Apr 29, 2022
5 Movements To Stop Truck Driver Back Pain
Many Truck Drivers Suffer From Back Pain
Truck driver back pain is bad news. While millions of people experience back pain at some point in life, for truck drivers it can often be career ending. Think about it for a minute…
Truckers have to sit a lot. And the more a driver sits, the more prone he or she is to suffer from truck driver back pain. Well, once that back pain starts it becomes extremely difficult to stop with the continued sitting while on the job. Many truck drivers will fight through the back pain as long as possible, not realizing that it’s only going to get worse each day that goes by. It’s only a matter of time until the breaking point is reached and in many cases, the end result is several months/years without work.
What To Do About Truck Driver Back Pain
The very best thing to do for truck driver back pain are the following stretches and exercises. This will help prevent, eliminate or decrease the amount of back pain you are experiencing right away. No equipment is required and it only takes a few minutes each day to make a BIG difference in the amount of back pain truckers experience. Don’t become another trucker who suffers from a sore neck and back. Take a peek at 5 easy movements to get started…
Watch: 5 Movements To Stop Truck Driver Back Pain
Back Bends
How Many?
5 reps of 5-10 seconds each
How To Do It
Put hands on hips behind back. Now, lean back and hold for 5-10 secs. Repeat.
Why Do It?
This really helps decompress the spine and all of the fluid that can build up in the back after sitting down for long periods of time.
Front Bends
How Many?
5 reps of 5-10 seconds each
How To Do It
Put hands on hips just like the backbend. Instead of leaning backward, lean forward. Combine it with the backbends to get a full range of motion.
Why Do It?
This movement helps to loosen up the hamstrings and increase circulation in the legs.
Side Bends
How Many?
5 reps of 5-10 seconds
How To Do It
Put hands down to side, one hand goes up while the other stays on the side. With the hand that goes up, try to reach out and touch something to your side to get the maximum stretch.
Why Do it?
This movement helps lengthen the muscles along the sides of your torso while stretching the muscle fibers along your outer hip.
Knees Up
How Many?
30 to 60 seconds (as many as possible)
How To Do It
Using a wall or side of the truck, place your hands apart just outside of shoulder width and take turns bringing each knee up, turning it to the side and taking it across your body.
Why Do It?
This movement really helps loosen up, strengthen and activate the glutes. It also helps stretch the pelvis area which can be really hard to target.
Neck Stretch
How Many?
5 reps, 5-10 secs each
How To Do It
Start with one hand down to your side and the other hand out at 90 degrees, and then lean your head to the opposite side. Try to reach out as far as you can with your arm while moving your neck the opposite way as far as you can. Note: With this movement, it’s important not to allow the arm out to the side to drop. When it drops, the tension/stretch of the movement really falls off.
Why Do It?
This will target stretching out the shoulders and the neck muscles to relieve tension that can build up in these problem areas.
Goals
The goal should be to take time to do some of these movements 3-5 times per day. It doesn’t have to be all of the movements, just start doing some as time allows. Most single sets can be completed in just one minute, so we are just talking about a little bit of time here. Doing these movements on a regular schedule will dramatically decrease the amount of lower back pain truck drivers face.
Posted: Apr 29, 2022
Edited: Apr 29, 2022
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