Back pain is one of the most common complaints among truck drivers due to long hours behind the wheel, poor posture, and the physical strain of loading and unloading cargo.
According to the Journal of Occupational Rehabilitation, over 50% of drivers report lower back issues, impacting their quality of life and job performance. In California, Cal/OSHA regulations promote ergonomic practices and regular breaks to prevent musculoskeletal disorders. Below are exercises and practical tips to help alleviate and prevent back pain.
Effective Back Exercises
1. Lumbar Stretch

• Sit in your seat, cross one leg over the other, and twist your torso toward the side of the crossed leg. Hold the position for 15-20 seconds, then switch sides.
• Benefit: Relieves lumbar stiffness.

2. Pelvic Mobilization

• Stand next to your truck and slowly tilt your pelvis forward and backward for 1-2 minutes.
• Benefit: Improves mobility and reduces lower back tension.

3. Core Strengthening

• While seated, tighten your abdominal muscles as if pulling your belly button toward your spine. Hold for 10 seconds and repeat 10 times.
• Benefit: A strong core stabilizes the spine and helps prevent injuries.

4. Shoulder Rotations

• Make large circles with your shoulders, moving them forward and then backward, for 1 minute.
• Benefit: Reduces upper back tension.

Practical Tips for the Road
1. Adjust Your Seat

• Ensure your back is supported with a seat recline angle between 100-110 degrees and your knees slightly bent.

2. Use Lumbar Support

• Place a cushion in the lower back area if your seat does not have an adjustable lumbar support.

3. Stay Hydrated

• Drink water regularly to keep your muscles and tissues flexible.

4. Make Micro Movements

• Change your position slightly every 20-30 minutes to prevent muscle tension build-up.

5. Walk During Stops

• Walk for 3-5 minutes and stretch to improve circulation and reduce stiffness.

6. Eat a Balanced Diet

• Include foods rich in magnesium, calcium, and vitamin D to strengthen your bones and muscles.

7. Wear Proper Footwear

• Choose shoes with good support to help maintain proper posture.

8. Consult a Physical Therapist

• Schedule regular check-ups to prevent and address discomfort.

Prevention Is Key
Take full advantage of your legally required rest breaks to stretch and adjust your posture. Use these opportunities to perform the recommended exercises and stay mindful of your body´s needs. A healthy back is essential for your performance and quality of life on the road. Remember, taking care of yourself is just as important as taking care of your truck!