Long-haul truckers are at risk of developing back pain and discomfort due to the prolonged periods of sitting and lack of movement involved in their job. The reality is that truckers spend lots of time behind the wheel, which comes with many health concerns. When sitting in the same position for hours, good body posture and seat ergonomics are essential to your comfort, health, and ability to focus on the road.
This article will give you some tips on taking care of your body and setting up your truck to stay comfortable and safe on the road.
EXERCISE SOLUTIONS
Stretching: Stretching can help to improve flexibility and reduce muscle tension. Incorporate stretches for your back muscles before and after driving and during rest stops. Try stretching your back, shoulders, and neck to alleviate stiffness and tension.
Core strengthening exercises: Strong core muscles help to support the spine and reduce the risk of back pain. You can do planks, crunches, or sit-ups to strengthen your core muscles.
Corrective Exercise: Corrective exercise protocols can help to improve flexibility, strengthen core muscles, and promote relaxation. Many truck stops have workout facilities and online resources for practicing posture and corrective exercises. Fluid Health and Fitness has a free video series online on Youtube.
Walking: Walking is an excellent low-impact exercise that can help to improve overall fitness and reduce the risk of back pain. Take short walks during rest stops or after driving for extended periods.
It’s essential to consult with a healthcare professional or a physical therapist before starting any exercise program, especially if you have pre-existing back pain or medical conditions. They can help create a personalized exercise plan that is safe and effective for your individual needs.
ERGONOMIC SETUP
Setting up ergonomic conditions in the cab of a truck is important for maintaining back health and comfort during long-haul drives. Here are some tips for setting up ergonomics for a long-haul trucker:
Seat adjustment: Adjust the driver’s seat so that your feet are flat on the floor and your knees are at or slightly below hip level. The seat should support your lower back and provide enough cushioning to minimize pressure points.
Lumbar support: Consider using a lumbar cushion to provide additional support to your lower back. Place the cushion at the small of your back to help maintain the spine’s natural curvature.
Steering wheel position: Adjust the steering wheel so that it is at a comfortable distance from your body and your arms are slightly bent when holding the wheel. Avoid reaching or stretching to reach the wheel.
Mirror adjustment: Adjust the mirrors so you can see them without twisting or turning your neck. This will help to reduce strain on your neck and upper back muscles.
Armrest adjustment: Adjust the armrests so that your arms are resting comfortably and your shoulders are relaxed. This can help to reduce strain on your upper back and neck muscles.
Posture: Maintain good posture while driving. Sit up straight with your shoulders relaxed and your back against the seat. Avoid slouching or leaning forward.
Rest breaks: Take regular rest breaks to stretch your legs and move around. This can help to reduce muscle fatigue and stiffness.
So that you know, ergonomic adjustments should be made based on your individual needs and preferences. It’s essential to make adjustments that are comfortable for you and maintain good posture throughout your drive.