Moving to a new home is often a mix of excitement and stress. But one unwelcome side effect that many people experience is back pain. Whether it’s from lifting heavy boxes, awkwardly maneuvering furniture, or simply the repetitive bending and twisting involved in packing, moving can put a significant strain on your spine and surrounding muscles.
In this post, we’ll explore how moving can trigger back pain, and more importantly, what evidence-based treatments can help—specifically chiropractic care, acupuncture, and massage therapy.
Why Does Moving Trigger Back Pain?
Back pain during or after a move can be caused by:
- Poor lifting technique (e.g., bending at the waist instead of the knees)
- Sudden or repetitive strain on the muscles and ligaments
- Prolonged standing or bending during packing/unpacking
- Improper footwear or lack of supportive equipment
Even people in good physical shape can experience back pain from moving, especially if they’re not used to physical labor or if the move takes place over several days.
Evidence-Based Treatment Options
While rest and over-the-counter pain medications are common first steps, several non-pharmacological therapies have been shown to be effective for managing back pain. Here’s what the research says about chiropractic care, acupuncture, and massage therapy.
1. Chiropractic Care
What It Is: Chiropractic treatment primarily involves spinal manipulation and manual adjustments intended to restore mobility, reduce inflammation, and improve function.
The Evidence:
A 2017 review in JAMA (Journal of the American Medical Association) found that spinal manipulation led to modest improvements in pain and function among people with acute low back pain.
Source: Paige NM, Miake-Lye IM, et al. JAMA. 2017;317(14):1451-1460.
A 2018 guideline from the American College of Physicians recommends spinal manipulation as a non-drug therapy option for acute and chronic low back pain.
Source: Qaseem A, Wilt TJ, et al. Ann Intern Med. 2017;166(7):514-530.
Bottom Line: Chiropractic adjustments can offer measurable relief from moving-related back pain, especially if it’s due to acute strain or misalignment.
2. Acupuncture
What It Is: Acupuncture involves inserting thin needles into specific points on the body to relieve pain and promote healing.
The Evidence:
A large meta-analysis published in The Journal of Pain (2018) concluded that acupuncture is effective for chronic low back pain and that its effects persist over time.
Source: Vickers AJ, et al. J Pain. 2018;19(5):455-474.
The National Institutes of Health (NIH) also recognizes acupuncture as a safe and effective option for musculoskeletal pain, including back pain.
Bottom Line: Acupuncture may not offer instant relief for every person, but it’s backed by strong evidence for both chronic and acute low back pain management.
3. Massage Therapy
What It Is: Massage therapy involves the manipulation of soft tissues to reduce tension, improve circulation, and relieve muscle soreness.
The Evidence:
A 2015 study in Pain Medicine found that weekly massage therapy for 10 weeks significantly reduced lower back pain and improved function.
Source: Cherkin DC, et al. Pain Med. 2015;16(10):1990-2000.
The American Massage Therapy Association (AMTA) reports that massage can help reduce inflammation and improve range of motion—both key in recovering from moving-related strain.
Bottom Line: Massage is a well-supported therapy for alleviating muscle-related back pain and can also reduce stress and anxiety associated with the moving process.
Tips to Prevent Back Pain While Moving
While treatment options are available, prevention is always better. Here are a few quick tips to minimize your risk:
- Lift with your legs, not your back
- Use moving straps, dollies, and proper equipment
- Wear supportive shoes
- Take frequent breaks
- Don’t try to lift heavy items alone—ask for help
- When to Seek Medical Help
If your back pain is:
- Severe or worsening
- Accompanied by numbness, tingling, or weakness
- Affecting your daily activities or sleep
… then it’s important to consult a healthcare provider to rule out serious injury
Conclusion
Back pain from moving is common, but it doesn’t have to derail your fresh start. Chiropractic care, acupuncture, and massage therapy all have strong scientific support as effective treatments for musculoskeletal pain. With the right approach, you can recover faster and enjoy your new home pain-free.
Your move might be stressful, but your recovery doesn’t have to be.
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