Back Pain: Truck Driver Injury Prevention

Working as a truckdriver is a fun and fulfilling job that offers plenty of freedom and numerous other perks. However, this is not a job for anyone as it can be really challenging from time to time. Spending long hours on the road – the majority of that time in the sitting position – can put quite a bit of strain on one’s overall health.

Back pain, lower back stiffness and general discomfort associated with spending a lot of time in this position can really be difficult to deal with. Luckily, there are ways you can mitigate and even prevent these issues. Here are just some of them.

Invest in a good seat

As a truck driver you will be spending the majority of your workday in a sitting position. This can be quite detrimental for your back health, causing a lot of back pain, especially if your seat doesn’t offer proper support. Therefore, the first thing you need to ensure is that you choose the best seat possible. Now, if you’re driving a company vehicle, chances are you won’t be able to choose a seat. But you can always invest in high quality ergonomic seat covers and cushions that will offer proper support for your back. If possible, always choose natural materials to prevent other possible hindrances, such as excessive sweating. 

Mind your posture

Good posture is key whenever our back health is concerned. It doesn’t become any less important when driving a truck. To ensure proper posture, you need to sit upright so that your back and shoulders are rested firmly against the seat. Make sure you don’t lean forward too much or put any excess strain on your lower back, as this can easily lead to various back problems down the line. If necessary, move your seat closer or further away from the steering wheel to ensure the right posture and the most comfortable driving position.

Make regular stops

Another thing you need to make a habit of is regular breaks. Just because you don’t feel like you need a break every 2 to 3 hours, that doesn’t mean that your body – and back – agrees. When you make a stop, make sure you get out of your vehicle and move around a bit. You can also use this time to do some light stretching. The breaks don’t need to be longer than 10 minutes, but it’s very important that you make these safety tips regularly. A simple 10-minute walk will loosen up your muscles and help you ease and firmness caused by long hours spent in a sitting position.

Back Pain

Exercise

Regular exercise is good for your overall health. Most importantly, try to focus on exercises that will build up your core and lower back muscles. The stronger your muscles are, the more support they will offer, thus improving your posture. So, any time you are going on a longer drive, make sure you pack some of the workout essentials that will come in handy. There are plenty of exercises you can choose from that are aimed at strengthening this part of your body, so you’ll have plenty of options. Finally, you can even bring a pair of running shoes and go for a light run during one of your breaks. 

Maintain a healthy diet

In the end, it may not seem related, but a healthy diet can actually help you alleviate back pain. When eating healthy, there will be far less fat accumulating in your body. And people who lead such a sedentary lifestyle usually accumulate the majority of fat in their stomach region. This will put additional strain on your back muscles. So, by maintaining a healthy diet you can easily prevent excessive fat accumulation which will do wonders not just for your back, but your overall health as well.

With the help of the right seat that offers proper support you can easily ensure that you maintain the right posture while driving. This will not only alleviate back pain but it will also help prevent potential back injuries. Regular breaks, proper stretching and regular exercise will help you keep your body in shape which will also positively affect your back health. Proper, healthy diet will ensure that you don’t put any additional strain on your back which will – needless to say – help keep your back healthy and injury-free. Back pain can not only be uncomfortable and distracting, but it can also result in serious injury. So, you need to make sure you do all in your power to prevent it.