Professional HGV and Coach Drivers Must Maintain Good Mental and Physical Health
When applying for a license the driver must undergo a basic medical with a GP – but how long is that valid for? The answer …… the duration of the license.
Question…. When was the last time you went for a checkup with your GP? If you are like me, (and most of the population) you are struggling to remember. “No big deal, sure I’m grand and anyway …………… flat 7up with sort everything”. Now don’t get me wrong, I’m not saying that you should start eating lettuce and staying clear of everything that tastes like actual food …. but it may not be a bad idea to actually think about the food you eat on a daily basis – even keep a note for a day or two … it might surprise you.
Enough of the diet stuff!!!, as a professional driver you
have a very sedentary job – as in you sit for most of your working day. Drivers will fight through the back pain as long as possible, not realising that it’s only going to get worse each day that goes by. It’s only a matter of time until the breaking point is reached and in many cases the end result is several months/years without work. The best protection from driver back pain is to stretch and exercise. This will help prevent,eliminate or decrease the amount of back pain you are experiencing right away. No equipment is required and it only takes a few minutes each day to make a BIG difference in the amount of back pain drivers experience.
Below, we have set out some simple back stretches you might consider doing – however before starting ANY exercise routine, we recommend that you first get a checkup with your GP – at least it will give you a starting point.
1. Back Bends
How Many?
5 reps of 5-10 seconds each
How To Do It
Put hands on hips behind back. Now, lean back and hold for 5-10 seconds. Repeat.
Why Do It?
This really helps decompress the spine and all of the fluid that can build up in the back after sitting down for long periods of time.
2. Front Bends
How Many?
5 reps of 5-10 seconds each
How To Do It
Put hands on hips just like the back bend. Instead of leaning backward, lean forward. Combine it with the back bends to get a full range of motion.
Why Do It?
This movement helps to loosen up the hamstrings and increase circulation in the legs.
3. Side Bends
How Many?
5 reps of 5-10 seconds
How To Do It
Put hands down to side, one hand goes up while the other stays on the side. With the hand that goes up, try to reach out and touch something to your side to get the maximum stretch.
Why Do it?
This movement helps lengthen the muscles along the sides of your torso while stretching the muscle fibers along your outer hip.
4. Knees Up
How Many?
30 to 60 seconds (as many as possible)
How To Do It
Using a wall or side of the truck, place your hands apart just outside of shoulder width and take turns bringing each knee up, turning it to the side and taking it across your body.
Why Do It?
This movement really helps loosen up, strengthen and activate the gluteus muscles. It also helps stretch the pelvis area which can be really hard to target.
5. Neck Stretch
How Many?
5 reps, 5-10 secs each
How To Do It
Start with one hand down to your side and the other hand out at 90 degrees, and then lean your head to the opposite side. Try to reach out as far as you can with your arm while moving your neck the opposite way as far as you can. Note: With this movement, it’s important not to allow the arm out to the side to drop. When it drops, the tension/stretch of the movement really falls off.
Why Do It?
This will target stretching out the shoulders and the neck muscles to relieve tension that can build up in these problem areas.
6. Goals
The goal should be to take time to do some of these movements 3-5 times per day. It doesn’t have to be all of the movements, just start doing some as time allows. Most single sets can be completed in just one minute, so we are just talking about a little bit of time here. Doing these movements on a regular schedule will dramatically decrease the amount of lower back pain driver’s face. Arriving at a delivery point, do you jump from the cab?
Despite what your better half may think ….. your body is a well-designed machine which has built in shock absorbers. When jumping from a cab or trailer your body has to absorb the impact of the landing. It goes without saying that the higher up you jump from, the greater the impact on your body. Lower back, knees and ankle issues are common complaints for professional drivers. As anyone who has had one knows, these types of injuries are often life-long. They can continue to cause discomfort long after they’ve healed.
Just consider this fact for a moment; The impact force of jumping from the bottom step of a truck compared with jumping from the floor level or seat level can increase from 1 to 1.5 times your body weight to 5 to7 times your body weight.
Keep three points of contact with the truck as you step off, two hands and one foot – climb in and out. Break the habit, not yourself.
As you may (or may not) be aware, the EPDA works on your behalf with the European Commission representing YOU!!, the professional driver regarding your welfare, legislative changes and more importantly, gives you a voice with the people that matter. At this moment in time, the EPDA has not been advised of any change in legislation regarding additional driver fitness requirements however, as a professional body we believe we should be proactive in acting as a professional driver’s representative’s body.
