Every year people throw out their backs, twist their ankles, and end up in urgent care — not from an accident, but from moving day. Lifting a heavy box the wrong way, rushing through a narrow doorway, or skipping a warm-up are all it takes. Here’s how to move smart and stay injury free.
Stretch Before You Start
This is the one most people skip entirely. Moving day is physically demanding — you’re bending, lifting, twisting, and carrying for hours. Take five to ten minutes before you start to stretch your hamstrings, hip flexors, and shoulders. It warms up your muscles and dramatically reduces the risk of a strain. If you feel your body tightening up during the day, stop and stretch again.
Lift With Your Legs, Not Your Back
You’ve heard it before but it bears repeating — it’s the most common cause of moving injuries. Stand close to the item, feet shoulder-width apart with one foot slightly forward. Bend at the knees, keep your back straight, get a firm grip, and drive upward using your legs. Never bend at the waist to pick something up. Never twist your torso while holding something heavy — turn your whole body by moving your feet instead.
Use the Right Equipment
A dolly or hand truck is one of the smartest investments you can make for moving day. Instead of carrying a heavy appliance or stack of boxes across the house, you strap it in and wheel it out. Furniture sliders are equally useful — place them under heavy furniture legs and push the piece instead of lifting it. Moving straps and harnesses distribute weight across your body and make two-person lifts significantly safer.
Don’t Overload the Boxes
A box that’s too heavy is a back injury waiting to happen. As a rule, if you can’t carry a box comfortably with both hands, it’s too heavy — repack it. Small boxes should be used for heavy items like books, tools, and canned goods. Large boxes should only be used for light, bulky items like pillows and bedding.
Wear the Right Gear
Wear closed-toe shoes with non-slip soles — no sandals, no flip flops, no heels. Make sure your pants fit properly so you’re not tripping over long cuffs. Wear gloves to protect your hands when moving furniture with sharp edges or corners. Keep a first aid kit on hand for minor cuts and scrapes.
Clear Your Pathways
Before any heavy lifting begins, walk through the home and clear every pathway — hallways, doorways, staircases, the route to the truck. Remove rugs that could slip. Move obstacles out of the way. If you’re loading into an apartment building, prop doors open. The more clear and unobstructed the route, the safer and faster the move.
Stay Hydrated and Take Breaks
Fatigue causes injuries. When you’re tired, your form breaks down, your concentration drops, and accidents happen. Drink water consistently throughout the day — don’t wait until you’re thirsty. Take short breaks every hour, especially in summer heat. Moving is a marathon, not a sprint.
When in Doubt, Call the Pros
The safest move is one where you’re not doing the heavy lifting at all. Our movers at Brothers Moving are trained in proper lifting techniques, equipped with the right tools, and experienced enough to move heavy and awkward items safely and efficiently. If you have large appliances, heavy furniture, or a full home to move, let us handle it.
Brothers Moving has been helping families and businesses relocate since 2008. We serve Metro Vancouver including Vancouver, Burnaby, Richmond, Surrey, Coquitlam, North Vancouver, West Vancouver, New Westminster, Delta, Port Coquitlam, Port Moody, Maple Ridge, Pitt Meadows, Langley, Abbotsford, White Rock and Horseshoe Bay. We also move clients across Vancouver Island including Victoria, Nanaimo, Courtenay, Campbell River and Parksville, and throughout BC including Kelowna, Kamloops, Penticton, Chilliwack and Prince George.
Ready to move? Call us at 604-720-0931 or get a free quote online today.