while you soaked up sunshine, traveled, or simply gave your hands a rest. As autumn approaches and the rhythm of cooler days calls us back to our yarn baskets, it’s the perfect time to check in—not just with your stash, but with your body.
Knitting is a joy, a comfort, and for many of us, a daily ritual. But it’s also physical work. Whether you’re a continental picker, an English thrower, or a hybrid of both, your muscles, joints, and posture are all part of the process. And if you’re diving back in after a seasonal pause, your body might need a little warm-up before the marathon of holiday gifts, knit-alongs, and cozy couch sessions begins.
Let’s talk about knitting ergonomics: the art and science of making your crafting comfortable, sustainable, and pain-free.
Why Ergonomics Matter More Than Ever
Modern knitters are multitaskers. We knit while watching TV, attending Zoom meetings, commuting, or even walking. Andrea Lui, PT, one of our instructors in the Next Level Knitting Conference empowers the knitter to know their body. Knitting is work—and it applies force to our tissues, especially when paired with the postures we use for typing, scrolling, and texting. That means our hands, wrists, shoulders, and necks are often doing double duty, and without proper care, discomfort can creep in.
The good news? Small changes can make a big difference. Ergonomics isn’t about overhauling your technique or investing in expensive gear. It’s about awareness, adjustment, and giving your body the support it needs to keep knitting joyfully. Andrea has many posts and video tutorials to guide you through stretches, exercises, and adjustments that are beneficial for makers!
Posture: The Foundation of Comfort
One of the most common culprits behind knitting-related pain is posture. Many of us spend hours hunched over our work, heads tilted down, shoulders rounded, and backs unsupported. This “working curve,” shortens the muscles in the front of our bodies and overstretches those in the back. Over time, this imbalance can lead to fatigue, strain, and even injury.
To counteract this, start by sitting with your feet flat on the floor, your back supported, and your shoulders relaxed. Keep your work at a comfortable height—ideally at or just below eye level—to avoid excessive neck bending. And if you’re using a tablet or pattern book, prop it up rather than placing it flat on your lap or table.
Stretch, Strengthen, Repeat
Just like athletes warm up before a game, knitters benefit from regular stretching and strengthening. Wrist and forearm stretches, shoulder pinches, and gentle neck rolls can help reverse the effects of prolonged crafting. These exercises don’t need to be elaborate. Even five minutes of movement between knitting sessions can refresh your muscles and improve circulation. Make it a point to get up off the couch or from your chair, walk around, maybe get a drink of water, and reset before picking up the needles again.
Trust Your Hands, Look Up
In his blog post “Hold Your Head Up,” Carson Demers shares a humorous but poignant reminder: knitters spend far too much time looking down. We fear dropped stitches, uneven tension, or botched lace repeats. But our hands are smarter than we think. With practice, many knitters can learn to knit without constantly watching their fingers.
Demers encourages knitters to swatch without looking, starting with simple garter stitch and gradually building confidence. Not only does this reduce neck strain, but it also opens up new possibilities—like knitting while walking, chatting, or enjoying the scenery. It’s a gentle nudge to trust your muscle memory and give your neck a break.
Breaks Are Not a Sign of Weakness
There’s a quiet pressure in the crafting world to keep going. One more row. One more repeat. One more sleeve before bed. But breaks are not indulgent—they’re essential. Your body needs time to recover, especially during long knitting sessions.
Set a timer if you need to. Every 30 to 45 minutes, pause. Stretch. Stand up. Shake out your hands. Sip some water. These micro-breaks can prevent fatigue and help you knit longer, with more comfort and less strain.
Tools and Techniques That Support You
Consider your choice of tools for the project as well and experiment with different needle materials to find what feels best in your hands. Some knitters find that switching between projects with different gauges or techniques helps distribute the workload across different muscle groups.
And don’t be afraid to revisit your knitting style. As Demers explains, traditional techniques often emphasized efficiency and comfort. Whether you’re a thrower, picker, or lever knitter, small tweaks in how you hold your yarn or tension your stitches can make a big difference.
A Season of Mindful Making
As we transition into fall, let’s make space not just for new projects, but for new habits. So before you cast on that ambitious sweater or dive into your holiday gift list, take a moment. Stretch. Breathe. Adjust your seat.
