Common Issues From Sitting In A Truck All Day And How To Fix Them
When you are on the road all the time, you are at increased risk for certain medical conditions. Of course, not every trucker is going to experience the same things, but there are some common themes running through the industry when it comes to health due to all the sitting that has to be done. In this article, we are going to be talking about some of the common issues that truckers face from sitting in their trucks all day, and some of the things that you can do to fix them. If you would like to find out more about this topic, keep reading down below.
The first thing that you are more likely to experience is a sore neck and back. Seeing as you are not using the muscles in your back and you are holding your neck up all the time, it’s no wonder that it begins to hurt. This is a problem because there’s not much you can do to avoid this other than to stop every so often and take a short walk, or lay down over your seats for ten minutes. Give your neck a break, and let your back muscles stretch in order to keep them in good condition.
If the issue persists, then you should see a chiropractor. They might be able to do something to help you, such as give you small exercises to complete, or you never know what!
Obesity
Another huge problem is obesity. When you are on the road a lot, you’re not getting the exercise that you need, you’re probably eating fast food more often than not, so really obesity is to be expected. Even though this is the case, it doesn’t make it okay and you need to avoid this at all costs. We recommend that you try taking some food with you for your meal while you are out. If you are going to be on a long trip and you can’t take that much food with you, then at least try to pick some of the healthier options when you take a break.
Swelling In Your Legs
When you sit down for so long, your legs become more likely to swell. If you’re not using your legs other than the slight movements, you are at risk of deep vein thrombosis as well which is not a pleasant condition. There are a few things that we can suggest here such as drinking enough water while you are on your drive, managing the amount of salt that you eat on the drive and before, as well as doing feet and ankle exercises while you are stopped in traffic for example. When you can, get up and have a walk around outside to get your blood pumping and your legs moving, and this should help you avoid the issue.
We hope that you have found this article helpful, and now see some of the common issues that you can get when you sit in a truck all day. Not only that though, but hopefully now you see how you can fix these issues as well. We wish you the very best of luck, and hope that this has helped you!
The human body is supposed to move continually. Even when we sleep, we toss and turn, and fidget endlessly.
The reason we do this has to do with how fluid moves around our bodies. We actually have several circulatory systems. The biggest is the blood, but there’s also one for lymph and another one for brain fluid.
These systems can work while the body is sedentary. But they have movement built into their design, meaning that to function at their best, they need you to activate your muscles.
Most workers have no problem doing this. Even office workers have to get up for a cup of coffee or a meeting every now and then.
For truckers, though, it’s a different story. You often can’t stop and take a break to stretch your legs, particularly, if you’re caught in traffic.
And that’s a problem because it can lead to damage to your blood vessels over time.
Many truckers develop problems such as varicose veins and deep vein thrombosis. It’s not just down to “getting older.” Instead, it’s a consequence of how blood pools while you drive. Over time, it applies pressure to the inside walls of veins, causing them to lose their elasticity and balloon outwards. When this happens, it’s almost impossible to get them to return to their original shape.
The trick here is to move your legs around often. Just moving them at the knee can be enough to get the blood moving. When you come to a traffic stop, try pushing both your toes into the floor and then releasing, repeating several times. Again, this will encourage the blood vessels in the legs to get to work and return blood to the heart.
While stopping every hour or so isn’t always possible, you should try to do it whenever you can. Stopping and moving gives your body a chance to pump blood around your system, relieving vein problems in your legs. You’ll notice that you feel so much better after a five-minute walk and stretch than if you just carry on driving. Plus, it will help reduce the chance you’ll develop vein dysfunction in the future.
Wear Compression Stockings
The idea of wearing compression stockings might sound a little strange. But studies seem to indicate that they work.
Stockings compress muscles. This process, in turn, causes the blood vessels inside them to work harder. Evidence suggests that they can reduce blood clots by a significant amount.
You can buy compression stockings in most drug stores. They’re also a great investment if you do a lot of flying.
Flex Your Foot At The Ankle
Another strategy is to flex the ankle, something that medics call dorsiflexing. The action moves the foot up and down, helping to pump the muscles and improve overall blood flow. It’s also great if you drive in a cramped seating position.
There are many benefits to working as a long-haul driver (or trucker). However, the nature of the work sometimes means that you are susceptible to specific injuries, which, if not treated appropriately, could mean you have to take a lot of time off work. Not only could this lose you money, it means you won’t be able to get behind the wheel and do what you love for a little while.
With that in mind, here are the most common injuries that truckers have to deal with.
1: Sprains
Whether you are regularly lifting heavy cargo or attempt to do a two-person job alone, it’s relatively easy to sprain your wrist. However, a sprain can be incredibly painful, and if left untreated, can cause severe damage to your wrist/hand.
2: Back/Neck pain
Spending lots of hours behind the wheel, combined with poor posture, can lead to many back and neck injuries, which can quickly worsen over time.
3: Repetitive Stress Injuries
Repetitive stress injuries are caused when you repeat the same task over and over again. For example, you could get an RSI through how you hold the steering wheel or by sitting in the same position for too long. This can lead to painful swelling and inflammation.
However, there are several steps you can take to minimize the risk of injury moving forward – keeping you happy, healthy, and behind the wheel!
This includes:
Participating in Yoga.Yoga is a great way to remove any tension in your body and is also a great way to unwind after an incredibly stressful day. It can also help you recover from an injury and relieve the pain you may be holding in your neck, back, or shoulders.
Visit a chiropractor. There are numerous different ways in which you can take better care of your body – many of which can help you recover from injuries quicker or reduce the chances of getting injured in the first place. For example, you could arrange a visit with a chiropractor. When you visit a Chiropractor, you can treat injuries in your neck, back, and shoulder muscles, alongside reducing inflammation in your body.
Working out. In addition to yoga, you should ensure that you include plenty of exercise into your routine. This is a great way to ensure that you spend time outdoors and positively impact your physical and mental health. Whether you work out with others or alone, you should spend at least 30 minutes a day exercising.
Practice good posture. As mentioned previously, many of the above injuries are caused a result of poor posture. Therefore, you should work on improving your posture wherever possible. When sat in a truck, you should ensure that you have appropriate lumbar support and that your knees rest lower than your hips. You can find more guidance on proper driving posture here.
Taking regular breaks. Another way you can minimize the chance of getting injured when driving is by taking frequent breaks. Though the rule varies depending on the area you might be driving in, drivers are expected to have at least 11 hours rest after driving – but long journeys should include smaller breaks throughout the day.
Check out more great articles from Mother Trucker Yoga:
We understand that during this time our drivers must still keep on rolling. And as you roll on from city to city, and state to state. We appreciate you and your continued service to keep our country moving.
And although it seems silly, during this time, it’s always a great idea to stop and reflect on how we can be a part of the problem or a part of the solution. We at Mother Trucker Yoga want to be a part of the solution!
With the outbreak of COVID-19 impacting our state and local community, we are focusing on doing things we need to do to keep you, our community, our staff, and our facility as safe and as healthy as possible.
Like us, many of you were intending to travel to MATS and join us and thousands of others for three full days of fun, community, and connection. However, in light of the current events, MATS was canceled.
But let’s take this time to make sure we are practicing good hygiene and supporting others to stay healthy!
Here are the current guidelines and announcements from federal, state and local agencies, including the CDC and other health organizations.
Consider the following when out on the road, in the efforts to stay healthy and help others do the same:
If you are feeling healthy, keep moving.Keep walking, keep exercising. A healthy body and mind can reduce stress and boost your immune system.
Support each other in cultivating a gratitude practice.Dr. Joe Dispenza conducted a study that found: Practicing gratitude for 9-10 minutes, 3 times per day, for 4 consecutive days increases the function of your immune system.
Get some quality sleep.Check out our guided meditations to help you get some much-needed shut-eye! Get 7-8 hours of sleep a night. Research has shown that T-cell production increases with consistent good rest and sleep. Naps are GREAT!
Consider how you can support the health and comfort of your neighbors and friends. Check up on anyone you know that may have compromised health. Stay connected via phone, text, and email.
Be mindful of the source of information. Be thoughtful before sharing or posting. Question information that might be untrue or cause concern.
If you have a compromised respiratory system, immune system, uncontrolled high blood pressure, and/or diabetes, stay safe and stay home.
If you show any signs of illness (fever, cough, shortness of breath), Contact your health care provider and use common sense. It may not seem like a “big deal” but others may not have as strong of immunity as you do. Consider others and their health as well as your own during this time. It is difficult to discern the difference between Coronavirus, Influenza, the common cold, and allergies.
Minimize exposure to Coronavirus by following the hand hygiene guidelines – washing your hands with soap and water for 20 seconds and avoiding touching your eyes, nose, or mouth with unwashed hands. If you are experiencing flu-like symptoms, contact your doctor. Or check out our DYI hand sanitizer recipe HERE.
Practice good social etiquette: wash your hands, cough or sneeze into your arm, and use paper towels when opening doors. Or at a minimum just we aware that the germs we spread not everyone’s immune system can withstand.
Consider wearing gloves when working outside your truck.
It is an absolute honor to serve you at Mother Trucker Yoga and to participate in keeping you safe and well.
Keep Yourself Healthy and Safe with these Practices – COVID-19 Virus:
1. If you have a runny nose and sputum, you have a common cold.
2. Coronavirus pneumonia is a dry cough with no runny nose.
3. This new virus is not heat-resistant and will be killed by a temperature of just 78°/81° Fahrenheit. It hates the Sun.
4. If someone sneezes with it, it takes about 10 feet before it drops to the ground and is no longer airborne.
5. If it drops on a metal surface it will live for at least 12 hours – so if you come into contact with any metal surface – wash your hands as soon as you can with a bacterial soap.
6. On fabric, it can survive for 6-12 hours. normal laundry detergent will kill it.
7. Drinking warm water is effective for all viruses. Try not to drink liquids with ice.
8. Wash your hands frequently as the virus can only live on your hands for 5-10 minutes, but – a lot can happen during that time – you can rub your eyes, pick your nose unwittingly and so on.
9. You should also gargle as prevention. A simple solution of salt in warm water will suffice.
10. Can’t emphasize enough – drink plenty of water!
And don’t panic. Check all your sources when reading on Social Media!
Know the Symptoms:
1. It will first infect the throat, so you’ll have a sore throat lasting 3/4 days.
2. The virus then blends into a nasal fluid that enters the trachea and then the lungs, causing pneumonia. This takes about 5/6 days further.
3. With pneumonia comes high fever and difficulty in breathing.
4. The nasal congestion is not like the normal kind. You feel like you’re drowning. It’s imperative you then seek immediate attention.
Serious excellent advice by Japanese doctors treating COVID-19 cases:
Everyone should ensure your mouth & throat are moist, never dry.
Take a few sips of water every 15 minutes at least.
Why? Even if the virus gets into your mouth, drinking water or other liquids will wash them down through your throat and into the stomach.
Once there, your stomach acid will kill all the virus. If you don’t drink enough water more regularly, the virus can enter your windpipe and into the lungs. That’s very dangerous.
The new Coronavirus may not show signs of infection for many days. How can one know if he/she is infected? By the time they have a fever and/or cough and go to the hospital, the lung is usually 50% Fibrosis and it’s too late (Fibrosis is not reversible).
Simple self-check that we can do every morning:
Take a deep breath and hold your breath for more than 10 seconds. If you complete it successfully without coughing, without discomfort, stiffness or tightness, etc., it proves there is no Fibrosis in the lungs, basically indicates no infection.
In critical times, please self-check every morning in an environment with clean air.
In the efforts to keep your body well. Please enjoy a complimentary FREE 30 days of our Online Yoga/Fitness Membership Site where you can log in and get a little movement and mental health session whenever you need it.
PLUS we will be bringing in LIVE sessions with Hope again! So get ready for some interactive fun!
USE THE CODE: CORONA2020
And for everyone that signs up, we will be drawing for some prizes to celebrate your step toward health and well-being!
Please reach out with any and all questions or concerns.
Above all, be well.
Thank you for reading our blog. Don’t forget to check out our other blogs:
Did you know that there are over 7 million truck drivers on our roads? Sadly, truckers are one of the unhealthiest populations in our country. The long work hours, little to no time to rest or stretch throughout the day, and the obvious requirement of sitting for long hours on end do not help matters much. These forces work against drivers maintaining a functional body, but it doesn’t have to be that way.
Yoga has been around for nearly 5,000 years. Yoga is comprised of different poses that help different parts of the body. Most people start to incorporate yoga, or other mindful movements, into their daily routine in order to benefit themselves both mentally and physically.
It isn’t a secret that life on the road as a trucker isn’t easy. Deadlines quickly become the priority and your health and overall well-being takes a backseat. BUT you don’t need a gym or a yoga studio to stay healthy. There are many things that you can do to help keep your body functional and healthy while on the road.
Here are 4 changes you can start to make today to start living life on the healthier side of the highway. Get a functional body in no time!
Do Something While You Are Driving!
Now please don’t take this the wrong way. Safety should ALWAYS be your #1 priority. However, if you can multitask while driving I encourage you to do it. Get the most out of the time you have by utilizing hand weights, resistance bands or mindful breathing exercises while driving. Better yet, tune into Mother Trucker Yoga’s Yoga in Seat Guided Audio that guides you through simple exercises to help keep your body and mind limber, happy and healthy while on the road.
Move
How many trucks have ever considered yoga? Probably not many. It’s ok–believe it or not, I’m not shocked. However, yoga is for everyone–truckers included. Truck drivers sit all day, have limited movement opportunities, incur broken sleep patterns, and have added stressors that continually take a toll on their bodies. There are also limited resources available to them to make the changes they know they need to make. Incorporating yoga movements will help you to increase wholeness and wellness. If you are looking for a starting point, the Mother Trucker Yoga Online Studio only costs $7.99/month and you will receive professional, inspiring, functionally-safe classes accessible wherever you go.
Shed Your Shoes
After a long day on the road, take off your shoes! Our bodies are like rubber bands; the tighter a rubber band gets on one end, the more it will pull on the other end. If our fascia becomes stiff, the more we feel that sticky stiffness in our bodies.So what I’m saying is: if your hips are tight, your feet will react, and if your feet are tight, your hips will react. Get the point? So in the end, shed those shoes! And if you suffer from foot pain, know thatpain reliefis not far.
Strengthen Your Core
Your core muscles to help support you in everything that you do. Strengthening your core helps to improve your posture, decreases lower back pain, and improves your overall stability and posture. As the creator of the Core Functional Fitness Program, I have over a decade of experience teaching and practicing functionally fit exercise.
Making these small changes today will lead to a lifetime of benefits, both physically and mentally. Don’t waste any more time–start today and work on your functional body!
Here are some other great resources to help you get started:
Have you heard? RoadPro Family of Brands has kicked off a drivers only private forum (chat room) where truck drivers can come ask questions, answer questions and hang out with fellow drivers in a virtual setting. This isn’t a place to complain or post rude comments, but rather a place for drivers to motivate one another, give and receive great information, take fun quizzes and win free products and swag.
RoadPro launched this online offering back at GATS (Great American Truck Show) back in August 2019 inviting drivers to come and join.
“I love the idea of BreakTime for truck drivers as it gives those who may not be on Facebook a place to connect with other drivers and say up to date on what is going on. I know I am not a driver and never claim to be one. However with nearly 20 years in the fitness and yoga world and a traveler myself, I get it. I grew up around the trades, and had drivers, family members of drivers and company owners of trucking outfits all as students over the 14 years I owned and operated a yoga studio in my home town. I have a real passion for helping drivers and am excited to help inside BreakTime. My expertise is movement, fitness, and lifestyle. My focus is making it super-duper easy, accessible, quick and fun.” -Hope Zvara
Ask questions, gain insights, inspiration and a kick in the pants to start your health and fitness journey over the road alongside Mother Trucker Yoga and Hope. Have back pain? Neck pain? Stressed? Can’t sleep? Wondering where to start? Hope will answer all those questions and more. But for now you can check out one of Mother Trucker Yoga and Hope’s recent blog posts all about back pain.
On Tuesday, January 14th 2020 at 7pm EST
(6pm CST, 5pm MST, 4pm PST)
Come join Hope Zvara, CEO of Mother Trucker Yoga for a private chat, Q & A and some fun giveaways inside BreakTime.
To join it’s fast and easy, no need to give your blood type, your first born child or take out a small loan (insert humor) it’s FREE to drivers.
At Mother Trucker Yoga we hope you come join in on the fun over at BreakTime with Hope. There are already questions posted waiting for your comments in BreakTime for Tuesday nights chat!
Have you ever been questioned if you were “fit for driving”?
Has it ever come to mind that someone, anyone, you, could be unfit to drive?
This is a reality not just for truck drivers, but America. Driving may be a sport for some, and leisure for others. But for a truck driver, it is their lifeline, their job, and for many their passion.
So what does it mean to be fit for driving?
How can someone increase their overall health to become more fit for driving?
Taking into consideration like functional mechanics- how you move or should move, quick reactivity, mobility, whole-body coordination all while driving. The question becomes: “do you know what the signs are? And are you up to speed?”
It used to be more of an aging conversation, when you get to X age then you will have to stop doing this. Or you will no longer be able to do that. But more and more research is indicating, and heck, just look around you, it is obvious that we all need to get up to speed with our health and it may serve us all to check in with our ability to drive. For not only our own safety but the safety of others.
Similar to the freedom of walking, the thought of not being able to drive is daunting. Yet I have worked with tens of thousands of individuals and many still aren’t motivated to make even the smallest changes until it is almost too late.
Why wait until you can’t walk to see it as important.
Why wait until you get your license revoked, or you get into an accident to decide it is a necessary privilege.
The AMA in 2010 stated that lack of mobility is something that doctors take into consideration with older adults when assessing whether driving privileges should be taken away.
But here is the reality check: How many of you reading this honestly feel you move like a senior (75+) but most definitely are not one?
So many of us consciously refuse to take care of our bodies like they are made of steel. That they will just keep taking the beating. That they will jump up upon request no matter what situation, what age, what variable.
Mobility Concerns to Consider While Driving:
Grip strength for simple things like opening the door and pulling it closed
Looking back while backing up (although review cameras are great, this is a basic function we must not lose sight of) requires neck and torso rotation. And good eye tracking.
Varying degrees of hand, elbow and shoulder coordination while handing the steering wheel. And good hand eye coordination.
Gas and pedal breaking which uses ankle mobility and control.
For my truck drivers multiple hand-eye-foot coordination functions combine with fine motor skills while shifting, breaking, and turning.
It is easy to say these things are not a big deal. Until we can no longer do them. And it then becomes hard to say as to when it is those fine motor skills were lost. Technology has robbed many of us of basic movement patterns. Where now we have to work twice as hard to keep to it or we will surely lose it.
But as a truck driver, driving a big rig takes a lot of handing, not to mention the loading and unloading that comes with the territory but can wear on the body over time.
Now you may be shaking your head saying this is all nuts and you move just fine. But the thing is, basic mobility patterns like the above are often what is first to go and can often go unnoticed. But it is often the overlooked issues that can cause the greatest concerns later on in life when they slowly begin to take the things we love most away from us in a blink of an eye.
Take the Fit for Driving Test:
The Ankle Mobility Test:
Get into a lunge with the front foot’s big toe roughly 4 inches (3 inches if 5’2″ or less) and without allowing the heel to pick up. Try to lunge the front knee into the wall.
Having trouble?
You may want to tune into the notion that this mobility has everything to do with you coming off the gas or break easily accident-free.
Exercise: Two-Part Calf Stretch
(LEFT) From a standing position place one foot up on a half dome (or something firm and rolled up). Anchor the heel down and do not let it lift. Align the outer edge of the foot with something parallel with it. Keeping tall, and not allowing your pelvis to tip forward. Begin to walk the free foot forward. You should begin to feel a stretch. Hold that stretch for minimum of 30 seconds.
(RIGHT) Standing tall take a casual step back with one foot. Not allowing the pelvis to tip forward, bend the front knee. Now work to bend the back knee without lifting the back heel. Hold that stretch for a minimum of 30 seconds.
On both stretches notice if the inner ankle collapses or the knee bends inward. Try to keep the knee forward and his ankle in neutral.
Hand Mobility Test:
Correct Placement
Get down on all fours (oh, there is more to this test than just your hands). Spread your fingers out wide with the middle finger pointing forward and the thumbs pointing at each other (feel free to help your thumbs). Is tender or difficult to flex the wrist at a 90-degree angle?
Is there space under the palms or are your fingers curled up (flexion) off the floor? These are warning signs that gripping tension which is a common occurrence and needs to be counteracted. This is a road that will lead to immobility in the joints of the wrists, fingers, and thumbs.
Exercise: Flexion and Extension
Shoulder Mobility Test:
Get down on all fours and plant your hands as done in the Hand Mobility Test.
Work to draw the thumbs out as close to 90 degrees from the middle finger as possible. Can you do this without the folds of the elbows turning inward? This will clue you into excessive tension between the shoulder, elbow, and wrist. As a driver, this is critical to assess, as one needs all hands on deck and this could be a shoulder issue.
Sitting Twist Test:
Sit in the driver’s seat or in a chair with both feet flat on the floor and pelvis evenly planted. Work to rotate like you are reaching for your seat belt (but keep hands-on lap) and try to first rotate with your rib cage only. No lifting your hips. Can you see behind you yet?
Next, try to rotate your neck? Can you see over your shoulder now? At what point do you need to cheat and lift your hip? Or maybe you need to use your hand to force the rotate due to tight muscles?
Exercise: Seat Belt Grab Sit and Twist
Sitting in the driver’s seat or on a chair practice rotation daily. And don’t forget to incorporate daily stretching in that release tight back muscles and neck muscles like in Mother Trucker Yoga’s online membership site.
Intrinsic Muscle and Nerve Foot Test:
Take off your shoes and socks and try to spread your toes apart. Can you separate each toe?
Can you give yourself a “thumbs up” with your big toe?
Issues like these can be a big indicator of intrinsic foot muscle atrophy or weakness in the muscles of the foot. This is an issue because this could mean nerve issues in the lower leg (many of which come with a lack of use like from long-term sitting).
Exercise: Toe Piano & Dancers Feet
Get your shoes off daily! Yes daily! Move your toes around, stretch your feet. Roll on an acuBall! I’m going to get a lot of flack for this, but don’t listen to people who tell you to keep your shoes on when your feet hurt. That is part of the problem! Would you keep a cast on after you injure your arm, or leg, or even foot? Heck no!
Shoes are casts, and the longer you wear your casts, the bigger the issue becomes.
Taking care of your body has less to do with how many push-ups you can do and more to do with asking yourself “can I still do all the things I desire to do every single day?” If not, then something has to change.
And most people swing far left and go off the handle with implementing things that quite possibly aren’t necessary. Now that is not to say that deciding to run a marathon or exercise for 2-hours each day is a bad thing.
But if at the end of the day we all simply want to age gracefully and keep doing the things that are necessary, and love. Then I reckon we start there. But keeping the physical body healthy. Your muscles and nerves working optimally is also an internal thing. And as the saying goes “you are what you eat“. So equally ensure you are fueling your body with the same care you are your rig.
Are you fit for driving?
If you are a truck driver or want to be one there is a list of requirements you must adhere to to be out on the road. To keep or obtain your CDL (Commerical Drivers License) there is a list of criteria that drivers must adhere to in the department of health and wellness:
Vision
Hearing
Diabetes
Blood Pressure
Blood Sugar
Sleep Apnea
Self- Certification
Mother Trucker Yoga believes with small simple changes a driver, just like you can meet and pass all the above requirements. You can be fit for driving. You can do this. You can improve your health. You can improve your driving experience. You can do this. We can help!
Let us know how you fared out with our test?
Need help?
Contact Hope via email and she can help you get fit for driving today!
