By Chef André Vaillant — 25 years in safety & wellness, 2,100+ movers trained
Important: This article provides general wellness tips based on established guidelines for physical activity. It is not medical advice. If you have health conditions, injuries, or concerns, please consult a healthcare professional before your move. Listen to your body and stop any activity that causes pain.
Peak performance activated!
After 18 years as a fire chief and another 7 as a wellness consultant for the moving industry, I've seen it all. Strong people getting injured on day one. Weekend warriors throwing out their backs. And yes—professional movers who should know better making mistakes that cost them weeks of recovery.
Here's the truth: moving day is one of the most physically demanding days most people will ever experience. You'll lift more, carry more, and bend more in a single day than you might in an entire month of regular life.
But here's the good news: with the right preparation, your body can handle it better. And I'm going to share some guidelines that may help.
Proper technique, protected career!
Why Moving Day Is Harder Than You Think
The Physical Demands
During a typical residential move, you might:
- Lift 50-100+ items of varying weights
- Walk 2-5 kilometers back and forth
- Climb stairs dozens of times
- Bend and squat hundreds of times
- Work for 6-10 hours with minimal breaks
That's not a normal day. That's closer to an athletic event.
Common Moving-Related Injuries
Based on my experience training movers, these are frequent issues I've observed:
| Injury | Common Cause | General Prevention |
|---|---|---|
| Lower back strain | Bending at waist to lift | Lifting with legs, core engagement |
| Shoulder strain | Overhead lifting fatigue | Team lifts, proper positioning |
| Knee discomfort | Repetitive bending | Alternating legs, regular breaks |
| Dehydration symptoms | Inadequate fluid intake | Regular hydration breaks |
| Hand/finger injuries | Grip fatigue | Appropriate gloves, rest periods |
Many of these issues can be reduced with proper preparation and technique.
The Week Before: Building Your Foundation
Hydration Preparation
According to the American College of Sports Medicine (ACSM), proper hydration before physical activity can help maintain performance and reduce heat-related risks. General guidelines suggest:
General approach:
- Several days before: Gradually increase water intake (individual needs vary; a common guideline is around 2-2.5 liters daily for adults)
- Day before: Stay well-hydrated, limit alcohol (which can contribute to dehydration)
- Moving day: Drink regularly throughout the day
Note: The ACSM recommends approximately 500ml of fluid about 2 hours before exercise. During activity, the National Athletic Trainers' Association suggests drinking to replace sweat losses while avoiding overdrinking.
Hydration tip: Urine color can be a general indicator—pale yellow typically suggests adequate hydration, though this isn't a perfect measure.
Light Movement and Stretching
The week before your move isn't the time to start an intense new exercise program. Instead, consider gentle movement to keep your body limber:
Sample daily routine (10 minutes):
- Hip circles — 10 each direction
- Cat-cow stretches — 10 repetitions
- Bodyweight squats — 10-15 repetitions (practice your lifting form)
- Shoulder rolls — 10 forward, 10 backward
- Gentle walking — 15-20 minutes
This may help maintain flexibility without creating pre-move fatigue.
Rest and Recovery
Quality sleep supports physical performance and recovery. In the days before your move:
- Aim for 7-8 hours of sleep when possible
- Limit screen time before bed
- Keep your room cool (18-20°C is often recommended)
- Eat a light dinner the night before
A well-rested body generally performs better and recovers faster.
The Morning Of: Your Pre-Activity Routine
Wake Up Right
2-3 hours before physical activity begins:
- Hydrate — have a glass or two of water after waking
- Light dynamic stretching — 10 minutes (routine below)
- Proper breakfast — focus on carbohydrates and protein
- Mental preparation — review your plan, stay calm
A Sample Morning Stretch Routine
These gentle movements may help prepare your body for activity:
1. Neck Rolls (1 minute)
- Slow, controlled circles
- 5 times each direction
- Help release tension
2. Arm Circles (1 minute)
- Small to large circles
- 10 forward, 10 backward
- Warms up shoulders and upper back
3. Hip Movements (2 minutes)
- Wide stance, shift weight side to side
- 10 each direction
- Prepares hips for squatting
4. Leg Swings (2 minutes)
- Hold wall for balance
- 10 forward/back swings each leg
- 10 side-to-side swings each leg
- Activates hip flexors and hamstrings
5. Squat Practice (2 minutes)
- 10 slow bodyweight squats
- Focus on form: chest up, weight in heels
- This mimics your lifting motion
6. Gentle Spinal Twists (2 minutes)
- Seated or standing
- Gentle rotation each direction
- Hold 15 seconds each side
Stop any stretch that causes pain.
Breakfast Suggestions
Foods that may provide sustained energy:
- Complex carbohydrates: Oatmeal, whole grain toast, fruit
- Protein: Eggs, Greek yogurt, nut butter
- Healthy fats: Avocado, nuts
- Fluids: Water, herbal tea
Foods you might want to limit:
- Heavy, greasy foods (may slow digestion)
- Excessive caffeine (can contribute to dehydration)
- High-sugar foods (may lead to energy fluctuations)
- Very large portions (may cause discomfort during activity)
During the Move: Protecting Your Body
General Lifting Guidelines
These techniques are widely recommended by occupational health organizations:
1. Lift with Your Legs, Not Your Back
- Bend at the knees, not the waist
- Keep the object close to your body
- Push up through your legs
- Avoid twisting while lifting
2. Engage Your Core
- Tighten your abdominal muscles before lifting
- Exhale as you lift (avoid holding your breath)
- This helps stabilize your spine
3. Use Team Lifts for Heavy Items
- Get help for items over 20-25kg
- Communicate clearly: "Ready? Lift on three."
- Move together, at the same pace
4. Respect Your Limits
- Fatigue increases injury risk
- Take breaks before you feel exhausted
- There's no benefit to pushing through pain
Staying Hydrated
According to sports medicine guidelines, you shouldn't wait until you're thirsty to drink—thirst can be a delayed signal.
General hydration approach:
- Drink water at regular intervals throughout the day
- In hot weather, consider beverages with electrolytes for extended activity
- Watch for signs of dehydration: dark urine, headache, unusual fatigue, muscle cramping
Important: Overhydration can also be problematic. Drink to replace losses, but don't force excessive fluid intake.
Take Regular Breaks
Every 45-60 minutes:
- 5-minute seated break
- Drink water
- Quick stretch: shoulders, back, legs
Every 2-3 hours:
- 15-20 minute proper break
- Have a snack
- Change tasks if possible
Snack Suggestions
Keep these accessible throughout the day:
- Bananas — contain potassium
- Trail mix — provides sustained energy
- Cheese and crackers — protein and carbohydrates
- Fresh fruit — hydration and natural sugars
Special Considerations
If You Have Back Issues
Please consult your healthcare provider before moving day. General suggestions:
- Focus on lighter tasks: directing, organizing, unpacking
- Delegate heavy lifting to others
- Consider hiring professional movers for physical work
- Take more frequent breaks
- Use ice or heat as previously recommended by your healthcare provider
If You're Over 50
Recovery time naturally increases with age. Consider:
- Allowing extra warm-up time
- Taking breaks more frequently
- Staying well-hydrated
- Avoiding heavy solo lifts
- Listening to your body's signals immediately
Hot Weather Considerations
Summer moves require extra caution:
- Start early in the day when possible
- Increase fluid intake
- Take shade breaks regularly
- Wear light, breathable clothing
- Know the warning signs of heat exhaustion: dizziness, nausea, confusion, excessive sweating or lack of sweating
- Stop activity and seek medical attention if you experience these symptoms
Cold Weather Considerations
Winter moves have different challenges:
- Allow extra warm-up time (muscles are tighter in cold)
- Watch for ice on walkways and stairs
- Layer clothing (remove layers as you warm up)
- Stay hydrated even in cold weather
After the Move: Recovery
The First Few Hours
- Keep moving lightly — gentle walking helps circulation
- Light stretching — especially back, legs, shoulders
- Continue hydrating — replace fluids lost during activity
That Evening
- Warm bath or shower — may help relax muscles
- Gentle stretching — 10-15 minutes
- Balanced dinner — include protein for recovery
- Get to bed early — sleep supports recovery
The Following Days
Some muscle soreness after a physically demanding day is common. However, there's a difference between normal soreness and potential injury:
Typical post-activity soreness:
- General muscle tiredness
- Mild stiffness that improves with movement
- Gradually decreases over 2-4 days
Warning signs (consult a healthcare provider):
- Sharp or shooting pain
- Numbness or tingling
- Pain that worsens over time
- Significant swelling or bruising
- Pain that doesn't improve with rest
Why Consider Professional Movers
At Pro Action Transport, our team is trained in proper techniques:
- Pre-shift preparation routines
- Proper lifting technique
- Regular breaks built into every job
- Team lift protocols for heavy items
- Equipment use (dollies, straps, lifts) to reduce physical strain
When you hire professionals, you're getting trained individuals who do this work regularly. Let us handle the physical demands while you focus on the transition to your new home.
My colleagues Rusty and Le Grand Peate will tell you: the best move is one where nobody gets hurt. That includes you.
Quick Reference Checklist
Week Before:
- ☐ Gradually increase water intake
- ☐ Start daily gentle stretching
- ☐ Prioritize good sleep
- ☐ Avoid starting intense new exercise programs
Day Before:
- ☐ Stay well-hydrated, limit alcohol
- ☐ Light dinner, early bedtime
- ☐ Prepare comfortable clothing and supportive shoes
Morning Of:
- ☐ Drink water upon waking
- ☐ Gentle warm-up routine
- ☐ Balanced breakfast
- ☐ Wear comfortable, supportive shoes
During Move:
- ☐ Drink water regularly
- ☐ Take breaks every 45-60 minutes
- ☐ Lift with legs, not back
- ☐ Get help with heavy items
- ☐ Stop if you feel pain
After Move:
- ☐ Continue hydrating
- ☐ Gentle stretching
- ☐ Rest and recover
- ☐ Seek medical attention if you experience concerning symptoms
Ready for a Safer Moving Experience?
Your body is capable of handling physical challenges—especially when you prepare properly. These guidelines may help you get through moving day more comfortably.
And remember: there's no shame in letting professionals handle the heavy work. At Pro Action Transport, we're trained for this. Let us protect your belongings while you protect your health.
Peak performance activated, my friend!
Call us: 514-266-1239
Chef André Vaillant — Rusty's Chronicle
25 years safety & wellness experience
This article is for informational purposes only and does not constitute medical advice.