It’s pretty inescapable that moving is physically demanding. It can involve hours of repetitive lifting and carrying, and can easily result in lower back pain if you don’t take the proper precautions. In fact, according to a 2025 HireAHelper proprietary study, 22% of people experienced back pain during a move, 16% reported neck pain, and 27% dealt with general joint pain.
But injury or pain doesn’t have to be a foregone conclusion for your move. In this guide, we cover everything you need to know to stay safe. From smart packing strategies to proper lifting techniques, you’ll learn how to protect your back while moving furniture.
Why Back Pain Is So Common After Moving Furniture and Packing
Moving brings on more physical strain than most of us are used to in our daily lives. Stooping over boxes, lifting, reaching, and bending for hours at a time — and that’s just during packing. Even lifting and moving lightweight items, such as bedding and towels, can take a toll on fatigued muscles.
“[Supportive] gear helps you maintain good lifting posture and reminds you to keep your back straight. It also puts pressure on your spine, helping to stabilize you and preventing you from jerking quickly.”
Loading your boxes onto the moving truck often involves repetitive twisting motions, heavy lifting, and dragging large furniture. A sudden move or poor lifting form can cause muscle strain or even a ligament sprain. This is especially true if you’re tense or don’t exercise regularly.
According to the Mayo Clinic, repeatedly lifting heavy objects, such as overloaded moving boxes, is enough to strain the muscles in your back, increasing your risk of injury. Moves often happen over several days, especially if you’re doing your own packing. This means your muscles don’t have enough recovery time before they’re working hard again.
6 Best Practices for Avoiding Moving Day Back Injuries
Lower back pain after moving furniture and boxes might be fairly common. However, you can avoid it by using proper techniques and ensuring your body is ready to take on the physical challenges of moving day.
1. Prepare Your Body Before Moving Day
Just as you wouldn’t run a marathon without training, you shouldn’t tackle the demands of moving day without preparing your body first. Adding a few exercises to your fitness routine that focus on the muscles in your upper and lower back and core can help prevent injuries from overuse.
Just a few weeks of training with your own bodyweight is all it takes to strengthen your muscles for moving day. Light strengthening exercises include:
- Planks: Start from a face-down position or on all fours. Lift your body onto your forearms and toes, maintaining a straight line from your head to your heels. Hold this position for 20 seconds, and gradually add time every week until you can hold for a full minute.
- Bridges: Lie on your back and bend your knees, keeping your feet flat on the floor about hip-width apart. Press through your heels to lift your hips upward, focusing on the muscles in your lower back. Hold the position for a few seconds, then gently lower. Repeat 10–15 times.
- Superman stretch: From a flat, face-down position with your arms straight out in front of you, lift your arms, chest, and legs off the ground. Hold for a few seconds, then release. Repeat this 10–12 times.
These simple exercises focus on the undertrained muscles in your back. They gently stretch these muscles and get them ready to handle the physical demands of carrying and lifting heavy loads.
2. Use Proper Lifting Techniques
Improper lifting techniques put more strain on your back than it can safely handle, often resulting in pain and injury. To avoid this, it’s important to lift boxes, furniture, and other items the right way. Your legs, not your back, should be doing most of the work.
When picking something up, prevent muscle strain by keeping your back straight. Bend only at your knees, and avoid twisting motions. Keep the weight you’re carrying close to your body, and if possible, use team lifts for heavy items such as pianos or sofas.
3. Pack Smart to Avoid Strain
While it may seem counterintuitive, it’s much faster and easier to move many small, light boxes than a few large, heavy boxes. The heavier the items are, the smaller the box you should use. For example, medium- and large-sized boxes might work for packing throw pillows and linens. However, items such as books and dishes should go in small boxes.
As much as possible, try to keep your boxes at 50 pounds or less. Not only does this reduce the risk of the bottom of the box falling out, but that’s also a weight range most people can safely lift repeatedly without strain. It’s also helpful to make sure weight is evenly distributed in boxes and that items are packed securely to prevent shifting.
4. Use Moving Tools and Equipment
Furniture dollies, hand trucks, moving straps, and sliders don’t just help speed the process along — they can spare your back from unnecessary lifting. Using moving equipment makes it easier to maneuver bulky furniture or stacks of boxes through your home and into a moving truck, reducing muscle strain. You can also use mattress bags and similar equipment to move large, awkward items more easily.
5. Take Breaks and Stay Hydrated
While you’re eager to settle into your new home, it’s important to pace yourself throughout the moving process. Pay attention to how you’re feeling, and ensure that you take breaks when you begin to feel signs of back fatigue. This might include muscle soreness, stiffness, difficulty maintaining good posture, or feelings of weakness. Dehydration can worsen muscle strain, so be sure to drink plenty of water throughout the day to avoid hurting your back while moving.
6. Wear Supportive Gear
You can help your back muscles by using supportive gear such as braces or belts. This gear helps you maintain good lifting posture and reminds you to keep your back straight. It also puts pressure on your spine, helping to stabilize you and preventing you from jerking quickly.
“Adding a few exercises to your fitness routine that focus on the muscles in your upper and lower back and core can help prevent injuries from overuse.”
You also want to make sure you have the right footwear. Leave your beat-up sneakers in the moving box, and make sure you wear supportive shoes with good traction.
When Is It Time to Call the Pros?
If you’re planning your move on a budget, going the full do-it-yourself route can seem like an attractive option. Yes, you save money when you don’t hire movers to manage the heavy lifting. However, if you injure yourself by lifting more than you can safely handle, those savings can quickly disappear. Between lost wages from time taken off work to money spent on doctors’ visits or physical therapy, the DIY option may end up costing more than expected.
Hiring a good moving company is a great way to keep moving day on track without putting too much strain on your muscles. Through the HireAHelper network, you can find the best movers for the job. Whether you prefer to hire labor-only movers for the loading and unloading, or you want full-service movers to handle the whole job, we can help you find your dream team.
At HireAHelper, we specialize in budget-friendly, stress-free moving. Connect with us today by giving us a call or use our simple online booking tool to estimate the cost of your move.