Truck Drivers have a high rate of musculoskeletal injuries. Working long hours in shift work with prolonged sitting, vehicle vibration, heavy lifting, deadlines, poor nutrition and lack of sleep can raise the risk of musculoskeletal injury.
How do we help truck drivers minimise the risk of musculoskeletal injury and stay healthy?
Exercise and nutrition are the big ones. Get these nailed and you go a long way to improve your health behind the wheel.
In this article let’s look at simple exercises to increase your core strength which will go a long way in minimising back pain.
Why is core strength important? If the pelvis is not strong and stable then the low back, mid back, neck and shoulders will suffer.
What are the best core exercises ? They are all good if done well and consistently.
The internet is full of core strength exercise routines. Try them and see what works best for you.
Here are 4 good core strength exercises to strengthen and stabilise the low back and pelvis. If you don’t know them then you will find them with a quick look on the internet.
- Bird Dogs x 10
- Glute Bridges x 10
- Planks 30 seconds
- Side Planks 30 seconds each side
Rest between each set for 30 to 60 seconds and repeat 2 to 3 times.
To get the best out of your core exercises you need to do abdominal bracing. This is where you pull your belly button in to your spine so as to stabilise the back.
This gives you better results with the exercise plus it decreases any risk of injury.
You can do core exercises while just sitting by pulling in the stomach and tightening your butt for a few seconds each time and do as many times as you like.
It is important to keep exercises simple and if you get bored then try other ones to keep it varied.
Remember that doing exercises well and consistently will give you the best chance to minimise musculoskeletal injury and if at any time you feel pain or discomfort when doing exercise then stop immediately.