One task that you can be certain forms a large part of removalists’ daily work is lifting. Whether it is large items of furniture, appliances, or the many boxes that are likely to be packed with their client’s belongings, all of it needs to be lifted into the van at the current home and then lifted out of the truck and taken into the new house during removals.

As part of their employment, removalists are given training on several activities and safe lifting is one of them. That will apply to many occupations where lifting is a requirement of the role, such as warehouse operatives, construction workers, and refuse collectors, to name but three.

Given the research on the human body, particularly how to avoid muscular and back injuries, the advice on safe ways to lift hefty items is more or less universal. So, although the stretching and exercise tips to avoid injuries that follow are specifically for removalists, they should also be helpful for many other occupations and industries.

Learn What Causes Injuries

Prevention is better than cure in almost all scenarios, so we recommend avoiding situations where an injury is more likely. To this end, take some time to learn how common injuries to removalists occur, including pulled muscles, ligament tears, and back strain. By knowing how to avoid lifting in a way that makes these injuries more likely, you will undoubtedly reduce the risks.

Warming Up

You might not see the correlation between playing sports and working as a removalist, but many lessons can be learned. Athletes in all sports are better prepared and less prone to injury if they warm up before participating. For removalists, this can be as simple as doing a few gentle stretches before you start the heavy lifting.

Leg Exercises

If you wish to lift safely, much of the focus should be on your legs, which provide the power to raise your body as you lift rather than your back. For this reason, we highly recommend focussing on equipmentless exercises and stretching for your leg muscles, such as those that follow.

• Squats: Stand with each foot in line with your respective shoulders. With both arms straight out in front, bend your knees and squat down whilst pushing your hips backwards until both thighs are perpendicular to the floor. Stand up again and repeat ten times.
• Lunges: Standing upright, move your body forward by stretching your right leg. As you reach the furthest point, lower your body so that your leg is bent at the knee with your thigh parallel to the floor and your calf perpendicular. Return to the start position and then move forward with your left leg. Repeat ten times for each leg.
• Leg Swings: Standing straight, swing your left leg forward and backward in one movement. Repeat ten times, and then do the same for your right leg. For balance, use a wall or door to lean on.

Back Exercises

Although you should avoid using your back as leverage when you lift, carrying out some back-stretching exercises will benefit you before your shift starts.

• Rotational Stretching: Rotational stretching involves lying on the floor with your knees bent and feet flat on the floor. Roll gently to the left so your right knee moves through a 45-degree angle, and hold there for 15 seconds. Move to the original position and then roll to the right. Repeat each side ten times.
• Cat Stretch: Kneel on your hands and knees. Next, arch your back slowly and pull your stomach upwards. Slowly move back to the starting position and bring your head forward. Repeat this 20 times.