Proper Driving Posture
When you are in a truck for long periods of time, proper driving posture becomes a very important subject. Whether you are throwing tarps or driving, there is no shortage of ways to injure your neck and back as a truck driver. Most common injuries can be addressed with good preventive practices and simple stretches.
Proper driving posture is defined as keeping your back straight, your shoulders back, and your rear touching the back of the seat. Your body weight should be evenly distributed between your hips and your back should keep its normal curves.
Tips to Keeping Proper Posture While Driving
- Keep your seat height as high as it can comfortably go: Make sure that you sustain complete vision of the road, your head does not hit the roof of the vehicle, and your feet comfortable reach the foot pedals.
- Use a lumbar support: A lumbar support is used to preserve the neutral arch of your lower back. If the vehicle you are driving does not have a built-in lumbar support, use a rolled-up towel or a small pillow instead.
- Elbow position: Keep your elbows low and close to your body. By doing this, you are helping to maintain your shoulders in a safe and neutral position.
Stretches Used for Proper Driving Posture
- Stretch Sitting:
- Tuck your pelvis to the back of the seat.
- Tilt your lower ribs down to elongate the spine.
- Place your hands on the side of the seat and push down as you bend forward.
- Hinge backwards until the middle of your upper back is hooked onto the seat.
- Relax your arms.
- Re-position your shoulders by rolling backwards.
- Red Light Chin Tucks:
- Rest your head on the head rest.
- Gently tuck your chin in.
- Hold for 5 seconds.
- Repeat 10 times.
- Gluteal Muscle Stretches:
- Sit up tall.
- Push your knees outwards.
- Hold this position for as long as you can or until you need to drive again.
- Full-Body Stretch:
- Get out of the car and stretch.
Truck drivers spend much of their time on the road, and one of the biggest complaints is neck and back pain. This is due to incorrect posture most of the time. Please use these tips and stretches to help soothe the pain as well as prevent it.