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Sam Anderson is president of Bay & Bay Transportation and directs its Healthy U driver wellness program.

There’s probably no other body part that absorbs the wear and tear of driving more than our backs.  In fact, truck drivers who are exposed to frequent vibrations, jostling and sitting for long periods often suffer the worst pain.

Back pain, according to the Mayo Clinic, is ranked second only to headaches as the most frequent cause of pain.  As such, back trouble costs our society millions of dollars annually.  But certain occupations bring added risk (machine operators and nurses rank right up there with truck drivers.)  And for these folks, injury prevention is an absolute must.

Lower Back Woes
The American Physical Therapy Association states that, by far, the most common site of back pain and injury is the lumbar region (lower back). Your lumbar spine bears the brunt of sitting, bending, stooping and lifting.

The Most Common Cause
While herniated discs are more common among truck drivers due to repetitive vibration and heavy lifting, muscular strains are the most common cause of back pain among the public. You have over 30 muscles and numerous ligaments that help keep your 33 vertebrae in proper alignment.  Muscular strains happen when an unexpected force, twist or pull is applied to one or more muscles in your back.  As a result, several tears occur in the muscle causing back pain.

Steps to Avoid Back Injury
Mark Porter, a professor in the United Kingdom, is leading a project called “Reducing Back Pain in High Mileage Drivers.”  His advice for avoiding back injury begins by simply paying attention.  “Your back may be telling you a lot about the state of your back and its relationship with your [truck] …it’s worth listening because it can give you an early warning of serious problems that may start with minor discomforts.”

In addition, the American Physical Therapy Association offers these steps to prevent back injury:

• Strengthen your back.  Recent studies suggest that regular exercise, such as walking and bike riding, may provide all the conditioning a healthy back needs.
• Stretch.  Prolonged sitting in one position is a back hazard.  Take periodic breaks to move around (every two hours in ideal.)  Equally important, ask your doctor or physical therapist for back stretches you can do in the morning and evening.
• Correct your posture.  When sitting or standing, don’t slouch.  Maintain the natural “arch” in your lower back, and keep your knees slightly bent.  When driving, adjust your seat (it should be firm), steering wheel and mirror positions to fit your size.
• Control your weight.  Being overweight, especially if you have a “pot belly,” puts added stress on your lower back.
• Lift with your legs.  Don’t bend over the object.  Bend your legs and keep your back straight.  Never twist as you’re lifting.

If you have comments about, or ideas for, “Healthy U for Truck Drivers,” please send them to me at healthyu@bayandbay.com. Until next time, remember, small steps can lead to big change and a healthier you.