Back pain often shows up as an unwelcome guest after moving day. Lifting, bending, and twisting during a move are all part of the process, but they also put your spine and muscles under serious strain. Understanding where that discomfort comes from is the first step toward preventing it in the future.
Improper Lifting Techniques
The number one culprit of post-move back pain is poor lifting form. Many people instinctively bend at the waist when picking up heavy boxes or furniture, putting undue pressure on the lower back. This movement engages the smaller, weaker muscles of the back instead of the stronger leg and core muscles.
Instead, squat down with your knees bent and your back straight, using your legs to lift the object. Holding items close to your body also helps distribute weight evenly. Twisting while lifting can make things worse, especially when handling awkward or bulky loads.
Overexertion and Fatigue
Moves are rarely a quick task. Long hours of carrying, loading, and shuffling items around can wear your body down quickly. When you’re tired, your muscles become less supportive, your posture suffers, and your movements become less controlled. That combination increases your risk for injury.
Back pain from overexertion is often caused by pushing past your physical limits without adequate rest, hydration, or help. If you’re moving a lot in a short period, take frequent breaks and alternate between physically demanding and lighter tasks. Enlisting professional movers or extra hands can go a long way in preventing physical burnout.
Strained or Prolonged Positions
Packing may seem less physically intense than lifting, but it can still take a toll. Hours of crouching over boxes, reaching awkwardly to tape seams, or kneeling to arrange items can leave your spine and surrounding muscles tight and sore.
The same goes for long periods of driving a moving truck or sitting in traffic after a long day of loading. These static positions can compress the spine and tighten muscles, especially if you’re not getting up to stretch or walk around. Pay attention to how your body feels while packing or sitting and change positions frequently to reduce strain.
Preexisting Conditions
If you already live with chronic pain, a herniated disc, or a muscular imbalance, a move can worsen the problem. Many back issues lie dormant until you do something physically demanding. Even something as simple as stepping off a truck with poor footing can aggravate sciatica or lead to a painful flare-up.
Lighten your workload where possible and wear supportive footwear or a back brace. If you’ve had physical therapy or chiropractic care in the past, revisit the stretches or techniques that helped you manage discomfort.
Preventing Pain Before It Starts
Awareness and preparation can help prevent back pain from becoming part of your moving experience. Here are a few practical tips:
- Warm up your body. Just like you would before a workout, spend a few minutes stretching your back, legs, and shoulders before lifting anything.
- Use the right equipment. Dollies, furniture sliders, and lifting straps can take pressure off your back and reduce the need for awkward movements.
- Work as a team. Don’t be a hero. Heavy items should always be handled by two or more people, especially when stairs are involved.
- Balance your load. Carrying uneven weight can pull your spine out of alignment and put extra strain on one side of your body.
- Know when to stop. If your back starts to ache, take it as a signal. Overworking it will only make recovery longer and more painful.
When to Seek Help
If your back pain lasts more than a few days or gets worse instead of better, it might be time to call a chiropractor. A professional can evaluate your alignment, relieve tension, and offer advice on preventing future flare-ups. They can also identify whether the pain is muscular or rooted in something more serious, like a disc issue or nerve irritation.
Back pain after a move is preventable. With the right awareness and preparation, you can avoid unnecessary strain and make your next residential or business move a more comfortable experience.
We hope you found this blog post on Back Pain After a Move? Here’s What Might Be Causing It, useful. Be sure to check out our post on Tips to Make Your Moving Process Smooth for more great tips!
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