Truck drivers have to be especially careful with their health. The nature of truck driving means that drivers have to make the most of their time moving around. Truck drivers commonly experience neck and back pain while driving over long distances. It is vital that truckers relieve this pain as soon as possible. Back and neck pain can be worsened by extended periods of time spent sitting.
Many truckers try to ignore aches and pains, but this is far from wise. Back pain, especially, can increase over time until it inhibits you from working. In severe cases, back pain can remove truckers from the road for months or even years at a time.
Back and neck pain can lead to serious long-term injuries. A few minutes every day, as well as attentiveness during moments outside the truck, can help relieve pain and prevent problems. Try these stretches to help prevent and relieve pain. It is best to do these stretches a few times each day to minimize tension in your neck and back.
Front Stretches
Put your hands on your hips and push your hips backward. As you do this, lean forward, tilting toward the floor. Make sure you keep your head and back straight as you move. Hold this pose for up to 10 seconds and then return to a standing position. During this stretch, you should feel relief in your hamstrings. Additionally, this is increasing circulation in your legs. Do this four or five times.
Back Stretches
Putting your hands on your lower back and pushing your hips forward, begin to lean backward and point your head straight up. Stay in this position for up to 10 seconds, then take your time returning to a resting position. Do this four or five times to help decompress your spine. This stretch also helps reduce the fluid buildup that occurs in your lower spine after long periods of sitting.
Side Stretches
Let one hand fall to your side and raise your other hand up high. Lean toward your relaxed arm and try to touch something near you with your raised hand. This pulls the stretch out further. Keep this position for up to 10 seconds and then do the same with your arms in reversed positions. Stretch both sides four or five times. This stretch helps your hip muscles and the muscles in your sides.
Neck Stretch
Let one arm hang down by your side. Raise your other arm so that it is 90 degrees related to the rest of your body, holding your arm straight out. Next, slowly lean your neck to the opposite side of your raised arm. Try to reach as far as possible to maximize the stretch, but do not hurt yourself. While you stretch, make sure your arm stays upright. Switch sides. You can perform four or five of these stretches for each side. This helps relieve tension in the shoulders and neck.
Knee Stretch
Your pelvis can begin to shift out of alignment after sitting for long periods. This is one of the most common causes of pain in truckers’ lower backs. Find a wall or other solid object you can use. Put your hands against the wall straight out from your shoulders. Then, raise one knee and move it across your body to your other side at the height of your belly. If this is not possible, even a lower height will work. This should twist your hips. Switch legs and do the same. Alternate doing each leg for up to one minute.