When you think of occupations that are hard on the spine, you probably think of jobs that involve a lot of manual labor, like construction, logging or carpentry. These jobs certainly can be hard on your spine, but one industry that is also ripe with back pain is the transportation industry. Sitting for hours on end traversing rough roads can cause a number of issues for their spine. In today’s blog, we share some tips on how truckers and those in the transportation industry can help keep their spine healthy in spite of their profession.
Preventing Back Pain In The Transportation Industry
Whether you deliver packages throughout the city or you’re a long-haul trucker, being confined to the driver’s seat for an extended period can be really hard on your spine. You may not feel it after just one shift, but over time all of this stress can add up and lead to disc problems or joint degeneration. Here’s how we recommend keeping your spine healthy if you drive for a living:
- Really Focus On Your Posture – Strive to have a healthy posture when you’re in the driver’s seat. If you’re hunched forward or you’re leaning back because your seat isn’t providing adequate support, you’re going to be putting additional strain on your cervical or lumbar spine. This added stress will take its toll on you over the long run, so position your chair back in a supportive position and regularly conduct self checks of your posture to see if adjustments need to be made.
- Seat Support – Many people in the transportation industry use a separate cushion to provide some additional support when they are seated. Not all truck seats are comfortable and supportive, and this can shift additional stress to your lower back. Consider investing in a supportive cushion or similar padded device to provide some extra lumbar support.
- Get Up And Move When You Can – If you’re looking to kill some time while you’re refueling or cargo is being unloaded, get out of your truck and do some stretching or walking. Your body craves movement, so give it what it needs after being stuck in a seated position for hours at a time. Whenever you have the opportunity, get up and move to help take static pressure off your spine.
- Drink Plenty Of Water – It can be easy to rely on caffeinated sodas or coffee when you need an extra boost of energy during your shift, but these beverages can serve to dehydrate you. When you’re dehydrated, your muscles won’t work as efficiently because they can’t as easily get access to oxygenated and nutrient-rich blood. This can contribute to disc height loss, cramps and spinal muscle spasms. Help your back get the nutrient-rich blood that it needs by staying hydrated and improving your circulation.
- Exercise And PT When Off The Clock – When you’re not working, make sure that you set aside a little time to strengthen your back and your whole body with exercise. Making your spine stronger will ensure it can handle the stress you put on it while you are on the road. For even better results, consider working with a physical therapist once or twice a month to really target specific areas of your spine that are being stressed by your job. Helping your body become stronger while you’re off the clock will ensure it can handle the pressure when you’re on the job.
And as always, reach out to a spine specialist like Dr. Jackman if you have begun to experience new or chronic back discomfort. Treating problems in their infancy typically leads to much better results than if you put off treatment for months or longer. Let us help stop a problem before it snowballs. For more information, or for help with a specific spine issue, give Dr. Jackman and the team at The Midwest Spine & Brain Institute a call today at (651) 430-3800.
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