When Moving Hurts | How to Save Your Body From the Strain and Stress

Planning to move? It’s important to protect your body and mind from injury during the process. Sprains and strains, mashed fingers and toes, anxiety and stress all can stall your move. Take a few tips from T-N-T Moving Systems to make moving to a new home or office a healthy and happy event.

Take inventory of how many heavy objects are part of your move. Couches, bookcases, boxes of books, mattresses, tables, desks, large televisions, outdoor grills – the number of cumbersome things can add up. Each heavy item represents an opportunity for injury. Lifting something weighing more than 50 pounds increases the risk of injury to your muscles, discs, and vertebrae, according to the Occupations Safety and Health Administration (OSHA).

Before beginning any heavy lifting, loosen up by stretching. Dynamic stretching gradually increases reach and movement speed. Slow, controlled stretches recommended for weight lifters will help you become more limber. Repeat each of these stretches 5-10 times and remember it is okay to use an object like a wall or chair for stability.

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Joint Rotations – From a standing position, flex, extend, and rotate each of your joints: fingers, wrists, elbows, shoulders, neck, torso, hips, knees, ankles, feet, and toes.


Lateral Flexion – Lower your left ear toward your left shoulder and then your right ear to your right shoulder.

Shoulder Rolls – Raise one shoulder towards ear, roll it backwards, down, forward, and then up again to the ear in a smooth action

Windmills – Swing your arms in large circles forwards and backwards


Side Bends – Slowly stretch your torso upwards and then to one side. Hold the stretch for several breaths. Return to center. Repeat on the other side.

Twists – With your arms out to your sides, twist your torso and hips to the left, hold, and then to the right.

Leg Swings – Swing one leg forward and backward in a slow motion. Stop and reach down to touch your toes. Return to standing and swing the other leg forward and backward. Stop and touch your toes.


Knee Lifts and Squats – With your back against a wall, bring one knee up toward your chest. Clasp the knee with both hands and hold. Return to a standing position. Lower yourself into a squatting position with a hand on the wall if needed. Return to a standing position with your back against the wall. Raise the other knee toward your chest, clasp it with both hands and hold. Return to center and squat.

Ankle Bounce – While standing, move your weight to the ball of your foot, and reach upwards. Gently bounce in this position still maintaining contact with the floor. Stop bouncing, rock your weight back to your heel, and then forward again to the ball of your foot. Repeat.

Check out these video resources for additional stretching routines:


Warmed up and ready to move, remember the simple rule to lift with your legs and not with your back. Avoid jerky movements. And don’t try to carry things on your own! Working together will help you work stronger for longer.

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After a move has been completed, watch out for fatigue. Repeated or long-duration lifting can lead to overexertion injuries. Even things that aren’t that heavy can become unexpectedly burdensome. Take breaks and remember to hydrate and refuel! Dehydration can exacerbate muscle damage, and sweating can deplete important minerals. While a pizza and beer may be calling, snack healthy. There are quick and easy foods that are great for putting vitamins and minerals back into your body.

  • Almonds or Cashews
  • Bananas or Apples with Peanut Butter
  • Yogurt or Cottage Cheese
  • Turkey Slices and Cheese
  • Hummus and Carrots


But the best way to prevent injury during a move is to get someone else to do it for you.

T-N-T Moving Systems takes care of residential and commercial moving, provides labor only or labor and a truck, and handles packing and unpacking. A Better Business Bureau member with an A+ rating and nearly 20 years in the Charlotte community, T-N-T is bonded, licensed, and insured.

“We know moving can be an extremely stressful thing even when it goes well,” said Tom Tulowiecki, T-N-T Moving Systems’ co-founder. “We’ve made it our business to not only move things from Point A to Point B but to take care of the people who hire us.”

Customers say that T-N-T’s attention to customer service sets the company apart.

  • “TNT Moving Systems helped us with our move this week. The 5 men that they sent out were very courteous, well organized and hard workers. They were there for 11 hours and did not slow down at all. We still had some things left to get out of the house the next day before closing so the supervisor suggested that I call the office and ask for 2 men the next morning to finish before our closing. They sent 2 of the same men out and they went above and beyond to see that we got everything finished in time for the closing.” – Karen E.
  • “These guys are the best. I was pregnant when we moved and the guys treated me like a queen. I wanted to help and they would not let me lift a finger.” – Liz B.
  • “T-N-T movers were AMAZING!!! Every time I called on my folks to see how the move was going they were raving about the movers. Finally they told me to stop calling and worrying. I would and have recommended this company to anyone that needs a mover. Whether it is moving all of your prized possessions or just a piano, these guys can handle it with a smile!” – Matthew Z


Whether your next move is next month or next year, T-N-T Moving Systems will be “Your Dynamite Movers.” Get a quote at tntmovingsystems.com or by calling 704.523.1455.