It’s not uncommon for people to experience back pain after moving heavy boxes and furniture from their old house to a vehicle and from the vehicle to the new home. Luckily, there are steps you can take to minimize stress on your back during the moving process. If your moving day is coming up, here are some tips for a pain-free experience. 

How to Prevent Back Injuries When Moving

1. Stretch First 

Warm your muscles up before moving, as stiffness and tension increase the risk of strain. Try some back-friendly stretches, such as cat-cow and knee-to-chest stretches, as well as those for your shoulders and legs. Also, consider taking a walk around the block before you get started to improve blood circulation, as poor circulation can cause muscle cramps. Core strengthening exercises provide support, as well, since strong ab muscles take pressure off of the back. 

2. Work With Movers

Avoid back pain by leaving the heaviest boxes, bags, and furniture to a moving team. Professional movers are experienced at moving a wide variety of objects and know the proper techniques and strategies to transport your belongings efficiently and painlessly. If you don’t want to hire movers, ask friends and family members to help so that you don't have to do all the heavy lifting yourself.

3. Use Proper Lifting Techniques 

Always lift heavy boxes and furniture the correct way, which includes keeping your feet shoulder-width apart and your chest forward to maintain a stable base and spinal alignment. You’ll also need to lift with your leg muscles to avoid twisting or straining your back. Keep heavy items close to you for better weight distribution, and use dollies to push anything that’s too heavy, which lets your legs do most of the work.

If you're experiencing persistent back pain after a move, make an appointment with Mid Rivers Chiropractic. James Lustig, DC, puts over 30 years of experience to work for residents throughout St. Charles County, MO, and offers a wide variety of non-invasive pain treatments, including heat and traction therapy. Call (636) 279-1400 today to schedule your appointment, and visit the website for pain management information.