We have been hearing from a while that many of you have been suffering from back pain. With millions of people experiencing back pain at some point in their life many truck drivers end their career over it. And its not surprising, your average MR Truck Driver on Linehaul routes will have to sit a lot, often for 6-8 hours at a time depending on how many breaks or stops they take.
Many truck drivers are in constant pain and don’t realise that there are techniques to overcome this pain. They often let the pain get worse and worse until the point at which they can’t work anymore. We know that isn’t going to end well for any of us so we recommend taking some time to address the issue.
The best thing a truck driver who is experiencing pain can do are these stretches and exercises on a regular basis. This will help to decrease or eliminate the pain that you are suffering by giving your back muscles a chance to realign. We recently got these tips from one of regular MR Truck Driver who has alleviated his own paid by committing to do these moves daily.
So here’s a list of the top exercises to do on a daily basis:
- Back Bends (5 reps of 5-10 seconds each). Put your hands on your hips behind you back and lean backwards. Hold it for 5-10 seconds and repeat. seo analysis If you want the medical jumbo behind it, the move helps decompress the spine and fluid that can build up from sitting down for too long.
- Front Bends (5 reps of 5-10 seconds each). Put your hands on your hips and lean forward. Hold it for 5-10 seconds and repeat. seo analysis This one helps to loosen up the hamstrings and increase circulation in the legs. Because sometimes, back pain can just be referral pain, or a sign of a tight bottom half that’s travelling up your back.
- Side Stretch (5 reps of 5-10 seconds each). Put your hands on your hips stretch sidewards from the torso. One hand goes up while the other stays on the side. Hold it for 5-10 seconds and repeat. seo analysis This one helps to loosen up the muscles along the sides of your torso and the muscle fibres from your outer hip.
- Knees up. 30 – 60 second sets, and as many as possible. For this move, use a wall or side of the truck, and lift your knees up, turn to the outside and across your body. This will help to stretch your hip flexors, pelvis and glutes that can become rigid after sitting for long hours.
- Neck stretch (5 reps of 5-10 seconds each). Start with one hand down to your side whilst stretching the other hand out at 90 degrees, leaning the opposite way. Be gentle and move your arm as far as you can away which will activate the stretch. This helps to alleviate the tension that is built up in the shoulders, neck and upper back.
There’s an added challenge if you are a Driver for hire, you are often changing trucks and therefore seats every few days, and there’s no guarantee that the seating on that truck will be comfortable or healthy for your back health.
We recommend that Drivers in their own truck and drivers for hire use back seat support to keep their back in a safe and healthy position. These supports are available at Autobarn and Super Cheap Auto, and aren’t expensive, especially when you consider the cost of chiropractic work that may be required if you don’t take care of your back! And don’t be embarrassed to insist on them – its your body, you have to live in it so take care of it like it’s the most beautiful rig you’ve driven.