Truck driving is hard work, from staying awake during long, overnight trips to avoid traffic delays to ensuring every delivery is on time. However, it also requires you to sit still for long periods of time, leading to the same problems caused by a sedentary lifestyle. If you’re tired of dealing with back pain from simply doing your job, there are ways to combat the discomfort. Here are a few tips to relieve some of the discomfort, so you can excel in your profession.

How to Avoid Back Pain From Truck Driving

1. Stretch Your Muscles

Before you get out of bed to start a long day behind the wheel, wake up slowly by stretching while lying down. Start by lying on your back with your knees bent and your feet flat on the sheets; then, raise your pelvis, lift your lower back and hold the position to realign your spine. To stretch a tight lower back, pull one knee at a time to your chest. Then, with both legs bent, drop them together to the right or left, creating a spiral with your torso.

2. Adjust Your Seat

Since you’ll be spending the majority of your time in the driver’s seat, it’s imperative to optimize it for back pain relief. Make sure the base of the seat is close enough to the steering wheel, so you don’t have to lean or hunch over to drive. Also, make sure the back of the seat is upright, so you don’t put pressure on your lower back by unknowingly reclining.

3. Get Out Whenever Possible

Whenever you get a chance to take a break—whether during the loading and unloading processes or when refilling fuel or just pulling over to use the restroom—take a second to stretch your legs and back by walking around. Make sure you’re articulating each footstep completely by thinking of stepping from heel to toe, and stand tall as you move to stretch out your vertebrae. If it feels comfortable, bend over and touch your toes to elongate the hamstrings before getting back into your truck.

If you’re dealing with back pain from long hours on the road, turn to iSpine Pain Physicians in Minnesota. With locations in Maple Grove, Coon Rapids, Chaska, Shakopee, Sartell and Delano, their trusted team of back specialists can diagnose and treat the source of your discomfort, working toward both short- and long-term alleviation. To learn more about their treatments, visit their website, or call (763) 201-8191 to schedule an appointment.