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Sioux Falls Truckers: Ease Low Back Pain

Updated: Feb 19

The Road Takes a Toll on Your Back


A blue truck parked on a wide, empty road against a backdrop of hills and a cloudy sky at sunset. A single lamppost stands nearby.

Long-haul trucking is more than just a job—it’s a lifestyle. But hours behind the wheel, bouncing over potholes, and sitting in the same position day after day? That’s a recipe for low back pain. If your spine feels like an overworked shock absorber, you’re not alone.


The good news? There are simple things you can do right now, even from the cab of your truck, to reduce the pain before you see a chiropractor.


 

Why Do Truckers Get Low Back Pain?


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1. Prolonged Sitting & Spinal Compression

Think of your spine like a stack of pancakes. When you sit for long periods, especially in a slightly slouched position, it’s like someone is pressing down on the stack. Over time, this constant pressure can cause discomfort, stiffness, and even nerve irritation.

2. Road Vibrations & Micro-Trauma

Even on smooth highways, your truck vibrates. Over thousands of miles, those micro-movements add up, creating small but constant stress on your lower back. It’s like holding a jackhammer all day—except the vibrations are sneaky and creep up on you.

3. Poor Posture & Weak Core Muscles

Your core (abs, lower back, and hips) is your body's natural seatbelt. When it's weak, your spine takes more of the load, leading to strain and misalignment. Slouching, hunching forward, or leaning to one side can make things worse.


 

What You Can Do Right Now for Relief


White truck parked at a loading dock of a large warehouse with blue and white exterior. Red doors line the building, under a cloudy sky.

1. Adjust Your Seat for Spinal Support

  • Tilt your seat slightly back (100-110 degrees) to reduce stress on your lower back.

  • Use a lumbar roll or rolled-up towel for added support.

  • Keep your knees slightly higher than your hips to take pressure off your spine.

  • Relax your grip on the steering wheel—white-knuckling increases upper body tension.

2. Stretch Without Leaving the Cab

You don’t need a yoga mat to get relief. Try these quick stretches while parked:

  • Seated Pelvic Tilts – Rock your hips forward and back to mobilize your lower spine.

  • Knee to Chest Stretch – Pull one knee toward your chest and hold for 10-15 seconds.

  • Seated Twist – Rotate your torso gently to each side, holding the armrest for support.

3. Get Out & Move Every Few Hours

Sitting all day stiffens everything up. When you stop for fuel or food, do a quick “trucker tune-up”:

  • Walk around your truck a couple of times.

  • Do a few gentle back bends (hands on your hips, lean back slightly).

  • Stretch your hamstrings by placing one foot on a step and leaning forward.

4. Engage Your Core While Driving

You don’t need a gym to strengthen your back. Try this:

  • Belly Bracing – Tighten your stomach like you’re preparing for a punch. Hold for a few seconds, then release. Repeat throughout your drive.

  • Glute Squeezes – Contract your butt muscles for 5-10 seconds at a time to support your lower back.

5. Apply Heat or Cold (When Stopped)

  • Heat helps loosen tight muscles. Use a microwavable heat pack or a heated seat.

  • Cold reduces inflammation. A simple ice pack (or even a bag of frozen veggies from a truck stop) can help.


 

When to See a Chiropractor


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If the pain doesn’t improve or worsens, it’s time to get checked out. A chiropractor can assess your spine, restore proper movement, and give you a tailored plan to keep you on the road pain-free.

Red Flags – See a Chiropractor ASAP if You Experience:

 

Sioux Falls Truckers: Get Back on the Road Pain-Free

If you’re rolling through Sioux Falls and need relief, I’ve got your back—literally. I offer mobile chiropractic care, meaning I come to you. No waiting rooms, no hassle—just effective treatment that fits your schedule.


Have a wonderful week,


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Dr. Lucas Marchand - MyChiro, LLC

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Delivering Affordable, convenient, chiropractic care to the comfort of your home, office, or worksite

Email: lucasmarchanddc@gmail.com

Phone: (605)201-4862

MyChiro, LLC

Sioux Falls, SD 57103

Medicare Beneficiary Notice: MyChiro, LLC is a private pay chiropractic service and does not participate in the Medicare program. Due to Medicare regulations, we are unable to provide house call services to Medicare beneficiaries, nor can we bill Medicare on behalf of Medicare patients. If you are a Medicare beneficiary, please consult a Medicare-approved provider to ensure your chiropractic care is covered. For questions, feel free to contact us.

Legal Notice: MyChiro, LLC is a registered business entity with the State of South Dakota. Dr. Lucas Marchand, DC, is a licensed chiropractor in the State of South Dakota, practicing under license number 1282, as issued by the South Dakota Board of Chiropractic Examiners. MyChiro, LLC operates in compliance with all applicable state and local regulations.

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