Most Americans will complain of lower back pain at least once in their lives. It’s all too common with our lifestyles. Lower back pain is the second most common cause of adult disability in the United States and is a common reason for lost work days. One research study predicts that more than 80% of the US population will experience at least one episode of lower back pain at some point in their lives. The good news is that there are ways to prevent or lessen back pain episodes. According to the Mayo Clinic, you might be experiencing lower back pain if you have symptoms of muscle aches, shooting or stabbing pain, pain that radiates down your leg, limited flexibility or range of motion, or the inability to stand up straight. Lower back pain can be acute or chronic. If you’re experiencing pain for more than 72 hours that has not gone away with self-care, you should seek medical attention.
The World Health Organization has identified several risk factors associated with lower back pain, which include: occupational posture, obesity, body height, and age. Lower back pain costs Americans upwards of $100 billion a year in medical care costs. One study evaluated outpatient costs for lower back pain and found that patients paid an average of $369 for standard medical care, $760 for medical care with physical therapy, and $560 for chiropractic care for out-of-pocket expenses related to lower back pain. Lower back pain can be expensive, especially if you don’t have health insurance or have a high-deductible health insurance plan. Despite lower back pain being extremely common in the US population, there are several key ways that you can reduce your risk of experiencing lower back pain.
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Be Active
Back pain is common in people who don’t exercise frequently. Your spine is supported by various muscles of the back and abdominal. If a person is physically unfit, those muscle are weak and can’t properly support the spine. Various studies suggest that moderate daily physical activity of low-impact aerobic exercise is beneficial for maintaining the health of intervertebral discs. Activities such as riding a bicycle or walking at a brisk pace can help reduce back pain and increase your fitness. Weightlifting is also important in maintaining bone strength, especially as you age. The first episode of lower back pain commonly occurs between the ages of 30 and 50. As you grow older, the loss of bone strength and density can lead to osteoporosis and a greater chance of fractures. Lifting weights 2-3 times a week can help slow the loss of bone mass as you age.
Maintain a Healthy Weight
One of the main risk factors for lower back pain is weight. If you are overweight or obese then that extra weight can put stress on your back. A 2013 study presented at the North American Spine Society annual meeting estimates that Americans who are obese have four times the risk of developing lower back pain than those who are not obese. The study found that just by adding 20 minutes of light daily exercise can lower your risk of developing lower back pain by 32 percent. Obesity leads to numerous other chronic diseases such as diabetes and heart disease, so even if you don’t currently have lower back pain, losing weight is always a healthy move. Exercising regularly and eating a healthy diet can help you lose weight and reduce lower back pain.
Correct Your Sitting Posture
As truck drivers, you need to sit for long periods of times. As you probably know from firsthand experience, it can lead to bad posture and lower back pain. When you sit in a chair, you should keep your shoulders back and down, chin back, and belly in to help keep your lower back supported. This keeps your spine in a neutral position. Of course, the driver’s seat is not like an office chair. When driving you should adjust your seat to keep your knees almost level with your hips. Sit up straight and drive with both hands on the steering wheel. Keep your shoulders and arms relaxed. If you need extra back support, consider purchasing a lumbar roll or even use a small pillow or a rolled up towel. Additionally, remove your wallet, cellphone or anything else that might be in your pockets that could throw your spine out of whack. If you continue to experience lower back pain in a seated position, talk to your doctor or physical therapist. They might suggest other options or professional occupational health people that can help you determine the right posture for you.
Get Up and Stretch
Sometimes you drive for hours on end to reach your destination. Take a break and stretch! It doesn’t have to be a long break, even 5 minutes can help. Before starting a new stretching routine, it’s always good to consult with your medical provider. Remember to move into the stretch slowly and avoid any bouncing or rapid motion that can tear muscles. Stretches should generally be held for 20-30 seconds to get the most benefit out of the stretch. Spine-Health has a great resource of several stretches with pictures that focus on stretching the target muscles that generally contribute to lower back pain. Key muscles that have a tendency to be tight and contribute to lower back pain are the piriformis, hamstrings, and gluteus muscle groups. Yoga is also a great way to stretch and get exercise at the same time!
Odds are that you either currently have lower back pain or will experience it at least once in your life. You don’t have to go through life suffering from the pain. By changing and reducing your risk factors and lifestyle choices, you can either prevent or significantly reduce lower back pain. As truck drivers you have unique occupational factors working against you, but you can do it!
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