How To Ease Truck Driver Back Pain
Ask truck drivers whether they feel pain in their lower back, and more than half will probably say yes.
That’s the conclusion of recent research on back pain, which reviewed 19 studies involving 7,723 professional drivers. The results showed that 39% of drivers reported low back pain in the last 7 days, while 53% said they felt it over the past 12 months.
But back pain doesn’t have to be a truck driver’s constant copilot. Many of the factors that cause discomfort, including uncomfortable seating, improper posture and a lack of back support, can be solved by arranging everything in your cab to fit the natural way your body moves.
Ergonomics: The Secret To Reducing Low Back Pain
Ergonomics is the science of creating a workspace that meets the needs of the person sitting behind the desk. For truck drivers, the “workspace” is the cab, and the “desk” includes the steering wheel, pedals, gear shift, dashboard gauges and everything needed to do your job well.
Professional drivers can spend up to 14 hours a day sitting in the cab. All the while, their bodies absorb the vibrations of their vehicle and the road. This puts constant strain on a driver’s back, shoulders, neck, knees, ankles, wrists and elbows. And every pain that’s felt takes your attention off the road.
An ergonomically friendly cab can alleviate many of these problems. Studies show that when drivers ride in comfort, they’re more alert, have faster reaction times, and make fewer errors behind the wheel.
How Should Truck Drivers Adjust Their Seat To Prevent Back Pain?
Setting up your cab for comfort begins in the place where you spend most of your time: the driver’s seat.
First, set the proper seat height. It should be tall enough that you can place both feet flat on the floor, with your hips and knees bent at a 90-degree angle. The backs of your lower legs should just barely touch the front of the seat.
Next, adjust the seat back so it’s fully upright. Then use the seat slide to position yourself so you can reach the pedals comfortably. If you need to lift your back or hips off the seat to hit the gas, brake or clutch, you’re too far away.
Use a Lumbar Pillow or Cushion
The lumbar region of your body is your lower back, which has a natural curve. A lumbar cushion is designed to maintain that curve, prevent slouching and reduce low back pain. Many newer heavy-duty trucks come equipped with built-in lumbar support that can be adjusted manually or electronically. Aim for a firm but comfortable level of support.
If you’re driving an older truck without built-in lumbar support, you can place a lumbar pillow, small cushion or rolled-up towel behind your back to maintain ideal driving posture.
How Should I Position the Steering Wheel To Avoid Back Pain?
Adjust the steering wheel so your elbows remain slightly bent and your shoulders stay relaxed. The wheel should be near enough that you can reach it while keeping your upper back against the seat. Tilt the wheel as needed to keep your wrists straight and shoulders level.
Avoid driving while hunched over or leaning on the wheel, which truck drivers tend to do more often in traffic jams or while under stress.
Adjust Your Mirrors
Do you have to bend down or twist your body to see your mirrors? If so, then you’re causing undue strain on your back and neck. Fix the problem by positioning your mirrors so you can see as much as possible without having to move your body.
Climb In and Out of the Cab Carefully
Getting in and out of your truck the wrong way puts just as much strain on your back as a full day of driving. To enter and exit the cab safely, always turn around and face the truck. Use the three-points-of-contact method: keep two hands and one foot (or one hand and two feet) in contact with the truck at all times for extra support. Avoid jumping off the final step or skipping steps.
Lift Safely When Loading and Unloading
Use proper body mechanics when carrying heavy freight in and out of the trailer or cargo bay. Bend at the knees, not the waist, and let your legs do the lifting. Get a firm grip on the object and hold it as close to your body as possible. Always keep your back straight and avoid twisting while lifting.
Move at Every Stop
Take regular breaks from driving every few hours to counter the negative effects of sitting. Use the time to walk around your truck or perform simple stretching exercises, such as:
- Back extensions – Stand up straight with your hands on your hips and feet on the ground. Slowly recline your back. Hold, then return to standing upright.
- Torso twists – With your hands on your hips, twist your body left and right gently.
Need some inspiration? Try these 7 simple exercises for truck drivers.
Small Adjustments Can Create Big Results
Even tiny changes that improve your comfort behind the wheel can improve your spinal health. Keep your back straight and your shoulders relaxed, and you’ll make each route more comfortable.
Get more health and wellness recommendations. Read these tips to combat driver fatigue and stay more alert on the road.
Common Questions
How can truck drivers prevent back pain while driving?
Truck drivers can help prevent back pain by adjusting the seat, steering wheel and mirrors to support proper posture. Taking regular breaks to walk and stretch can also reduce stiffness caused by sitting for long periods.
What is the best seat position for a truck driver with back pain?
Adjust the seat so both feet rest flat and your hips and knees are bent at about a 90-degree angle. Keep the seat back upright and sit close enough to reach the pedals without lifting your hips or back from the seat.
How should truck drivers adjust their lumbar support?
Position the lumbar support against the natural curve of the lower back and adjust it until it feels firm but comfortable. Drivers without built-in support can use a lumbar pillow, small cushion or rolled-up towel.
What is the proper driving posture for truck drivers?
Sit upright with your back supported, shoulders relaxed and both feet able to reach the pedals comfortably. Avoid slouching, leaning forward or twisting your body while driving.
How should a truck driver position the steering wheel to reduce back pain?
Place the steering wheel close enough that you can reach it with slightly bent elbows while keeping your upper back against the seat. Adjust the tilt so your wrists remain straight and your shoulders stay relaxed.
What stretches can truck drivers do to relieve back pain?
During stops, drivers can walk around the truck and perform gentle movements such as back extensions and torso twists. Regular movement helps reduce stiffness and counter the effects of sitting for extended periods.
