Moving is exciting … a fresh start, new walls, and the promise of a new chapter. But – between the boxes, the stairs, and that awkward couch that refuses to cooperate; the lifting, bending, carrying and repetitive movements involved – it can place considerable strain on your body.
As a chiropractor, I regularly see patients dealing with back pain, stiff necks and muscle strains after moving. These can all be avoided with a bit of preparation and technique.
Following our own recent practice relocation, this feels like the ideal time to share practical advice on protecting your spine during the process.
Why Moving Can Be Hard on Your Back
Moving often demands physical efforts your body isn’t accustomed to. Heavy boxes, awkward loads, repeated stair climbing and prolonged packing can stress the muscles, joints and ligaments that support your spine. Even those who exercise regularly may experience discomfort if they use incorrect lifting techniques or underestimate the demands of the day.
Prepare Your Body Before You Begin
Just as you would warm up before a workout, it’s important to prepare your body for moving day.
Simple steps to take:
- Start with a brisk five-minute walk.
- Gently stretch your legs, hips, shoulders, and back.
- Perform light movements to loosen tight areas.
- Stay well hydrated throughout the day.
Taking these precautions can significantly reduce the risk of injury and muscle strain.
Lift Smart: Legs, Not Your Back
This classic advice exists for a reason — it actually works.
Proper lifting technique:
- Stand close to the object
- Feet shoulder-width apart for stability
- Bend at your knees and hips (not your waist)
- Keep your back neutral – no rounding or arching
- Hold the load close to your body
- Power up through your legs
Avoid bending forward at the waist with straight legs, as this places excessive pressure on the lower back.
Avoid Twisting While Carrying Loads
Twisting while carrying is a common cause of back injuries during moves. If you need to change direction, pivot with your feet rather than rotating through your spine. Keep your shoulders, hips and feet aligned as one unit.
Pack Smarter, Not Heavier
That giant box stuffed with books might look efficient… until you try to lift it.
Smart packing tips:
- Use smaller boxes for heavy items (books, tools, kitchenware)
- Spread weight evenly
- Label everything clearly
- Never overfill boxes
A few extra trips are far preferable to risking injury.
Ask for Help When Needed
There’s no benefit to moving everything alone. Enlist assistance for large furniture, appliances, bulky items, or anything that obstructs your view while carrying. When lifting with others, communicate clearly and move in coordination to prevent sudden shifts in weight.
Listen to Your Body
Many injuries occur when people push through discomfort. Take regular breaks. Watch for red flags like:
- Sharp or increasing back pain
- Muscle spasms
- Tingling or numbness
- Pain shooting down your arms or legs
- Stubborn stiffness
If something doesn’t feel right, stop and rest.
Support Your Recovery After the Move
Once the last box is inside, help your body bounce back:
- Go for a gentle walk
- Do some light stretching
- Keep drinking water
- Prioritise sleep
Don’t brush off lingering discomfort. Small strains can develop into longer-term issues.
When to See a Chiropractor
If pain continues for longer than a few days, or you’re dealing with radiating discomfort, book an assessment. Chiropractic care helps restore proper movement, reduce tension, and get you back to normal, naturally and effectively.
A New Chapter
Whether you’re crossing town or just rearranging the living room, make spine care part of the adventure.
We look forward to welcoming you to our new home at 28 11th Avenue, Walmer.
