By Kate Andropoulos

Moving day is hard enough — and when you're already overwhelmed with boxes, bubble wrap and packing tape, the last thing you want to deal with is an unexpected injury.

"Common moving-related injuries that I typically see are lower and upper back muscle strains," says Dr. Megan N. Arthur, a primary care sports medicine physician at Houston Methodist. "I also see tendon injuries, which often occur in areas like the knee, elbow or shoulder. Additionally, I may encounter ligament injuries, including those associated with wrist or ankle sprains."

The good news is that you can avoid these common moving injuries through preparation, proper lifting technique and teamwork.

 The basics of avoiding injury while moving

According to Dr. Arthur, one of the most effective ways to avoid common moving injuries is to have a plan.

"Make sure your boxes are organized, that you know which ones are heavy, and that you minimize carrying them over long distances," she says. "Wear proper footwear — athletic shoes with good support instead of flip-flops or sandals — and make sure pathways are clear to avoid slipping or tripping."

(Related: How to Avoid Common Shoe Mistakes)

Once you're ready to start the (literal) heavy lifting, Dr. Arthur stresses the importance of correct lifting form. "Rather than bending over at the waist to lift, make sure you're using your core and legs," she advises. "Bend at the knees and squat down to lift while keeping the object close to your body. You also want to avoid twisting your body while lifting."

Dr. Arthur adds, "Don't be afraid to ask for help. It's easier on your body to lift heavier objects with a team or an assistant versus lifting by yourself." She also recommends taking breaks to rest, stretch your muscles and hydrate throughout the moving process.

Ultimately, says Dr. Arthur, your instincts are key to preventing injury. "Listen to your body. If you experience pain or discomfort while moving or unpacking, stop and assess the situation. Try to modify your activities rather than pushing through the pain, as continuing could lead to further injury."

Is it a strain or a sprain?

If you find you've tweaked something during your move, you may be wondering if you're dealing with a strain or a sprain — and what the difference is between the two.

"A strain results in injury to muscles or tendons, whereas a sprain involves the ligament," explains Dr. Arthur. Areas that are susceptible to strains include the back and leg (hamstring), while sprains commonly occur in the ankle, knee and wrist.

Strains and sprains may affect different aspects of the body, but their symptoms are often similar. "With these injuries, you will typically experience pain localized to the affected area," says Dr. Arthur. "The pain can be sharp initially but may evolve into a dull, achy sensation. You may also experience some swelling, bruising, limited range of motion or pain with movement."

When should you go to the doctor?

For minor injuries that don't limit your normal daily activities, you should be able to treat symptoms at home. "I recommend a few key steps: use a support or brace as needed to protect the injured area, rest, apply ice, use compression with an ace bandage and elevate the affected area," says Dr. Arthur. "If needed and if safe to do so, you can also take over-the-counter medications for pain relief, such as Tylenol or ibuprofen."

Resting, however, doesn't mean becoming sedentary while you nurse your injury. "You should avoid or reduce activities that make your pain worse, but it's important to engage in some movement, such as range of motion exercises, to prevent stiffness and maintain your range of motion," she explains.

A more serious strain or sprain could require medical attention. "If you're unable to put pressure or weight on the affected area, or if you have an open wound, severe swelling, discoloration, or numbness and tingling, you should see a health care provider," says Dr. Arthur. "Additionally, if your symptoms do not improve over the course of five to seven days or if they worsen, then you certainly want to visit a health care provider."