You’ve finally found a perfect new home, but how you dread the move. Even after you hire movers to handle the heavy lifting, there are plenty of DIY task to tackle. Use these moving tips to minimize the stress, pain – and expense.

Start packing pronto. “Spend an hour a day packing for a month before your move,” says Jessica Daigle, an occupational therapist at the Sports Therapy and Rehabilitation Services of North Shore-LIJ Health System in East Meadow, N.Y. “You won’t be taxing your body for long periods and you’ll feel less stress and won’t wind up scrambling at the end.”

Pamper with posture. To prevent added aches and pains, change positions every 20 minutes so you’re not spending long periods on your knees or bending over as you pack, says Josh Gellert, a physical therapist at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City. If your knees bother you as you kneel, spring for knee pads. And if it hurts, don’t do it.

Re-evaluate essentials. If you no longer use that chair, lamp or rug, sell it or donate it to a non-profit, says Gellert. That way, you won’t have to pack and move it, plus “you’re contributing to others and getting a tax deduction.”

Pack small. Ask your doctor how much you can safely lift. Pack small boxes, bend your knees as you lift and hold the box close to your body, minimizing the strain on your joints, says Daigle, and “as much as you can, avoid lifting.” Use dollies and carts that can be rented at local moving equipment companies like U-Haul.

Recruit friends and family. Offer friends, family, church and club members all the pizza they can eat to help you load and unload your car or van. “People hate to ask for help,” says Daigle. “But you can make it fun by offering food to helpers. Or advertise at the local high school, offering $5 an hour.” Try trading favors with a friend. There may be a low-impact task that you can help them with in return for their help during your move.

Guard your records. Along with your medications, pack medical records and other important documents in a different colored box or in a briefcase you keep with you. “Make digital copies of these as well in case the hard copies are misplaced,” says Gellert.

Plan for protection. “Keep a list of family and emergency numbers within reach,” says Daigle, “as well as your cell phone and charger.”

Use local resources. “Services like AAA and travel bureaus can provide information regarding handicap accessible lodgings,” says Gellert. The Americans with Disabilities Act, or ADA, website can provide information as well.

Evaluate your new digs. Are there grab bars in the shower, by the toilet? Is there a shower door or curtain? “Curtains are safer and make getting in and out easier,” says Daigle. Are the rugs tacked down? Are lights and light switches easy to reach? Do the stairs have a railing? Can you easily turn on the water faucets? Does the refrigerator door open away from the counter so that it’s easy to put groceries away? Can you get up and down the stairs, or is there an elevator? If there is an emergency, can you easily get out?

“If you use a wheelchair, doorways should be at least 30 inches wide,” says Daigle. “And bare floors are easier to wheel on or use a walker on than carpet.”

Know the new community. “Location is key,” says Gellert. “Easy access to the grocery, post office, and medical facilities can reduce daily stresses.” Check out the neighbors as well, says Daigle: “How close are they? Who are they? Are they the type of people you can call at 10 p.m. if you fall?”

Plan for night one. “Have a plan in place so you are not left without electricity or a phone when you move in,” says Daigle. Before you arrive at your new home, confirm with service representatives and/or your new neighbors that utilities are connected and available.

Pace yourself unpacking. Moving into a new home is an exciting, yet stressful time. Establish a plan to unpack gradually, just as you packed.