When the majority of your day is made up of sitting, back pain can become an all-too-common problem. Heavy lifting and hours spent being jostled around on the road make back pain pretty prevalent in the industry. But if you’re suffering from truck driver back pain, all hope is not lost! Check out my video below for 3 simple lower back exercises for truck drivers.
1. Cross Kicks
To do this first exercise, lay on the ground or floor of your cab (if there’s room) flat on your back. Bend your knees like you’re about to do crunches.
Extend one leg flat on the ground in front of you. Extend the opposite arm on the floor above you.
Now, you’ll reach the extended arm towards the extended knee (like you’re doing a crunch). Your elbow and knee should meet in the middle of your body at about the hip area. Do 15-20 reps, then switch sides.
2. Lying Opposites
To begin this next exercise, lay on the floor on your stomach in Superman position (both arms extended flat above your head, and both legs extended on the floor). Make sure that your spine and neck are flat in a straight line.
Now, lift opposite limbs off the floor while keeping them extended (right arm, left leg). Hold for a second, return to starting position, and repeat on the opposite side. Continue doing this for 15 or so reps on each side.
3. Dumbbell Lifts
Stand up with your feet about shoulder width apart. Hold a weight in your left hand (a dumbbell, a kettlebell, a water jug filled with sand…whatever). Drop weight down towards your feet, then pull back up and lean to the right, making sure to work those obliques. Do about 15 reps and repeat on the other side (see video for a demonstration).
Always talk with your doctor or physician before beginning an exercise program. In addition to helping prevent back pain, these exercises can also help with things such as back surgery recovery – but you need to make sure your body is ready for them.