Long hours of driving, like those required by commercial driving jobs, are often associated with higher instances of back pain. If you have your commercial driver's license (CDL) and you are looking for employment as a driver, being able to recognize this association can help you take measures to prevent back pain in the future.
Here are 2 useful tips you can use to help alleviate the back pain many drivers working CDL jobs deal with.
1. Make stretching a habit.
While most people only stretch before a workout, regular stretching is one of the best ways to help prevent back pain while driving. The constant vibration of a moving vehicle can cause the muscles in the back to tighten up, so engaging in one of the following stretches throughout the day can help loosen these muscles and alleviate back pain.
- The Lunge- This exercise helps to loosen the muscle that runs from the femur, through the hip, and to the lower back. Sitting for an extended period of time causes this muscle to tighten, so performing lunges is a great way to loosen it back up before it contributes to lower back pain.
- Lower Back Arch- To complete this stretch, simply stand with your hands extended vertically above your head. Gently lift your chest up and arch your back, bringing your arms as far back as possible. This stretch will help to loosen your lower lumbar muscles, alleviating any aches.
2. Build strong muscles.
Engaging in strength training activities not only builds muscles strength, it can also help muscles recover from sitting in a stationary position for an extended period of time. Try incorporating these strength training moves into your regular workout routine to alleviate back pain in the future:
- Cross Kicks- Lay flat on the floor with both knees bent. Extend one leg, and extended the opposite arm above your head. Reach your extended arm toward the knee of your extended leg (similar to the motion required to complete an abdominal crunch). Doing 15 reps on each side will help strengthen your lower lumbar muscles.
- Dumbbell Lifts- Stand tall, and hold a weight in your left hand. Slowly lower the weight to your feet, and lift it again. You should feel this move in your obliques; the muscles in your abdomen that help stabilize your core. A stable core can lead to a reduction in lower back pain.
Taking the time to stretch regularly and engage in strength training exercises that will condition your lower back and core muscles can help you prevent the back pain often associated with CDL jobs. If you are looking for a job, contact companies like Montu Staffing Solutions.