How to Move Someone Without Breaking Yourself
Unmedical exists to be the bridge between highly trained medical professionals and everyday family caregivers. Our mission is simple: make caregiving clear, practical, and human — so you can care with confidence without burning out.
“Stop Wrecking Your Back: The Real Way to Move Someone Safely”
Who This Isn’t For
This isn’t for professional nurses with years of clinical training and fancy equipment at every corner. This is for everyday caregivers — spouses, kids, friends — the ones who got handed discharge papers and told “Good luck” without a clue how to actually move another human being at home.
Let’s be brutally honest: even after decades in healthcare, I’ve tweaked my back more times than I’d like to admit. Moving another human being is awkward, unpredictable, and downright risky. But here’s the truth: you don’t need super strength — you need technique.
The Problem Caregivers Face
One wrong move can set off a cascade:
For them: bruises, falls, broken bones.
For you: back strain, hernias, chronic pain that lingers for years.
And the worst part? Most caregivers get zero training. You’re figuring it out in real time, usually during a crisis.
Why Safe Transfers Matter
Caregiving isn’t like lifting weights at the gym. A barbell doesn’t flinch, lean the wrong way, or suddenly say, “Wait, I can’t.” People do. And when they do, both of you are at risk.
That’s why safe transfers aren’t about brute force — they’re about physics, leverage, and knowing what NOT to do.
Common Mistakes That Break Caregivers (Don’t Do These)
Reaching: Pulling someone from too far away.
Twisting: Turning your torso instead of pivoting with your feet.
Rushing: Trying to yank them up in one big motion.
Hero mode: Refusing to use tools because you “should” handle it.
👉 If you’re doing any of these, you’re one slip away from injury.
The Core Principles
Leverage beats strength. Bend your knees, not your back.
Feet and hips steer the move. Point your toes where you’re going.
Get close. The farther out your arms, the more strain.
Let them help. Even a weak push or lean forward reduces your load.
Pivot, don’t twist. Turn with your whole body.
Step-by-Step: Bed to Chair Transfer (Caregiver Safe Version)
Plant your feet shoulder-width apart.
Bend your knees, keep your back straight.
Wrap a gait belt around their waist (if you have one).
Cue them: “Lean forward. Push with your legs.”
Rock them gently forward, then guide up — don’t yank.
Pivot together toward the chair.
Lower them slowly, with control.
👉 Want to make this easier? This is one of many strategies I go deeper into in The Unmedical Manual for Caregivers.
Tools That Save Spines (Yours)
Gait belt – Cheap, effective, gives you real handles. 👉 Click here to check one out.
Slide board – Makes chair-to-chair transfers smooth.
Transfer pole / grab bar – A vertical post by the bed or toilet for stability.
Mechanical lift (Hoyer lift) – For heavy or total-assist moves. Costs more, saves lives (and backs).
These aren’t luxuries. They’re survival gear.
The Physical Toll (If You Ignore This)
Chronic back pain that never fully heals.
Repetitive strain from daily transfers.
Sleep debt and immune suppression.
Getting sick yourself but pushing through anyway.
The truth: if you’re down, nobody gets cared for.
The Emotional Load (What Caregivers Don’t Say Out Loud)
Fear of dropping your person.
Guilt when you feel frustrated or clumsy.
Stress from the physical pain that follows you to bed.
The constant pressure of “don’t mess this up.”
You’re not failing. You’re carrying more than one human was ever meant to carry — literally.
Quick Caregiver Mindset Reset
Technique > Muscle. Always.
Tools are wisdom, not weakness.
Slow is safe.
You matter too.
FAQs
1. Do I really need a gait belt, or can I just hold their arms?
Use a gait belt. Arms slip. Belts don’t. It’s safer for both of you.
2. What if my loved one can’t stand at all?
That’s where a slide board or mechanical lift comes in. Don’t risk your back.
3. How do I know if I’m lifting wrong?
If your back hurts after — you’re lifting wrong. You should feel the work in your legs, not your spine.
4. What if my house is too small for equipment?
Start with small tools: a gait belt, portable grab bars. Even one tool makes a big difference.
5. Isn’t using a lift “giving up”?
No. It’s protecting you both. Injuries aren’t noble — they’re preventable.
6. How do I talk my stubborn loved one into using tools?
Frame it this way: “This isn’t just for you — it’s for me too. If I get hurt, I can’t help you.”
Final Word
You don’t need superhero strength to be a caregiver. What you need is technique, patience, and the guts to use tools before you hurt yourself.
Because here’s the truth: if you’re down, nobody gets cared for.
