Managing chronic low back pain: exercises for truckers

For truck drivers, prolonged hours of driving in the same position can lead to serious back problems like chronic low back pain

Chronic low back pain is one of the leading causes of disability worldwide, affecting physical ability, sleep, work participation, school, and personal relationships. Low back pain is common and can affect people of all ages.

According to information shared by Dr. Yuka Sumi on the World Health Organization’s “Science in 5” podcast, estimates from 2020 indicate that 1 in 13 people suffer from low back pain. Additionally, it is projected that by 2050, the number of affected individuals will increase, particularly in low- and middle-income countries where populations are growing and people are living longer.

Low back pain can significantly impact well-being and quality of life; however, there are treatments that can help improve conditions. Specific treatments may include effective self-care practices, physical therapies such as exercise and massages, psychological therapies to help focus on what can be done rather than the pain, and anti-inflammatory medications. Even with chronic low back pain, individuals can continue doing activities they enjoy.

5 exercises to relieve back pain

For truck drivers, prolonged hours of driving in the same position can lead to serious back problems like chronic low back pain. To prevent these issues, dedicating 15 minutes a day to stretching the back muscles can be highly beneficial. The following exercises help stretch and strengthen the back and supporting muscles.

1. Rotational stretch for lower back

Start lying on your back with knees bent and feet flat on the floor. Keeping your shoulders firmly on the ground, slowly rotate your knees to one side without lifting your feet. Hold the position for about 5 to 10 seconds, then switch sides and repeat the leg movement. Repeat 2 to 3 times per side.

2. Flexibility exercise for lower back

In the same starting position, contract your abdominal muscles, lifting only the lower part of your back. Hold the position for five seconds, then lower by flattening your back, pulling your belly button towards the floor. Hold for five seconds and perform 5 repetitions daily.

3. Bridge exercise

Maintain the same position with knees bent and feet on the ground. With relaxed shoulders and head, tighten your abdominal and gluteal muscles to raise your hips, forming a straight line from knees to shoulders. Hold the position as long as you can comfortably breathe deeply three times. Return to the starting position and repeat approximately 5 times more.

4. Cat stretch

Place your knees and hands on the floor with a straight back. To perform the stretch, slowly arch your back, tucking your head inward. Then slowly let your back and belly sink towards the floor as you raise your head, returning to the initial position. Repeat 3 to 5 times.

5. Seated lumbar rotation stretch

For this movement, sit on a bench or stool. Start by crossing your right leg over the left, placing your left elbow on the outside of your right knee, and twist and stretch to the side. Hold this position for 10 seconds, then repeat on the opposite side. Perform the movement 3 to 5 times per side.

Performing these exercises regularly can help alleviate mild back pain. Staying physically active can also assist in managing chronic low back pain. However, it is important to remember that for chronic conditions, consulting healthcare professionals is crucial as they can identify the most suitable treatment options for each individual.