Many truck drivers suffer constant back pain from driving and sitting on a spot for long periods. When left untreated, the back pain could transcend into something even more painful. According to a study by the Nebraska Spine Hospital, about 59% of truck drivers suffer lower back pain.
Thankfully, complete relief and prevention of back pain in truck drivers are possible. And that is why we have gathered 7 easy and powerful tips on how to relieve and prevent truck driver back pain in this article. But before we take a full dive into these tips, here’s a brief eye-opener on the common causes of back pain in truck drivers.
Common Causes of Back Pain In Truck Drivers
The two most common causes of back pain in truck drivers are sciatica and spinal compression. These two conditions happen when the body remains in a seated position for a very long time. Your spinal cord then compresses from the prolonged subjection to this position. Similarly, prolonged sitting causes the sciatic nerve, which spans from your back to your leg, to compress. This compression leads to the pain you feel in your legs and your lower back.
Other common causes of back pain in truck drivers are tension headaches, neck pain, and shoulder irritation. Thankfully, these causes are preventable.
How to Relieve and Prevent Truck Driver Back Pain
Back pain shouldn’t be a part of your daily life, especially when there are ways to relieve it if you already have it, and also prevent it from happening again.
Here are tips on how to get relief from and prevent that nagging truck driver back pain:
1. Invest in seat cushions
The seats that come with the truck from the manufacture aren’t always the comfiest. But with some extra padding, such as seat cushions, you can easily prevent back pain. Cushions help you maintain proper seating posture, which discourages back pain from driving for extended periods.
The most suitable seat cushions for this purpose are those breathable memory foam pillows that return to their sizes after compression. This is important because you would be spending a lot of time on the pillow, and any other cushion could quickly remain compressed.
2. Take a proper seating posture
Assuming a proper seating posture should be a priority for truck drivers who want to keep back pain at bay. A poor sitting posture can cause your backbones to compress in awkward manners that are sure to lead to back pain. And a proper seating posture starts with proper seats.
So when you get into your truck cab, adjust your seat so that you can easily reach the pedals and the steering wheel without hunching or slouching. Make sure your knees are slightly above the edge of your seat and your back conveniently rests uprightly into the seat.
3. Watch what you lift
One of the things you might have to do as a truck driver is lifting heavy items. But for every lifting that you do, your back takes a hit. It could get worse if you’ve been driving for a while and suddenly get out of your cab to lift something heavy.
So, when you have to lift heavy things, do so with the aid of any lifting machinery or enlist the help of anyone passing by. Stretching before any lifting would also prepare your body for the task. And if you can limit the amount of heavy lifting you do, do it.
Don't forget to bend your knees or invest in a lifting belt for stability.
4. Take constant breaks to stretch during your trip
Sitting on a spot for prolonged periods is what causes back pains. So, it only makes sense to take every opportunity you have to take a walk and stretch your back. You could break your trip into hourly bits or bi-hourly bits. At every break, step out of the cab and do some stretches. You can also take a walk around your truck and inspect it in the process.
Start with your arms and wrists when you stretch. Next, stretch your neck by turning your head from one side to the other. Also, make a 360 degrees motion with your head to loosen up your stiff neck. Stretch your back next. Curve your back in an inward “C” with your chest arching towards your chin. Stepping out of your cab stretches your feet and lower back.
5. Get at least 20 mins of Exercise or Yoga Daily
Exercise and yoga are your best shot at relieving back pain from driving for long periods. They also make effective preventive mechanisms, as they stretch your body. Exercise and yoga also put your body in the right condition that reduces your risk of slipping into an injury or pain.
The good thing about exercising is that you don't always have to hit the gym. Your schedule might not even allow you to do that as a truck driver. But there are light workouts you can do during your breaks while on the road. And there are smartphone apps that can help you with that.
Check out this video below with some great stretches you can do in the closed quarters of a truck cabin!
6. Use Ice on Any Pain Spots
When you get home from a lengthy trip with back pain as your companion, get yourself some ice. Place the ice on the spot of the ache for about 20 minutes. The ice numbs the pain and reduces the inflammation of the muscles on your back.
Apart from helping to give you relief from back pain, ice treatment, or cryotherapy has many other benefits for you.
7. Get quality sleep on a Soft Stable Surface
Truck drivers, especially OTR drivers, hardly get enough sleep. You spend a lot of your time on the road, and probably on uncomfortable seats. You shouldn’t get home and still not sleep in a comfortable bed. Sleep is a self-healing process that allows your body to take care of pains in your back and other parts of your body.
Invest in a good mattress and extra pillows for body support. If you sleep on your side, place a pillow in between your knees. This keeps your upper leg from pulling your spine. Support the back of your knees with a pillow if you sleep on your back. And if you sleep on your belly, place the pillow right under your abdomen.
Summary
You can prevent truck driver back pain by using the proper seat cushions and maintaining excellent sitting postures. Constant breaks for a brief stretch and a walk around the truck also go a long way to help you keep back pain at bay. And if you get home with a nagging back pain, you can also use ice to deal with it. But make sure to get a good night’s rest as well.
