If you’re a long distance trucker, then you know the kind of toll that this job can have on your back. Many truck drivers suffer from back pain while on the job and for some time after retirement as well. Truckers have to do a lot of sitting and the more a driver sits, the more that driver is prone to suffer from back pain. Unfortunately, the problem is that once that back pain starts, continued sitting in your everyday work duties will exacerbate the problem. Many truck drivers will fight through the back pain as long as possible, not realizing that simply “toughing it out” will also make the problem persist.

Luckily, Matt D’Aquino over at healthytrucker.net has some great advice for truck drivers on how to help prevent and alleviate back pain. Stretching and exercising is the very best things to do for back pain relief. The best part is that you don’t need any special equipment. All you need to do is set aside a bit of extra time when stopping for meals or overnight. These truck driver workout tips are easy and will make a big difference in the amount of pain you experience on the job.

Back Bends

How Many?

5 reps of 5-10 seconds each

How to Do it

Put hands on hips behind back. Now, lean back and hold for 5-10 secs. Repeat.

Why Do It?

This helps relieve the back by decompressing the spine and all of the fluid that builds up in the back after sitting down for long periods of time.

Front Bends

How Many?

5 reps of 5-10 seconds each

How to Do it

Like the back bend, put your hands on your hips but instead of leaning backward, lean forward.

Why Do It?

It’s important to combine this workout with the back bends to get a full range of motion. This type of movement also helps to loosen up the hamstrings and increase circulation in the legs.

Side Bends

How Many?

5 reps of 5-10 seconds

How to Do it

Put your hands down to your sides, lift one hand up while keeping the other one down to the side. With the hand that goes up, try to reach out and touch something to your side to get the maximum stretch.

Why Do it?

This movement helps lengthen the muscles along the sides of your torso while stretching the muscle fibers along your outer hip.

Knees up

How Many?

30 to 60 seconds (as many as possible)

How to Do It

Using the side of the truck, place your hands shoulder-length apart and take turns bringing each knee up, turning it to the side and taking it across your body.

Why Do It?

This movement really helps loosen up, strengthen and activate the glutes. It also helps stretch the pelvis area which can be really hard to target. It’s important to do as many of these as you can, especially when preparing for a particularly long haul.

Neck Stretch

How Many?

5 reps, 5-10 secs each

How to Do It

Start with one hand down to your side and the other hand out at a 90-degree angle, then lean your head to the opposite side. Try to reach out as far as you can with your arm while moving your neck the opposite way as far as you can. After 5 reps, switch arms.

Why Do It?

This will target the shoulders and the neck muscles to relieve tension that can build up after a long career as a professional truck driver. With this movement, it’s important to keep your one arm at a 90 degree angle. When it drops, the tension/stretch of the movement really falls off.

An Everyday Regiment

You should try to take time to do some of these stretches and exercises at least 3-5 times per day. Most single sets can be completed in just one minute, therefore it shouldn’t be too difficult to fit these truck driver workouts into your routine. Doing these movements on a regular basis can dramatically decrease the amount of back pain you feel and help prevent problems from worsening. Keep these truck driver exercises in mind when you plan your next trip.

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