Pure Physio Blog

Moving house or office? – Your guide to smarter lifting

Published on
07 May 2021

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What ever kind of move you’re doing, being moving house, moving office or packing the car, let’s face its, its hard work! The physical nature of lifting, pushing and putting your body in many awkward angles places much strain on all parts of the body, if done with poor form and an inadequate lifting technique it can lead to increasing your chance of injury.

Over the last few weekends I have been filling my time by packing boxes upon boxes. Im getting ready to move out to another apartment, yes very exciting and I can’t wait for the new place. However packing is not my strong point – I can only binge watch so much Marie Kondo on how to organise my house before the doming boxes get the better of me.

The latest report from the Australian Bureau of statistic stated that of the 563,6000 people who had a work related injury or illness in 2018-2019, the most common cause was lifting, pushing, pulling or bending (24.2%) abs.gov.au.
This leads me to informing you on the 6 steps you need to consider prior to embarking on your next big move. The best way to remember is through the S.M.A.R.T technique.
  • Consider the size, shape and weight of the object- also consider the size of yourself be realistic, and get help if needed
  • Assess where you’re going with the object – is there a clear space ahead and even ground to walk on.
  • Move close as possible to the load you are about to lift, keep the object as close as you can to your body the whole duration on the lift.
3- ALWAYS BEND FROM THE KNEES-  (Not the back)
  • Maintain an even base of support. Bend down into a semi-squat position by bending at the knee joint, weight is into the heels. The bend should not come from the back at any point, you need to maintain a straight back the whole lift. This will ensure you are placing less demand on the spine and muscles running down the side of the spine.

Here is an example of incorrect lifting technique:


  • Keeping your back straight and weight distributed evenly throughout the legs, push through the ground from the heels, come to standing  as you straighten the legs. Keep your head up and the object close to the body.
  • Avoid unnecessary twisting, bending and reaching outside the body.
  • Make sure any change of direction you do with the whole body not the back. Avoid sudden and jerking movements.
Here is an example of SMART lifting:
To place the load down to the ground ensure there is a clear and even surface below. Bend the knees, keep the back straight and look forward. AND There you have it, the best way to avoid injury and you will have the house packed and moved in no time!

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