Maintaining Spinal Health During PCS Moves - Advice for Military Families

Moving to a new duty station can take a physical toll on military service members and their families. The lifting, carrying, and stress of a Permanent Change of Station (PCS) move often leads to back pain and other musculoskeletal issues. With proper preparation and awareness, you can protect your spine and arrive at your new Honolulu home feeling your best.

Plan Ahead to Prevent Strain

Before packing the first box, create a detailed moving plan that includes rest breaks and proper lifting techniques. Island Family Chiro patient James, who recently PCS'd to Joint Base Pearl Harbor-Hickam, found that preparation made all the difference.

"My family divided our packing into manageable sessions over several weeks instead of cramming everything into a few exhausting days," James says. "This approach prevented the back pain I experienced during previous moves."

Consider these preparation strategies:

• Schedule packing in 2-3 hour blocks with mandatory stretch breaks
• Arrange for childcare during intense packing days
• Use proper moving equipment like dollies and furniture sliders
• Set aside funds for professional help with the heaviest items

Master Proper Lifting Techniques

The most common PCS-related injuries occur when lifting heavy items incorrectly. Remember to:

• Keep your back straight and bend at the knees
• Hold items close to your body when lifting
• Avoid twisting while carrying heavy objects
• Ask for help rather than risking injury with oversized items

Island Family Chiropractic doctor, Amber Bloom, who works with military families in Honolulu, recommends practicing proper form before moving day. "I tell my patients to practice the squat motion without any weight first. Your body needs to learn the correct movement pattern before you add the stress of heavy boxes."

Strengthen Your Core Before Moving

A strong core provides crucial support for your spine during physically demanding activities. In the weeks leading up to your move, focus on exercises that build core strength:

• Planks (start with 20 seconds and gradually increase)
• Bird-dogs (on hands and knees, extend opposite arm and leg)
• Gentle bridges (lying on back, lift hips while keeping shoulders on floor)

"Many service members focus on overall fitness but neglect specific core exercises," notes Dr. Peter Darvas at Island Family Chiropractic. "A few minutes of targeted core work daily can significantly reduce your risk of back injury during a PCS."

Listen to Your Body on Moving Day

Even with perfect preparation, moving day brings physical challenges. Pay attention to warning signs that you need a break:

• Sharp pain (versus general muscle fatigue)
• Increasing stiffness in the lower back
• Discomfort that radiates down legs
• Difficulty standing upright

Army spouse Melissa shares her experience: "During our move to Schofield Barracks, I ignored my back's warning signs because we were on a tight schedule. I ended up needing six weeks of treatment for a herniated disc. Now I know that taking a 10-minute break is better than weeks of recovery."

Recovery Strategies Upon Arrival

After completing your move, implement these recovery techniques:

• Apply ice to sore areas for 15-20 minutes several times daily
• Take warm showers to relax tense muscles
• Schedule a massage to help loosen muscles and increase flexibility
• Perform gentle stretches for the back, shoulders, and hips
• Stay hydrated to help muscles recover
• Consider scheduling a preventative chiropractic evaluation

Many military families in Hawaii find that addressing potential issues promptly helps them settle into their new home without lingering pain.

Resources for Military Families in Honolulu

If you experience persistent back pain following your PCS to Hawaii, several resources can help:

• TRICARE covers chiropractic care with appropriate referrals
• Military OneSource offers free wellness coaching
• MWR fitness centers provide access to equipment for rehabilitation
• Many local providers offer military discounts for services not covered by TRICARE

With thoughtful planning and proper body mechanics, your family can complete your next PCS move with minimal physical strain. Your spine supports you through your military service and family life—make protecting it a priority during your next relocation to paradise.