Moving house is one of life’s most stressful and physically demanding events. Between packing, lifting, and shifting boxes and furniture, the process can put considerable strain on your body, particularly your back. Whether you’re moving down the street or across the country, it’s essential to take precautions to avoid injury, especially to your back. This article will provide you with practical moving tips that will save your back, ensuring your move goes as smoothly as possible without unnecessary pain.
1. Plan Ahead to Minimise Heavy Lifting
One of the best ways to save your back during a move is to plan ahead. By carefully planning how and when you’ll move different items, you can avoid unnecessary heavy lifting. Start packing well in advance, so you’re not rushing on moving day, which can lead to poor lifting techniques or trying to carry too much at once.
Label and Organise Boxes: Label your boxes with their contents and the room they belong to. This simple step will reduce the amount of time you spend carrying boxes around your new home, helping you to avoid multiple trips that could strain your back.
Use Smaller Boxes for Heavy Items: Instead of cramming as much as possible into large boxes, use smaller boxes for heavier items such as books, kitchenware, or tools. Smaller boxes are easier to handle, and you’ll be less likely to overexert yourself when lifting them.
2. Lift Properly: Techniques That Protect Your Back
When lifting boxes and furniture, it’s essential to use the correct technique to avoid injury. Lifting with your back can lead to strains, sprains, or worse, long-term damage.
Bend Your Knees, Not Your Back: Always lift from your legs, not your back. Squat down by bending your knees, grab the item close to your body, and slowly stand up, keeping your back straight. This method distributes the load more evenly and minimises strain on your spine.
Keep the Load Close to Your Body: When carrying heavy items, hold them as close to your body as possible. This keeps the load centred and reduces the stress on your lower back. Avoid twisting your torso while lifting or carrying objects, as twisting movements can easily result in injury.
Avoid Lifting Overhead: Lifting objects overhead can put significant pressure on your back and shoulders. If you need to place something high up, use a step stool or ladder to raise the item gradually, ensuring you’re not overstretching.
3. Invest in Moving Equipment
Another way to save your back during a move is to invest in proper moving equipment. There’s no need to rely on sheer strength alone when there are plenty of tools designed to make moving heavy items easier.
Use a Dolly or Hand Truck: A dolly or hand truck is a lifesaver when it comes to moving heavy boxes or appliances. These devices allow you to roll items instead of lifting them, reducing the strain on your back. Make sure to secure the items properly so they don’t fall during transport.
Furniture Sliders: These handy tools allow you to slide heavy furniture across the floor without lifting. Simply place the sliders under the legs or base of the furniture, and push it to its new location. Sliders work on both carpet and hard floors, making them versatile for any home.
Lifting Straps: Lifting straps can help distribute the weight of large objects, such as refrigerators or couches, more evenly between you and a partner. By redistributing the load, you take the pressure off your back and use your legs and arms more effectively.
4. Ask for Help: Don’t Go It Alone
Moving is a team effort. Trying to lift and move large, bulky items by yourself can quickly lead to injury. It’s crucial to enlist help from friends, family, or professional movers to reduce the strain on your body.
Share the Load: When lifting heavy furniture or appliances, it’s always easier and safer to do it with two or more people. Make sure to communicate with your moving partner about when to lift, how to manoeuvre the item, and where to set it down.
Professional Movers: If you’re dealing with particularly heavy or awkward items, like pianos or large wardrobes, it might be worth hiring professional movers. They have the expertise and equipment to move these items safely, sparing your back in the process.
5. Pack Smartly: Distribute Weight Evenly
Packing your boxes smartly can make a significant difference when it comes to moving them. Uneven or over-packed boxes can be much more challenging to handle, increasing the risk of back strain.
Balance the Weight: Ensure each box is packed with a balanced weight distribution. If one side is heavier than the other, you’re more likely to overcompensate while carrying it, putting unnecessary strain on your back. Mix heavier items with lighter ones to distribute the load more evenly.
Don’t Overfill Boxes: Avoid the temptation to overfill boxes, even if it means using more of them. Overpacked boxes can be too heavy to lift safely, increasing the risk of injury. Stick to a reasonable weight limit for each box, around 20 kilograms or less.
6. Take Breaks and Stay Hydrated
Moving is a marathon, not a sprint. It’s important to pace yourself and take regular breaks throughout the day to prevent overexertion.
Rest Periods: Plan short rest periods every hour or so to give your muscles a chance to recover. Sitting down for a few minutes and stretching can help to relieve tension in your back and prevent stiffness later on.
Stay Hydrated: Moving can be physically demanding, so it’s crucial to stay hydrated. Drink plenty of water throughout the day to keep your body functioning at its best. Dehydration can lead to fatigue, which increases the likelihood of injury, including to your back.
7. Stretch and Strengthen Your Back in Advance
Prepping your body for the physical demands of moving day can make a world of difference. Incorporating stretching and strengthening exercises into your routine a few weeks before the move can help prevent injury.
Stretching: Focus on stretching your lower back, hamstrings, and hips. These areas tend to tighten up during heavy lifting, and stretching them out can keep your body more flexible. Try doing basic stretches, such as touching your toes or hip flexor stretches, to improve mobility.
Strengthening Exercises: Strengthening your core muscles can also help protect your back. Exercises like planks, bridges, or leg raises target your abdominal and back muscles, giving you better support and stability when lifting and moving.
8. Proper Footwear: Protect Your Feet and Back
The right footwear can make a big difference when you’re moving. Wearing inappropriate shoes, such as sandals or flip-flops, can increase the risk of slipping or tripping, putting both your back and the rest of your body at risk.
Wear Supportive Shoes: Opt for closed-toe shoes with good arch support and a non-slip sole. Athletic shoes or work boots are ideal as they provide stability and help you maintain a firm grip on the ground when lifting or carrying heavy items.
9. Break Down Furniture When Possible
Disassembling furniture before the move can save you from lifting bulky, awkward items that are difficult to handle. Many large pieces of furniture, such as bed frames, tables, and shelves, can be easily taken apart, making them lighter and easier to transport.
Remove Legs and Shelves: Take off the legs from tables and couches, and remove shelves from cabinets. These steps not only make the items lighter but also allow you to navigate tight spaces, like doorways and staircases, more easily.
Keep Hardware Organised: As you disassemble furniture, keep all screws, nuts, and bolts in labelled plastic bags so you can easily reassemble them in your new home.
10. Hire Professionals for Specialised Items
For particularly challenging or valuable items, such as pianos, antiques, or large appliances, it may be worth the investment to hire professionals. They have the expertise, experience, and equipment to handle these items safely, saving your back from the strain and reducing the risk of damage.
FAQ
1. What is the best way to lift heavy boxes to avoid back injury?
To lift heavy boxes safely, bend your knees and keep your back straight, lifting with your legs rather than your back. Hold the box close to your body and avoid twisting while lifting or carrying it. This technique helps distribute the weight evenly and reduces strain on your lower back.
2. How can I reduce the amount of heavy lifting during a move?
You can reduce heavy lifting by using moving equipment such as dollies, hand trucks, and furniture sliders. Additionally, pack heavy items into smaller boxes and disassemble large furniture to make it lighter and easier to move. Hiring professional movers for particularly bulky items can also help avoid back strain.
3. How much weight should I aim to lift in one go?
Ideally, you should limit each box to around 20 kilograms or less. Overloading boxes makes them harder to handle and increases the risk of injury. It’s better to carry several lighter loads than to risk straining your back with one overly heavy box.
4. What kind of footwear should I wear while moving to protect my back?
Supportive, closed-toe shoes with good arch support and non-slip soles are ideal for moving. Athletic shoes or work boots are great choices as they provide the necessary grip and stability, which helps maintain proper posture and reduce the risk of slipping while lifting.
5. Should I stretch before and during the move to prevent back pain?
Yes, stretching before and during your move can help prevent back pain. Focus on stretching your lower back, hamstrings, and hips to keep these muscles flexible. Incorporating core-strengthening exercises in the weeks leading up to the move can also help provide better support for your back during physical activity.
Conclusion
Moving doesn’t have to result in back pain or injury. By planning ahead, using proper lifting techniques, and investing in the right equipment, you can protect your back and make your move as pain-free as possible. Remember to enlist help when needed, pack smartly, and take regular breaks to keep yourself in top shape throughout the move.
Note: Moving can be stressful, but it doesn’t have to be harmful to your body. Following these tips will not only save your back but also make the entire process more manageable and less overwhelming.