Protecting Your Back While Driving: Tips and Exercises for Back pain for Drivers

According to the charity Back Care, a significant number of drivers, ranging from 30% to 60%, experience spinal pain caused or worsened by driving. It’s not just about sitting for long hours; driving subjects your body to various forces, including acceleration, deceleration, and particularly harmful vibration. This is especially concerning for HGV drivers who face more intense vibrations due to their larger vehicles.

While reducing time behind the wheel is often recommended, this isn’t always feasible for professional drivers like hauliers (truck drivers). Instead, the focus shifts to managing stress and adopting healthy practices to minimize the risk of back problems. Incorporating quick exercises before, during, and after driving, as well as during breaks, can play a significant role in safeguarding your back.

Pre and Post-Driving Exercises:
Driving may seem like a low-effort activity, but it actually puts strain on your body. Treating it like a workout, it’s crucial to stretch before and after driving to ease tension.

1. Forward Bend: Stand with feet hip-width apart and knees bent, then engage your stomach muscles. Slowly roll down, allowing your arms to fall forwards. Reverse the motion and stretch your arms up. This simple exercise reduces stress on your body.

2. Back Arch: For this exercise, you’ll need to be at home on all fours. Arch your back forwards, looking down at the ground. Hold this position, and then hollow your spine while looking up.

Repeat each of these exercises around ten times for maximum effectiveness.

On the Road:

During driving, you may find yourself stuck in traffic. Seize this opportunity to take care of your back. Conscious movements can make a difference. One easy exercise is turning your head to the side and holding it there for a few seconds before returning. Repeat on the other side, but perform these stretches slowly to avoid strain on your spine.

During Breaks:

While taking breaks, it’s common to “stretch our legs,” but don’t forget about your spine. Stand with feet hip-width apart, place your hands on your hips, and gently tilt in either direction. Hold the tilt for a moment before returning to center.

Proper Sitting Posture:

To maintain a healthier back while driving, pay attention to your sitting posture:

1. Keep your buttocks close to the backrest to avoid unhealthy leaning.

2. When pushing the pedals, slightly bend your legs and rest your thighs lightly on the seat edge instead of pressing down into it. Maintain a short gap between the edge of the seat and the crook of your knees.

3. Your shoulders should be as close as possible to the backrest, and you should be able to comfortably reach the steering wheel with your arms bent.

4. Side bolsters should offer support without restricting movement, and the upper edge of the headrest should align with the top of your head.

5. Set your seat as high as possible to ensure a clear view of surroundings and the dashboard without straining your neck.

Try to take advantage of downtime between journeys to stretch and adjust your posture.

Other Tips and Tricks:

Here are some additional tips to keep you healthy:

1. Be mindful of twisting too much while getting in and out of your vehicle.

2. Avoid carrying heavy items, and always use proper lifting techniques by bending your knees, not your back.

3. If you face persistent back issues, don’t hesitate to discuss them with your boss or HR department. Back problems are common in the industry, and most companies have procedures in place to provide support and solutions.

Author Plate

Automax Tools is a Correspondent for Automotive tools and safety, the leading online trade network for the Automotive tools. Providing automotive professionals across the Middle east and UAE through their website, Automax Tools provides services for Automotive work: its specialized research and its experience in automotive industry is focused on supplying Diagnostic Tools, Hydraulic Lifts, Spray Booths, Alignment Machines and Injector Cleaners.

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