Moving House After 60: Boxes, Reaching and Recovery

A move packs several demands into a few days. You lift, reach overhead, carry and twist, often after weeks of less activity than usual.

Muscles and tendons are thought to cope best with load that rises gradually. A sudden heavy lift or a long reach overhead can strain tissue that is not ready for it. That is why planning matters more than toughness.

• Resistance training in older adults supports strength, function, mobility and independence. Barriers and fears should be addressed [R06].
• For adults 65 and older, the WHO recommends multicomponent activity that builds strength and balance at least three days a week [R07].
• Strength, mobility, body composition and posture are each associated with shoulder pain and disability in adults 60 and older. These are targets you can work on before a move [R28].
• Sudden severe pain after trauma needs proper assessment, not guesswork [R30].

1. Start a few weeks before the move. A short daily seated routine keeps the reaching muscles active.
2. Pack heavy items into smaller boxes, and keep the heaviest loads low, near hip height.
3. Ask for help with anything overhead, such as taping boxes onto high shelves or taking down curtains.
4. Use a hand truck or trolley for heavy items. Sliding or rolling is easier on the shoulders than lifting.
5. Keep elbows close and bend at the hips and knees when you lift.
6. Seated option: take regular seated breaks, and do slow shoulder rolls and gentle arm reaches while you rest.
7. After the move, keep up gentle daily movement and rest if the shoulder feels sore.