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Not many people realize how moving can strain your body until they are halfway through and notice their back and shoulders hurt. Sometimes, you may feel muscle soreness 12 to 24 hours after this intense physical activity. Others may experience it 48 to 72 hours after moving.
Although your body didn’t perform an actual workout, the physical effort involved in carrying boxes and heavy belongings makes you feel like you’ve been exercising all day. Fortunately, you can try a few techniques to prepare your body ahead of moving day. And always check with your doctor before trying physically taxing exercises.
- Strengthen your core and back exercises
When you carry heavy things, your core, the area between the diaphragm and the pelvic floor, and your back take a lot of strain and pressure. This part of the body is where many crucial organs are located, and core muscles are interconnected to the back, spine, and pelvic floor. Indeed, these are crucial muscles that require regular toning to withstand the pressure of carrying heavy weights.
You may start to notice positive outcomes when you exercise this area at least one month to moving day. Pilates and yoga exercises target your back and core muscles and tone them just in time. The last thing you want is to tear a back muscle when lifting a packed box from one place to the other. Unless you have contracted a moving company like North American Van Lines to oversee a physically strenuous move, strengthening these muscles would be ideal.
- Focus on the neck and shoulders
The muscles in the neck and shoulders are responsible for repetitive upper body movements. They are also crucial when lifting objects of different weights. The shoulder and neck muscles must be taut when items are heavier to accommodate the extra weight. Otherwise, the load could cause micro-tears within the muscles. They are also the most affected body parts when Delayed Onset Muscle Soreness (DOMS) sets in. Once again, it is advisable to avoid excessive weights when these muscles have not been engaged for a long while.
Lateral movements of the arms require shoulder strength, which you will be glad to have on a moving day. Research has shown that fit individuals have varying degrees of shoulder strength. However, the risk of a muscle tear is incredibly higher when the person has not been involved in any physical activity for six months or more. Therefore, experts say several weeks to moving day, increased swimming or training with dumbbells may be useful. These exercises prep your neck and shoulder muscles for the task ahead.
- Engage in activities to strengthen legs and glute muscles
Did you know that your legs produce the needed power to lift heavy items? The glute muscles are in the buttocks and connected to the hip bones and thighs. Their connection makes it easy to understand how these special muscles contribute to lifting heavy items. Your legs are also home to crucial joints in the lower extremities. This makes it important to learn how to lift without straining any muscle. One way is to practice lifting objects from the ground up by pumping power into your legs. This requires squatting and rising with the item. It is advisable to take precautions to avoid causing injury to your lower back.
It is worth noting that moving day can take a toll on even the fittest individual. To avoid this, it would be best to prepare your body for the task ahead. Better yet, hire professionals to do the heavy lifting!
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