Feeling every bump in the road: How drivers can prevent back injuries
Sitting behind the wheel of a commercial vehicle with a bad back is no joy ride. Commercial drivers are susceptible to back injuries for a variety of reasons, including the constant vibration their bodies feel just sitting in the cab.
But understanding simple anatomy behind the injuries and making some minor adjustments in daily routines can help reduce the risk of serious back problems.
How does constant vibration cause injury?
Whole-body vibration promotes back muscle activity. This leads to tired — and eventually fatigued — back muscles that are less able to support the spine.
Even a well-paved stretch of highway has the same effect, since the constant exposure to a slight vibration may lead to a herniated disc. The combination of sitting and the vibration from the road speeds up the process.
The upper back and neck muscles may also become strained from the position a driver holds their head while behind the wheel. The upper body strain is more obvious to a driver when the degree of road vibration is greater.
How can drivers counter whole-body vibration?
Since there is no way to eliminate exposure to road vibration, drivers must take actions to help reduce its impact on their back health. Drivers should consider the following best practices:
- Tilt the back of their seat 110 degrees from their legs. This will reduce pressure on the discs and allow the back muscles to relax.
- Properly position their seat and steering wheel so that they can reach the pedals without having to move forward off the seat.
- Avoid slouching and make sure mirrors are properly adjusted to match the tilt of the seat.
- Stretch and schedule breaks regularly. This only takes five minutes and is well worth the time and effort.
- Adjust the angle of their seat every half hour and shift their body weight and position throughout the day. These maneuvers alter the vibration on the body.
- Keep in shape. Being overweight increases the odds of back injuring their back.
Need more information on ergonomics? See our ezExplanation on Ergonomics for transportation. |
What role does the carrier have in preventing back injuries?
A motor carrier can’t control how a driver sits while driving. Nevertheless, it can also help reduce driver back injuries by:
- Keeping a close eye on the fleet’s suspension systems;
- Equipping trucks with added cushion/padding over the seat; and
- Providing lumbar supports in each truck or encouraging drivers to use a makeshift version (rolled up towel).
Key to remember: Even though there is little drivers can do to stop whole-body vibration, they can make a few simple changes in their routine to help protect their backs.