Truck drivers commonly suffer from back pain, but if you want to give your body a bit of relief, there are several things you may want to do. These tips can work to minimise your current levels of back pain, but they can also work as preventative measures.
1. Get Out and Stretch
Whenever you stop at a truck stop, optimise the time with a bit of stretching. There are several yoga poses you can do to strengthen your back and core muscles, but you can also just do some toe touches or lay on the floor and pull your knees up to your chest. Make sure to stretch slowly so that you feel the stretch in your back, and hold the stretch for a while to make the most of it.
2. Adjust Your Seat Carefully
The way your seat is adjusted can also have an impact on your back. If you have your seat too close to the steering wheel, you may end up hunching your shoulders, and that can cause neck pain. Instead, you want the seat far enough back from the wheels so that you can comfortably extend your arms.
On the other hand, you don't want to have your seat too far back. That can promote slouching to reach the pedals, and that can be hard on your lower back. Play with a few different seat positions until you find one that's right for you.
3. Use Lumbar Support
The lumbar region is one of the most affected by sitting long periods of time. To give this area a bit of extra support, you may want to use a lumbar pillow. This is just a small pillow (or even a rolled up towel) that you place behind your lower back on the truck's seat. If you have a lot of pain, you may want to use a lumbar support along with a heating pad. That keeps your muscles warm and stops them from tensing up on the drive.
4. Consider Investing in Suspension Seats
To give your back as much support as possible, you may want to consider replacing the seat in your truck with a suspension seat. These seats have special springs or other features that resist the bumps on the road. Instead of your back feeling every pothole or rack, your seat takes the brunt of the shock, and you get to feel almost like you're riding on a cushion.
5. Remember the Cab Mattress
Finally, to protect your back, don't forget about the mattress in the sleeping quarters of your truck. If you frequently sleep in the back of the truck, you need to ensure that your mattress is giving you the support you need.