# How to Lift Boxes to Avoid Injury [![Profile picture for user blee@arcb.com](/sites/www/files/styles/thumbnail/public/pictures/2020-03/Brittney2.png.webp?itok=bTCtAccV)](/author/brittney-lee) By: [Brittney Lee](/author/brittney-lee "View user profile.") Nov 26, 2025 In: [Planning Your Move](/articles/category/planning-your-move) - [ facebook ](https://www.facebook.com/sharer/sharer.php?u=http%3A%2F%2Fd8prod.upack.com%2Farticles%2Fhow-to-lift-boxes-to-avoid-injury) - [ linkedin ](https://www.linkedin.com/shareArticle?mini=true&url=http%3A%2F%2Fd8prod.upack.com%2Farticles%2Fhow-to-lift-boxes-to-avoid-injury&title=How%20to%20Lift%20Boxes%20to%20Avoid%20Injury) - [ twitter ](https://twitter.com/intent/tweet?text=How%20to%20Lift%20Boxes%20to%20Avoid%20Injury&url=http%3A%2F%2Fd8prod.upack.com%2Farticles%2Fhow-to-lift-boxes-to-avoid-injury) - [ pinterest ](https://pinterest.com/pin/create/link/?url=http%3A%2F%2Fd8prod.upack.com%2Farticles%2Fhow-to-lift-boxes-to-avoid-injury&media=&description=How%20to%20Lift%20Boxes%20to%20Avoid%20Injury) - [ email ](mailto:?subject=How%20to%20Lift%20Boxes%20to%20Avoid%20Injury&body=http%3A%2F%2Fd8prod.upack.com%2Farticles%2Fhow-to-lift-boxes-to-avoid-injury) encoding="utf-8" ?## Lifting boxes while sparing your back Moving day can be physically demanding. And, if you’re not accustomed to moving heavy boxes, improper lifting might lead to back pain. Let’s review safe box lifting techniques to help you avoid injury while [loading your belongings](http://d8prod.upack.com/moving-resources/loading-tips). ![Person safely lifting a moving box.](data:image/svg+xml;charset=utf-8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201%201'%2F%3E) ## Practice safe box lifting techniques According to the [National Institutes of Health](https://ors.od.nih.gov/sr/dohs/HealthAndWellness/Ergonomics/Pages/spine.aspx), maintaining a neutral posture while lifting is crucial for reducing the risk of back injury. That means bending at your knees, not your waist, and keeping your back in a natural position. It helps to gently stretch to warm up your body before moving heavy loads. Avoid twisting — turn your body with your feet. Lift slowly and smoothly, avoiding jerking motions. Engage your abdominal muscles while lifting to support the spine and hold heavy boxes close to your body to maintain your center of gravity. Communicate with helpers to lift and lower heavier loads simultaneously. ### Gather the proper gear and clear a path Ease the strain on your back by [having the right moving gear on hand](http://d8prod.upack.com/articles/essential-tools-and-gear-moving-day), like as dollies and furniture straps, and helpers for oversized items. You’ll also want work gloves to help with gripping boxes and closed-toe shoes to prevent foot injuries. Make sure your walking path is clear of obstacles, open any doors and be mindful of stairs or sharp turns. ### Prepare the boxes Reinforce all box seams with two layers of packing tape, if you haven’t already — you don’t want the contents to fall out of the bottom and smash your feet! Check the box before picking it up by gently lifting a corner to check its weight. If it’s too heavy, consider getting a helper or using a dolly to move it. Still packing? Use [sturdy moving boxes](http://d8prod.upack.com/articles/moving-box-comparison-choosing-the-right-boxes-for-your-move) and avoid loading more than 40 pounds for best results. Follow these [packing tips](http://d8prod.upack.com/moving-resources/packing-tips) to keep things safe. ### Steps for picking up a box 1. Stand close to the box with your feet firmly planted on the ground, hip-width apart. 2. Kneel on one knee or squat. 3. Use both hands to grip the base of the box and lift it to waist height. Avoid carrying anything above your shoulders or head. 4. Stand up slowly using your legs, keeping your back and shoulders straight. Avoid twisting or bending at the waist. 5. Take small, slow steps while carrying and turn with your feet, not your torso. 6. Set the box down like you picked it up (keeping your back straight and kneeling or squatting). 7. Gently place the box on the ground and stand up slowly. Check out this video for a demonstration: [![](http://d8prod.upack.com/sites/www/files/styles/upack_video/public/2020-01/lift%20heavy%20boxes.jpg.webp?itok=zScKCan_)![](/themes/custom/upack/icons/play_button.png)](#2cvan1kzvlu) ## Moving with U-Pack®? It’s easy to add moving labor Need help with loading or unloading heavy household goods? It’s easy to add labor to your U-Pack reservation. Simply call us at [*844-362-5303*](tel:844-362-5303)[*844-594-3077*](tel:844-594-3077), and we'll be happy to provide a quote and refer you to local moving crews. Still planning the move? Don’t miss out on your free U-Pack quote. Call or request one online today and ask about [adding moving labor](http://d8prod.upack.com/moving-resources/moving-labor)! Categories [Auto Shipping](/articles/category/auto-shipping) [College](/articles/category/college) [Comparisons](/articles/category/comparisons) [Home DIY](/articles/category/home-diy) [Job](/articles/category/job) [Long Distance](/articles/category/long-distance) [Military](/articles/category/military) [Moving Cost](/articles/category/moving-cost) [News](/articles/category/news) [Packing and Loading](/articles/category/packing-and-loading) [Places](/articles/category/places) [Planning Your Move](/articles/category/planning-your-move) [Senior](/articles/category/senior) Hide Comments Show Comments [View the discussion thread.](http://upack.disqus.com/) More articles you might like... [![Woman looking through items at a moving sale.](data:image/svg+xml;charset=utf-8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%20133%20100'%2F%3E) ### How to Have a Moving Sale A moving sale is a great way to make some extra money and save on moving expenses. Learn how to have a successful sale and save even more with U-Pack. ](/articles/how-to-have-a-moving-sale) [![A man rests against a train window after saying goodbye to family and friends.](data:image/svg+xml;charset=utf-8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%20133%20100'%2F%3E) ### Saying Goodbye Quotes Saying goodbye can be the hardest part of moving away. Take comfort in these goodbye quotes when you struggle to put your feelings into words. ](/articles/saying-goodbye-quotes) [![Family laughing in the car playing a road trip game.](data:image/svg+xml;charset=utf-8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%20133%20100'%2F%3E) ### 26 Road Trip Games for Kids and Adults Want to stop boredom in its tracks on your next road trip? Check out 26 fun road trip games to keep your family happy in the car. ](/articles/26-road-trip-games-for-kids-and-adults) ## Looking for more articles? [View more articles](http://d8prod.upack.com/articles/category/planning-your-move) [View more articles](http://d8prod.upack.com/articles/category/planning-your-move)