Sioux Falls Truckers: Ease Low Back Pain

The Road Takes a Toll on Your Back

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.

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Why Do Truckers Get Low Back Pain?

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.

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What You Can Do Right Now for Relief

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.

  
  

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When to See a Chiropractor

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:

• Numbness or tingling down your legs

• Sharp, stabbing pain that worsens with movement

• Difficulty standing up straight or walking

• Pain that wakes you up at night

  Take the quiz: https://www.mychirohousecall.com/bournemouth-disability-index-quiz-sioux-falls

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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,

Dr. Lucas Marchand - MyChiro, LLC