Protecting your back when loading a van
Nicola Tik
Loading a van looks straightforward until your back reminds you it is not. The tricky part is rarely the weight itself, but the reaching, twisting and leaning over the sill to shove something to the far end, dozens of times a day. A few changes to how you load can spread that work out and take the sting out of the day.
The further out in front of you a load sits, the harder your lower back works to control it, even when it is not especially heavy. Reaching deep into the van, arms outstretched, is one of the toughest positions for your back. Where you can, slide items towards you along the floor before you lift, so the weight comes up close to your body rather than at arm's length. Bringing it in first, then lifting, is far kinder than hauling it up from a stretch.
A bit of thought about sequence saves your back a lot of awkward reaching later. Putting the heaviest and most-used items where you can reach them easily, around waist height and near the doors, means you are not bending low or stretching high for them all day. Lighter things can go further in or higher up. Loading the deep or high spots first, while you are fresh, leaves the easy-to-reach zone for the items you will move most.
The move that tends to catch the back out is twisting to place a load while your feet stay planted. Turning and lifting at the same time is one of the positions the back tends to like least. Instead, you could lift facing the load, then step or pivot your feet to turn your whole body towards where it is going. It feels slower for the first few times, then becomes automatic. Letting your feet do the turning keeps your spine stacked and steady.
Loading from the ground over and over means bending right down every time, which stacks up through the day. Where it is practical, using a low step, a trolley, or resting items on a raised surface first cuts down how far you bend. Splitting a heavy load into two lighter trips is not a failure, it is often the smarter call for your back. Little adjustments like these mean fewer deep bends by the time you are on your last few items.
If your back is tired or sore after loading, gentle movement usually helps it settle more than collapsing into a chair. A short walk, easing your back into a gentle arch, or some warmth often takes the edge off. Changing position through the evening, rather than staying stuck in one, tends to help too. What works varies from person to person, so it is worth noticing what settles yours.
If you would like to try a guided back stretch to wind down after a shift, VIDA has a short video you can follow at your own pace.