Staying Healthy on the Road as a Driver

Driving for long hours is an occupation that many people rely on. But what are the physical consequences of being behind the wheel for hours every day and how can we avoid them?

Drivers often go through a lot of different health issues, from back pain to chronic fatigue, influencing their day-to-day life and even their source of income. That is why, you need to understand the most common health issues for drivers and learn a way to stay fit and healthy.

Fortunately, these issues are preventable with the right lifestyle choices and therapeutic exercises. In this article we are going to examine the physical challenges a driver might experience and then introduce therapeutic exercises for drivers. So, to find an easy-to-do and accessible workout routine for drivers and a perfect solution to stay away from all the physical problems caused by this job, don’t miss out on this article.

You can also read: How driving jobs can impact your prostate health and how to prevent

A Simple Workout Routine for Drivers

Here’s a workout routine including some of the best exercises for drivers. These exercises can be done before or after shifts.

• Cat-Cow Stretch (5 minutes): This yoga pose is great for improving spine mobility and relieving back tension. Start on all fours, arch the back (cat pose), then lower the belly and lift the head (cow pose).

• Bodyweight Squats (3 sets of 10 reps): Squats help strengthen the legs, which are often neglected during long hours of sitting. To perform squats correctly stand with feet hip-width apart and lower down as if sitting in an invisible chair.

• Push-ups (3 sets of 10 reps): Push-ups engage the chest, shoulders, and core. Start by lying face down on the floor with hands slightly wider than shoulder-width. Raise your body off the floor by extending your arms. Make sure to keep your upper body and lower body in a straight line. Bring the body closer to the floor by bending your arms and repeat.

• Plank Hold (3 sets, 30 seconds each): The plank strengthens the core muscles, which are essential for maintaining good posture and preventing lower back pain.

The Hidden Health Risks of Driving Jobs

Here’s a list of the most common health risks of different driving jobs:

Cab Drivers

Driving a taxi can be both mentally and physically exhausting. Cab drivers typically sit for long periods, only getting out of the car occasionally. This lifestyle puts them at high risk for several health issues.

• Back and Neck Pain: Sitting for hours, often in poor posture, can lead to back pain, particularly in the lower back. According to research published by Biomechanics, prolonged sitting increases spinal compression, contributing to pain and discomfort [1].
• Stress and Anxiety: Another common health issue for cab drivers is anxiety. Traffic jams, road rage, and the constant pressure can lead to chronic stress and anxiety. This condition is often accompanied by physical symptoms like tension headaches and poor sleep quality.

Truck Drivers

Truck drivers, especially those on long hauls, often have to spend several days on the road. Their job involves sitting for hours, dealing with irregular sleep schedules, and eating convenience foods that are typically unhealthy. Based on a study from the Journal of transport and health, truck drivers are more likely to develop serious conditions like obesity, heart disease, and diabetes [2].

• Obesity and Poor Cardiovascular Health: As a truck driver you probably have a Limited access to healthy food options and a lack of physical activity. According to the National Institute for Occupational Safety and Health (NIOSH), long-haul drivers are twice as likely to be obese compared to other workers [3].
• Sleep Apnea and Fatigue: Irregular hours and sleep in cramped truck cabins lead to fatigue and sleep disorders like sleep apnea.

Heavy Truck Drivers

Heavy truck drivers, who transport massive loads, face similar issues to long-haul drivers but often with added physical strain and pain.

• Muscle Strains and Injuries: Lifting heavy objects or awkward postures during loading can cause strains, particularly in the back, shoulders, and neck. A study by the Journal of Occupational Safety and Ergonomics found that heavy truck drivers are prone to repetitive stress injuries because of their physically demanding work [4].
• Joint and Bone Issues: The constant vibrations from driving large trucks can affect bone density and joint health. Over time, this can lead to conditions like arthritis, especially in the knees and hips.

Intercity Bus Drivers

As an intercity bus driver, you probably face your own set of challenges. Long shifts behind the wheel, combined with the responsibility of transporting passengers, can take a significant toll on your physical and mental health.

• Mental Fatigue: Maintaining focus for long periods, particularly on the road, can lead to mental exhaustion. That is why you might experience headaches, feeling abnormally tired and vertigo.
• Leg and Circulatory Problems: Being seated for hours without proper breaks increases the risk of deep vein thrombosis (DVT), a dangerous condition where blood clots form in the legs.

Preventing the health problems of a driver

Here are a few driver posture correction tips and prevention strategies. By adapting these simple habits, you can make a huge difference:

1. Posture Correction: You should use ergonomic seat cushions and lumbar supports to maintain proper posture while driving. Adjusting mirrors so that things can be seen without slouching or stretching can also prevent neck and back strain.
2. Healthy Snacking: Instead of fast food, you should prepare some healthy snacks for the road. Snacks like nuts, fruits, and yogurt are both healthy and tasty.
3. Hydration: Drinking plenty of water is essential. As a driver you should keep a water bottle within reach and aim to drink regularly throughout your shift.

Therapeutic exercises to keep drivers in shape

Yes, you only get a few breaks and yes, your job doesn’t leave much time for working out. But there is still no excuse cause these exercises can be done during short breaks or even while seated in the vehicle. Here’s a list of simple exercises for drivers on the road:

• Seated Leg Lifts: This simple move can improve circulation and prevent DVT. Just extend one leg out straight and hold for a few seconds, then lower and repeat with the other leg.

• Neck Stretches: a simple exercise to prevent neck pain is gently rolling the head from side to side and holding each position for 10-15 seconds.
• Shoulder Shrugs: Shoulder tension is common for drivers. For feeling a bit better and releasing some tension, lift your shoulders toward your ears, hold for a few seconds, and then release. Repeat 10 times.

Conclusion

Driving for a living may come with its physical challenges, but with the right strategies, you can protect your health. By staying active, improving your posture, and adding some healthy habits into your routine, you can significantly reduce the risks associated with driving and long hours behind the wheel.

FAQ

References

[1]https://www.researchgate.net/publication/353841971_The_Effect_of_Sitting_Posture_and_Postural_Activity_on_Low_Back_Muscle_Stiffness
[2] https://www.sciencedirect.com/science/article/abs/pii/S2214140516301955
[3] https://www.ehstoday.com/health/article/21916096/niosh-study-long-haul-truck-drivers-twice-as-likely-to-be-obese
[4]https://www.researchgate.net/publication/323149061_Work_Related_Musculoskeletal_Discomfort_among_Heavy_Truck_Drivers