Truckers beat chronic back pain

Aug 23, 2019

Chronic back pain is known to commonly trouble truck drivers. This is because truck drivers are behind the wheel for hours at a time and they face near constant vibrations from the road. Sisbro recommends to our drivers that they develop a stretching routine to make it through each day. By stretching properly, driving can be friendlier to your back!

Your stretches can begin before you even leave the bunk. Take for instance the following stretches … they can help you limber up and warm your back. Remember with stretching to take it slow, keep breathing, and don’t pull the muscles past the point of relief.

Pelvic Lift

Lie on your back with your knees slightly bent and your feet flat on your bunk. Place your arms at your sides for support. As you inhale, lift your backside from the mattress. Hold for as long as you’re comfortable and then slowly lower your backside back down to the mattress.

Knees to the Chest

Slowly pull one knee to your chest and hold it with your hands just below the knee cap. Hold for a few seconds and then release your knee. Repeat it the same way with your other knee.

Knee Drops

Keep your knees together and slowly drop them to the right side. Your shoulders should stay flat on your mattress while your hips rotate. Repeat this motion to the left side.

Posture is important during the day to prevent back pain. There are several things you can do during the day to make things easier on yourself. Let’s go through it!

Properly Adjust Your Seat

Before you hit the road, take a few minutes to properly adjust your seat. If you prefer to drive with your legs straight out, pull your seat in a few inches to bend your knees. Straight legs may be putting too much strain on your sciatic nerve, the body’s largest nerve that runs from the lower spine through the back of the leg. When the sciatic nerve is strained, pain can light up everything between your back and your toes.

Also, don’t forget about the backrest. Pull the backrest into a position that allows your shoulders to rest comfortably against it while sitting up straight. Too many drivers lean forward over their steering wheel to stretch their back but doing so pulls the back even further into poor posture.

Take a Walk

Before you drive away each day, consider taking a walk around the truck. You can even take a walk while you’re waiting for the loading/unloading process to begin. Use a good heel-to-toe step with your shoulders back and head up to align your hips, back, and neck.

Check Your Neck

When you’re behind the wheel, be aware of how you hold your head. Is it out in front of your shoulders, way back against the headrest, or comfortably level between the two? Adjust your posture to align your hips, back, and shoulders comfortably. With your head in the new position, adjust your mirrors for your ideal posture. Your mirrors will remind you to straighten up.

At Sisbro, we care about our drivers and want them to have the best experience daily. If you’re thinking about a change, consider Sisbro for this reason and many others. Click here to learn more about us. Best wishes for you and your back on the road!