Your physiotherapist’s advice for moving day

For most of us, the constant bending and lifting on moving day is guaranteed to bring aches and pains. To prevent injuries, it is crucial to warm up, take your time and repeat a healthful pattern of movements. Keep reading for your physiotherapist’s advice for moving day.

Warming up

Moving house is a very demanding activity on your body. Every year, a patient surge is seen at physiotherapy clinics around Moving Day. What most people omit from doing is warming up properly before undertaking their moving tasks. Take the time to warm up your muscles before and stretch after doing any physical activity. This will greatly reduce the risk of injury.

Lifting boxes

First off, it is helpful to pack as many small boxes as you can, and distribute the weight evenly. It is much easier to carry 10 boxes of 10 pounds, instead of 5 boxes of 20 pounds. Therefore, plan a larger number of boxes to make the task easier. For heavy appliances, use belts, hooks and straps for moving, or even a cart or hand truck if you can.

In order to adequately lift boxes, it is important to place your feet shoulder-width apart. With your head and feet pointing in the direction of the object, make sure to keep your back straight. In addition, assessing the actual weight of the box is a good preventive step for injuries.

While you’re lifting, use your leg and arm muscles. Go slow and use your abdominal muscles to support your body.  Inhale deeply while going down and exhale once you are up. Make sure you are balanced and hold the box closest to your body. Pivot with your feet and not with your back. Do not turn your upper body while carrying the object: the combination of twisting and bending is harmful to your back.

To place the box down, fold your knees first, then bring yourself down to the ground. Always try to keep the object as close to you as possible.

If you must grab an object at a high reach, remember to use a stepladder and do not try to extend your arms further than they can go. Your hands should never be above your shoulders when lifting heavy objects.

Tips & tricks

Staircases are a place where one can easily get hurt, especially when lugging a load of things. Ensure you are always at least 2 people when carrying heavy or long objects. When bringing these bigger objects down the stairs, make sure the person at the end is stronger and capable of bearing the weight. The person on top ensures the steadiness of the load.

In conclusion, employing a series of good movements and using your arms and legs rather than your back first, will shield your neuromusculoskeletal structure from potential injuries during your next move. Make sure to also stay hydrated and take breaks when needed. At the first sign of pain, do not hesitate to use ice on your inflamed joints (ankle, elbow, knees, etc.) and heat on any muscular stiffness. To enjoy summer at its best, please protect yourself! Your body will thank you.

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Physio Proactive, 2018.