Best Stretches for Truck Driver Back Pain

by Melissa West on April 11, 2018

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Back Pain Stretches


If you are a truck driver, driving 10-12 hour days, 5 days a week then you sit a lot on the job which contributes to stiff hips and a weak back. In this short video Melissa will share her best stretches for truck driver back pain that you can do when you get out of your cab for a break every two to three hours. You may wonder what a middle age woman who teaches yoga knows about know about driving and back pain. Well, about four years ago we drove across the county from the east coast to the west coast and spent many 12 hour days in the car. During that time I developed some strategies to deal with back pain from those long hours in the car. In this video I am going to share my best stretches for back pain and hip pain with you. Plus a bonus exercise to help to prevent back pain.

A few weeks ago I got an email from Texas Jack:

Dr. West,

My lower back feels so much better.
I truly appreciate all your efforts to help so many individuals with your style of yoga. It is your ministry, if you will, to reach out and bring a physical, emotional and mental healing to so many of us.

Do you have any suggestions for me: I drive a truck 10 to 12 hours, 5 days a week. So I sit a lot on my job which as you pointed out in one of your earlier videos that this sitting posture contributes to stiff hips and a weak back. Is there any intermediate stretches I can do when I get out of my cab about every 2 or 3 hours?
Bless you and your family, Texas Jack

This is such a great question Texas Jack. which is why I am so happy to do a whole video for you on stretches you can do when you get out of your cab every 2-3 hours.

First of kudos to you for taking those breaks every 2-3 hours and getting out of that cab. That is a the main thing.

If I were you, and this is what I would do when we would take breaks from the car when we were driving across the country, I would combine moving and stretching.

  1. Moving Lunges – this pose is extremely beneficial for both stiff hips and low back pain
  2. Laundry Machines – activates the muscles around your lumbar spine, bringing fresh blood flow and oxygen to the area
  3. Cross Crawls – engages your core while moving through a full range of motion which supports your back preventing back pain.

You know how much I love my fabulous finishers, so if you made it all the way to the end of this video put, ¨I will crawl away from back pain¨ in the comments

Sign up here for 8 days of back pain help with yoga and I will send you 1 video a day for 8 days with the best of yoga, ayurveda, self massage and pranayama (or breath practices) to help your back.

Thanks for pressing the like button, sharing this video on your socials and I will see you next week.

Namaste, Melissa

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