Pro tips from an OT and parent of kids in the needing-help-with-a move-years
The fall college move-in season brings big emotions and even bigger boxes. Whether you’re helping your student settle into a dorm or hauling furniture into a walk-up apartment, it’s easy to overdo it and end up with a strained back, sore shoulders, painful elbows or aching joints.
As an occupational therapist specializing in upper body rehab and injury prevention, I see many clients each fall who overexerted themselves during college move-ins. The good news: most of these injuries are preventable with a little planning, some smart body mechanics, and a dose of patience.
Knowing that the next four years of your life may involve eight move ins and move outs, make sure to engage in regular fitness activities. Aerobic, flexibility and strengthening exercise participation will prepare you for the lifting and carrying tasks coming your way.
Follow the tips below to help you lift, carry, and move safely so you can focus on what really matters: celebrating your student’s new beginning.
Before You Lift: Plan, Prioritize, and Prepare
Pack Smart:
- Use medium or small boxes—especially for heavy items like books. Boxes that have built in handles, such as banker’s boxes can be helpful to tote.
- Avoid overfilling bins; it’s better to take two light trips than one painful one.
- Make sure boxes are clearly labeled and easy to grip.
- Lightweight duffle bags made out of heavy rip-stop polyester are useful to tote bedding and the kids love them for bringing laundry home!
Use the Right Equipment:
- Consider bringing a folding hand truck, dolly, or rolling cart. These items are relatively inexpensive and worth the cost if you will be performing multiple move ins and outs.
- Keep furniture sliders or moving straps on hand for maneuvering awkward items.
- Gloves with good grip can reduce wrist strain and protect hands.
Dress for the Job:
- Wear closed-toe shoes with good tread and ankle support.
- Choose breathable, flexible clothing that allows full range of motion.
- Layers of clothing are beneficial when you start working up a sweat.
Lifting Tips: Protect Your Back and Joints
Position Yourself and the Object First:
- Stand close to the object with your feet shoulder-width apart.
- Tighten your core muscles before lifting.
- Keep your back straight and your chest up.
- Slide the item to be lifted as close to your body as possible. Keeping items close to your body’s center of gravity optimizes muscular efficiency.
Lift With Your Legs, Not Your Back:
- Bend your knees and hips—not your waist.
- A squat position or kneeling lunge position is a way to keep your back straight when picking something up from floor level.
- As you rise, push through your heels and keep the load close to your body.
- Avoid jerky movements or quick twists.
Carry Strategically:
- Keep items at waist height, not above your shoulders or below your knees.
- Carry one box at a time to maintain balance.
- Use both arms evenly to avoid one-sided strain.
Take Breaks Often:
- Moving is a marathon, not a sprint. Take 5-minute stretch or hydration breaks every 30–45 minutes.
- Stretch your shoulders, lower back, and forearms between loads.
- Stairs, Hallways, and Tight Spaces: Stay Safe
Don’t rush on stairs—carry lighter loads, use railings, and go slow. - Team lift larger furniture items—coordinate communication and lift together.
- When navigating corners or narrow doors, keep one hand on the object and the other free for stability.
Know Your Limits
It’s okay to say “this is too heavy” or “I need help.”
Many move-in injuries happen because people ignore early warning signs like muscle tightness, numbness, or fatigue. Respect your body’s limits and avoid pushing through pain.
For parents with preexisting conditions—like arthritis, tendinitis, or lymphedema—consult your occupational therapist beforehand. We can recommend exercises, supports, lifting strategies, or even movement modifications to help protect vulnerable areas.
Post-Move Recovery Tips
- Apply ice or heat to sore muscles as needed.
- Stretch your neck, shoulders, back, and legs later in the day.
- Stay hydrated and consider doing gentle movement the next morning to restore flexibility.
If you notice lingering pain or numbness in your back, shoulders, or hands, reach out to a healthcare provider early—don’t wait until the discomfort becomes an injury. OT intervention at the onset of problems often leads to quicker recovery.
Final Thoughts
Helping your child move into college is a meaningful milestone—but it shouldn’t come at the cost of your health. With proper lifting techniques, equipment, and pacing, you can make the process smoother, safer, and more enjoyable for everyone involved.
If you’re recovering from an injury, managing chronic pain, or want personalized movement strategies, Katherine Jackson Occupational Therapy, PLLC is here to help. We specialize in orthopedic and upper extremity rehab, injury prevention, and tailored solutions to keep you active and pain-free.
Boxed Up and Injury-Free: Wishing You a Safer Move
Flourish Recovery & Wellness 