Moving Safety Tips (Infographic)

Moving can be strenuous exercise. When you're not prepared or fail to follow basic moving safety routines, injuries can occur.

Follow these moving safety tips to really take care of yourself on moving day. Hey, you want to still be standing after your move!

How to lift heavy objects

Back injuries are some of the most common moving injuries.

It's important to protect your back (and the rest of your body) on moving day, so make time to take the necessary precautions, no matter how frazzled you are.

1. Stretch it out

Before you lift even the smallest box, do some basic stretching exercises to prepare your body. All stretches should be held for at least 10 seconds.

• Biceps: Put your arms straight out in front of you. Then, put them behind your back as far as your natural flexibility will allow. If possible, clasp your hands. Hold the stretch, relax, then repeat a few times.
• Triceps: Hold one arm straight up in the air. Bend at the elbow, then use your other arm to pull the elbow toward your head. Hold, then release and do the other arm. Repeat on both sides.
• Calves: Stand in front of a wall. Put one foot in front of the other, with the front knee bent. Keeping the back leg totally straight, put your heel on the ground. Lean toward the wall with hands on the wall, and hold the stretch. Switch sides and repeat.
• Hamstrings: Sit down on the floor. With one leg extended to the side, bend the other leg toward you. Grabbing the ankle or foot of the extended leg, reach your hands as far forward toward the foot as you can. Alternate sides, repeat.
• Thighs: Holding onto a wall if you need to, stand with both feet together. Then bend the knee of one leg up toward your bottom and grab your ankle. Pull it up carefully as far as you can. Hold the stretch, alternate sides and repeat.
• Bonus stretch: if you have the time, do some yoga the morning of your move. This will help to strengthen your core and get you in the right frame of mind to tackle a potentially stressful and exhausting day.

2. Lift with your legs

Never rush lifting anything. Take your time to establish a perfect form to avoid injury. The No. 1 rule of lifting is to always lift with your legs, not your back. Minor injuries like sprains, strains and muscle soreness in the lower back may occur if you're not using the proper posture to lift heavy items.

There's also the potential for more severe back injuries like a herniated (also called “slipped") disc, a spinal injury caused by muscle overuse and inflexibility. While you likely won't suffer a severe injury by lifting a single heavy object, the risk may be higher the more you lift on moving day.

The proper way to lift with your legs

To lift an item correctly, bend your knees. Squat down to the load, hold it close and then straighten your legs to accomplish the lift. Never lift by bending forward!

Other no-no's to avoid: Do not lift anything heavy over shoulder level, and also refrain from twisting your body while holding or lifting anything heavy. Instead, use your feet to change direction.

When you put the item down, do it the same way, but backward. Be sure to bend at the knees. Keep your head and chest up high, core muscles clenched. Hold the item as close as you can to your body, and do not release the load until you know that it is secure.

3. Be aware of your entire body

When moving heavy objects, broken bones are not an uncommon injury. Watch your fingers, in particular, as it's easy to get your digits wedged in between walls, doors and other heavy objects. No one wants to end a day of moving with a trip to the ER!

4. Hydrate

Dehydrated muscles will cramp up more easily, leaving you at greater risk for muscle pulls and strains.

Aim to drink at least half your body weight in water in ounces every day (so, if you weigh 200 pounds, you need 100 ounces of water every day). Immediately take a break and rehydrate if you experience any of the warning signs of dehydration, like bad breath, decreased urination, fatigue and dry mouth.

Serious dehydration symptoms, which require immediate medical attention include dizziness, fainting, heart palpitations and confusion.

Moving safety tools

One of the best ways you can help lessen the strain on your body is to keep these moving tools on hand to make the job easier and safer:

• Gloves to help pad your fingers, avoid splinters and aid grip as you lift heavy or slippery objects
• Hand trucks or dollies to lessen the physical strain of lifting oversized objects
• Furniture sliders to help you move large pieces like sofas and armoires across a room, lessening the amount of time you have to use your physical strength to hold them
• Forearm forklift devices to help facilitate moving awkward-sized objects like mattresses
• Good sneakers that support your feet, as well as provide grip

Though these moving safety tools are an expense, don't underestimate how valuable they'll be. Not only will they help you avoid injury, they'll also make moving easier and faster.

General moving safety rules

Here are a few more tips to keep in mind that will help make your move safer:

• Avoid wearing long or loose clothing that might get stuck or twisted while you move
• Load and unload boxes in the early morning hours when everyone's energized — especially in summer when days get hotter by the hour
• Anticipate weather conditions. Be prepared with towels and mops when it's raining or snowing.
• Keep kids and pets safely out of harm's way

Protect yourself and others with these moving safety tips

Moving should be a positive experience, so keep it that way by being smart about your form, technique and safety measures. It's important to know your physical limits and take precautions to help your body make it safely through moving day. With just a little extra attention to safety, you can pull off the moving day without putting anyone at risk!