You’ve been driving for miles, miles, and miles. The last thing you need is annoying back pains and aches bothering you for hours and making it difficult to sleep at night. Back pain is one of the most annoying things of truckers to deal with. It’s right up there with guys in flashy pickup trucks who speed up the interstate and change lanes without using their blinkers. Luckily we have the cure for back pain, but were still working on fixing dumb drivers in cute lifted pickup trucks.
Preventing And Relieving Back Pain
Don’t forget about lumbar support, which is something that supports the lower curve in your spine. Newer trucks offer seats with built-in lumbar support, but if your truck is older you can buy a seat attachment or bring a pillow along to place behind your lower back,
Also, you may need a cushion for your rear end. Your cab is where you spend tons of hours, so why not make it more comfortable? You can invest in memory foam seat covers that adjust to your body, seat covers with built in massages to work out any knots in your muscles, or just a simple cushion to sit on that will provide extra support.
One quick fix that you can start immediately doing is removing anything from your pockets before you sit down. Wallets, phones or whatever else you keep back that can put a lot of stress on your spine and back when you sit down.
When you’re going on down the road be mindful about your posture. Hunching or leaning forward can put a lot of extra stress on your lower back. Be sure to sit up straight with your shoulders back. You can even adjust the set to slightly lean backward for comfort.
Be sure to make sure you’re relaxed in a comfortable position where nothing feels tight. Relax your elbows, don’t lock them and don’t sit still. Shift around about every 20 to 30 minutes to move your core and take in some deep relaxing breaths to stimulate your core muscles.
Sometimes taking some aspirin can be a quick fix to help you forget the pain and focus on driving, but if the issue persists you may want to consider getting some ice to apply to the painful area or an icy hot patch.
Every time you get out of your cab to move around and stretch. Get some blood circulation going by walking around the truck stop. Stretch your arms and legs, do some torso twists, and move your head back and forth to keep your muscles warm and active.
It’s great to pop a squat. Squatting over your heels helps to stretch your back and it decompresses your spinal discs to relieve pressure and drain fluid. This stretch gets rid of a lot of painful pressure so you can feel good while you drive.
You can also decompress your back by spending a few minutes laying flat on an even surface. To stretch your back bend and raise your knees, then slowly lift your butt off the floor for about 30 seconds and relax.
Sometimes you need to get your rear in gear and strengthen your glutes! Your butt is responsible for stabilizing and balancing your back, if your muscles are too weak then they can’t do their job to prevent pain. Also, your hips, back, and core need to be strong enough to support your weight as well, so you might want to think about working out. Plus, if you’re overweight then that puts even more strain on your back.
Speaking of weight loss, how is your diet? If you have pain in your body think about switching to foods with more nutrition like eggs, salads, nuts, and veggies, instead of processed snacks like chips and candy. The vitamins and minerals found in healthy foods will help heal your body.
If these methods fail or you experience more pain than a tweak or dull ache then take an extra measure by having a professional doctor take a look at your back.
With theses methods to relieve and prevent back pain, you’ll be chugging along pain-free. Your mind will be free to focus on the road, listen to podcasts, and comfortably relax.
For more trucking tips visit TruckLogics.com and be sure to share your tips about preventing and relieving back pain in the comment section below.