Back injury prevention on moving day

If you want to prevent serious back injuries while moving, here are some tips.

By Mike Barber, Personal trainer   Talk to the Author.

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Back injury prevention on moving day

It seems that few events in our lives can bring on as much stress as Moving Day. The very idea of having to move all of our possession out of one home and into another is enough to cause wincing and groaning. Moving is never an easy process, physically or emotionally, and it is very tempting to call in the professionals at a time like this. But professional movers can be very expensive, and in some circumstances not as practical as you may have hoped. You,re going to have to do the bulk of the move yourself, and it's not going to be pretty.

One of the biggest problems facing a do-it-yourself mover is the risk of back injury. One false move on your part and you could face weeks of pain and physical immobility. A serious back injury can cause permanent damage that will involve years of rehabilitation and severe limitations on the type of work you can perform safely. Back injuries are not to be taken lightly.

So how can you prevent or reduce the chances of serious back injury while moving? Consider the following advice and tips.

1. Always perform back-stretching exercises before starting a day of moving. You are about to perform a very strenuous physical activity that will place serious demands on your entire body. Start out with some easy reaches with your hands aiming for the sky. Slowly roll your neck from one side to the other, not a full 360 degree spin, but a substantial roll past the shoulders. Do some toe-touches, but do not bounce in order to reach the toes. Go as far as you can comfortably, then hold the position while feeling the stretch. End with some rotations from the waist. The more time you spend warming up your muscles, the better you,ll feel a few hours into the actual move. If you feel pain or tightness, take a few minutes to rest and stretch before resuming the move.

2. Be realistic with your personal abilities. Sometimes you can get caught up in the speed and chaos of a move and try to lift more weight than you really can. You may feel like you have to pick up heavier objects to facilitate a move, but the reality is everything will get where it needs to be soon enough. You don,t have to be a hero on Moving Day. Realizing when you have met your match can help prevent back injuries due to unnecessary strain.

3. Use back braces whenever possible. Many companies require their employees to wear some form of back brace while on the job. You may not even realize the usefulness of such a harness until you put one on. These items can usually be found in department stores or hardware outlets, and are not expensive. Back braces will encourage you to treat your back as one unit, not a series of bends. Many back injuries occur in the lower back, as the weight of the lifted object tries to settle on one weight-bearing area. A back brace should give extra support to this area and also support the abdominal muscles that also bear some of the weight.

4. Never overpack a box. If you believe that a refrigerator box offers substantial advantages over a smaller box, you are sadly mistaken. While you may be able to pack more items into a larger box, you,re still going to have to move that box eventually. You are much better off filling several smaller boxes to capacity and carrying each one separately. Make sure that any box you carry is capable of supporting the weight of the item inside. Some back injuries occur as reactions to sudden shifts in the box or its contents. You might instinctively reach out to prevent breakage and end up injuring your back as a result of awkward positioning. Sometimes it is better to let an object drop instead of assuming a dangerous position to save it.

5. Remember hand trucks and other tricks of the trade. Even if you decide not to hire professional movers, you can still use the same equipment they do. Rent or borrow a hand truck, that wonderous contraption with the wheels and the supportive plate. You can stack several boxes on a hand truck and use the wheels to carry the weight instead of your back. Add a ramp to the mix and you,re all set. Hand trucks are especially useful when moving objects upstairs- a prime occasion for back injuries ordinarily. Never assume an awkard position when pulling a hand truck up steps, however. Have a partner assist you from below, or extend the length of the truck itself to prevent excessive stretching.

Although a hand truck can make your move much easier, once again know your own limitations and avoid an overload.

6. Try to use boxes with handholds, or create your own. Some boxes already come with handholds cut out for easier transport of the original product. These handholds can make moving much easier and safer, because they encourage proper lifting techniques. Large cardboard boxes without such handholds can cause you to make awkward grips. Back injuries can result from such unsupported holds on a box that is too large to be held comfortably. You may want to cut out your own handholds on the sides of a box that is too awkward to carry normally.

7. Try using more permanent containers when possible. Instead of gathering a collection of old cardboard boxes, which must eventually be disposed of, you may want to invest in some more permanent holders that are easier to carry. Some items may hold up well in a trunk or suitcase, while others could fit comfortably in a laundry basket. These household items are designed to be carried, sparing your back from awkward handholds on bulky boxes.

8. Plan out any unusual or difficult moves. If you are attempting to move a heavy couch through a narrow hallway and into an equally narrow stairwell, you should plan out your moves before making the attempt. Measure out all the openings and angles, to make sure that your intended move is feasible. Decide how you will move the item through the entire process- how many people will you need? Where are the danger points? Will you have to modify or remove a piece of the item? It is better to find out whether or not an item can be moved successfully before risking back injury.

9. If you feel the beginnings of a back injury, rest and recover. Small twinges of pain in the back can become major injuries if allowed to go unchecked. To prevent more serious back injuries later, take care of the minor ones you may have now. Take pain medications designed specifically for muscular injury. Lie down on a comfortable surface and try to relax. Apply a heating pad to the affected area, or apply a heat-generating sports cream designed for aching muscles. If you can, float on your back in a pool or get a therapeutic massage. Minor back injuries can occur despite all preventative measures taken. What you don,t want to do is aggravate a minor backache unnecessarily. If you feel that you cannot continue to help with the moving process, recruit a volunteer to take your place. You wouldn,t expect someone with a sprained ankle to walk upstairs, so you shouldn,t expect a person with a back injury to lift a couch, either. Injured is injured.

10. When in serious doubt, call in the professionals. If you really see no way to avoid back injuries while moving, consider calling in the professional movers after all. Sometimes it's much better to prevent an injury by not playing the game in the first place. You may be able to save money by packing the boxes yourself and just employing the professionals for the move itself. If you are prone to back injuries in general, you may be doing yourself a tremendous favor by not courting disaster. Your skills and abilities may be put to better use somewhere else, so hiring a mover may be an acceptable option for all concerned.

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