Back muscles can get stiff when they spend a lot of time in the driver’s seat. Stretching out those muscles and exercising them is the best way to keep them from kinking up.
These five exercises can all help alleviate and prevent back pain, particularly the lower back pain that can build up for truck drivers.
Be sure to consult your physician before undertaking any fitness routine.
1. Cat Stretch
Kneeling on the ground, arch your spine toward the ceiling. Hold for about 10 seconds and then release to your original position. Repeat as desired.
2. Hamstring Stretches
Lying on the ground, lift your leg to your chest, hooking your hands around your thigh to hold it. Hold this position for a few seconds and then release. Repeat as desired.
3. Knee-to-Chest Stretch
Lying on the ground, bring your knee toward your chest. Use your hands to secure your knee. Hold the position for a few seconds and then release to your original position. Repeat as desired.
4. Bridge Exercise
Lying on the ground, bring your feet in until your legs are bent with knees toward the ceiling. Keep your arms and hands flat by your sides. Life your pelvis from the ground until your body is at an angle, with knees still bent. Hold the position for a few seconds and then release to your original position. Repeat as desired.
5. Press-up Back Extensions
Lying face down on the ground, lift your torso up using your arms, keeping your palms, legs and feet flat. Lift under your spine is curved and hold for a few seconds, then release and return to your original position. Repeat as desired.