Moving day in Quebec : our best tips for an injury-free day! 💪

The countdown has begun ! 🗓️

Moving day in Quebec is approaching, and you’re ready to move on to the next stage of your life.

But wait, don’t let lower back pain or injuries ruin this exciting time!

Moving can be a demanding task for your body, but don’t worry, we’re here to help. ☝️

In this article, we’ve collected our top 5 tips for an injury-free move.

Whether you’re a packing pro or new to packing, these tips will keep your energy up and your body protected through the process.

So get ready to move with confidence and without pain!

Let us guide you to a safe and hassle-free move. 😉

Tip # 1️⃣: Adopt the right techniques for moving

It is crucial to be aware of the risks associated with not adopting the right techniques when moving.

But how to put the odds on our side and avoid all kinds of injuries during the move? 🤔

First, avoiding lumbar flexion and lumbar torsion is key to preventing injury.

When you lift a load, it is essential to bend your knees and keep your back straight.

To better help you understand the principle, the spine is made up of three sections:

• the cervical spine,
• the thoracic spine,
• and finally the lumbar spine, designed to support the weight.

It is crucial to avoid flexion and rotation movements which make the lumbar spine very vulnerable to injuries and accidents. 🙌

Avoid leaning while bending and turning, as it is in these situations that injuries occur most frequently.

Proper lifting and movement techniques are key to maintaining spinal health and avoiding potential serious injuries.

The risks of not adopting the right moving techniques

Not adopting the right techniques when moving involves several significant health risks.

💥 First of all, lumbar flexion and lumbar torsion can lead to problems such as herniated disc, where the intervertebral disc can move out of its normal position and put pressure on the surrounding nerves.

This can cause severe pain and loss of sensation in the limbs.

💥 Additionally, poor posture when lifting heavy loads can lead to lower back sprains, where ligaments in the spine are stretched or torn.

These sprains can cause sharp pain and limitation of movement.

💥 Finally, repeatedly adopting poor moving techniques can lead to chronic low back pain, persistent and chronic pain in the lumbar region.

It is therefore essential to take these risks seriously and to adopt the good techniques mentioned above to prevent these potentially serious health problems.

Tip #2️⃣: Carry the load close to your center of gravity when moving

When lifting a load, it is important to keep it close to your body.

By keeping the load close to you, you reduce the risk of creating an imbalance and putting excessive pressure on your spine.

By keeping the load close to you, you also increase your body’s stability during movement, which helps prevent accidental falls or slips.

So be sure to keep the load a comfortable distance from your body and maintain full control over it throughout the move. 💪

How high should moving boxes be lifted?

Again, in order to maintain better stability, the recommended height for lifting loads is that of the hips.

Especially since it is considered to be an optimal lifting zone, which means that the pressure exerted on your spine and joints is reduced.

Tip #3️⃣: Use the forward lunge technique when moving

When it comes to lifting backpacks, purses or tool chests, avoiding lumbar flexion is essential.

What is the best technique to use?

The best technique for doing this is to perform a lunge.

By bending one leg at a 90 degree angle, you can lean on the knee and lift the object by exerting force with your hand, without creating stress in the lumbar region. ✋

This method makes it possible to effectively distribute the load on the legs, thus avoiding excessive strain on the lower back.

Adopting this posture promotes better stability and reduces the risk of injury when lifting these objects.

Tip #4️⃣: Use moving straps and remember to take measurements

The use of straps during the move helps spare the back, as it reduces stress on the lumbar level.

By using straps, the heavy load is distributed across the upper body, making it easier to move.

Why is it important to take action?

It is crucial to take accurate measurements before starting the move.

Indeed, many people injure themselves while trying to carry objects to the 2nd or 3rd floors, but these do not even pass through the doors. 🏢

So be sure to measure objects and passages to avoid these kinds of problems and potential accidents.

By using straps and taking preventative measures, you can protect your back and minimize the risk of injury while moving.

Tip #5️⃣: Push loads rather than pull them

When moving, the risk of injury is higher when pulling objects.

It is therefore recommended to give priority to pushing. ☝️

Placing the load at waist level and pushing it rather than pulling it provides better strength and stability.

Why do we have better stability when pushing?

By pushing the load, the stronger muscles of the body, such as the legs and glutes, are used, which reduces the strain on the back.

Without forgetting that by maintaining the load vis-à-vis the waist, we minimize the lever arm and we keep a better balance, thus reducing the risk of imbalance and falling.

It is therefore really advisable to favor the pushing method when moving in order to reduce the risk of injury. 🙂

At Chiropratique du Portage Clinic

Here we know that moving day in Quebec is an important step in your life.

With that being said, it will be our great pleasure to ensure that this step goes as smoothly as possible and without pain.

How are we going to contribute?

By giving you our best advice for planning a safe move. ✨

Moreover, you can even watch the video that we created on the subject.

In this way, if you are more visual, you will be able to see the right postures to adopt. 🎥

Finally, if you have any questions or difficulties, do not hesitate to contact us.

Dr. Patrick Gaudreau, chiropraticien

Dr. Émilie Gaudreau, chiropraticienne