Trucker Yoga? Long Distance Hacks? Whatever It Is, I Need It
Posted by TresGatosFarm@reddit | Truckers | View on Reddit | 40 comments
Came here to ask the experts - every couple months now, I'm doing two 12-hour drives in my Ford Transit to do tree pickups, and dammit if the next day my body doesn't feel like garbage from sitting down that long. Mad respect to you guys who do this for a living, and I'll be forever thankful if you can offer some tips on keeping limber and passing the time semi-productively while doing this.
Apologies in advance if tenderfoots like myself have already asked this question a million times here. I tried the Search function, I promise!
Annual-Skill-7432@reddit
A big part of reducing fatigue is to get your seat adjusted properly.
My preference, being a tallish guy: seat all the way down, two clicks from all the way back, the backrest one or two clicks back from straight up, the part that you sit on slid all the way forward. The wheel all the way pulled out and down as far as it'll go. With that setup, I'm able to have proper blood flow all over, and I constantly move from me being adhd/ADD. I'm laser focused for my entire shift as far as the truck and road go. I'll also add that when you stop for fuel and breaks for coffee, food, and bathrooms, make sure to actually move around. Stretch, walk, and be active in general.
To the guys that ride with their seat all the way up, yall must be short fellers that love the feeling of vertigo.
Captain_Wag@reddit
Same here, seat on the floor reclined as far as it'll go. Fuck that one intertrashional I had to drive they can't recline for dick.
Accurate-Click-6367@reddit
It’s great🥲 can’t ever get comfortable.
Captain_Wag@reddit
I find it's best to alternate painful positions. Start out in a position that hurts your lower back. After your 30 choose a position that hurts your upper back/shoulders. Alternating helps...kind of.
COATHANGER_ABORTIONS@reddit
Lmao I'm a pretty short dude and I can't drive with the seat up, it drives me crazy. I always position it so my hood mirrors are still visible over the dash.
azziptac@reddit
Came to ask "experts" 🤣
Stranghanger@reddit
Caffeine nicotine and ibuprofen
CashWideCock@reddit
Rolaids, Doan’s Pills and Preparation H
Stranghanger@reddit
Yes, definitely add the Rolaids and prep h. The Doans pills never did much for me.
CashWideCock@reddit
It’s lyrics from a 1970’s trucking song. Might even be the title of the song.
Stranghanger@reddit
Thought it sounded familiar. Was it a CW McCall song?
CashWideCock@reddit
Dave Dudley, I think.
firstblush73@reddit
Rest Areas are the perfect place to get out and stretch your legs. I make it a habit to stop ever 3-4 hours, get out and walk for 5-10 minutes. A lot of the rest areas have trails once you walk past the main buildings. The Purple cushion is helpful as well, although I havent decided if the $100 price tag was worth it.
OrganizationNo6167@reddit
I’ve seen them in Florida for 30$ 😭😭
CakewalkNOLA@reddit
A real Purple for $30? I've seen lots of imitators at that price, but never a genuine Purple.
OrganizationNo6167@reddit
Yup 100% real, one at the TA in Savannah Georgia and one at the loves in Jacksonville Florida. Shelves fully stocked for 29.99. I already have one but kinda kicking my self that I didn’t buy another for that price
firstblush73@reddit
😲 I got bamboozled!!!
Sufficient_Tooth_949@reddit
The way it see it operating a heavy vehicle so potentially dangerous, you owe the general public to be in your best possible shape both mentally and physically
I like burpees, push-ups, and squats, all body weight exercise that requires no equipment
Just a walk can make a huge difference every 4 hours or so
alpinestarr13@reddit
Don't ever take naps in the driver seat. Your teaching ur brain if you do, that it's OK to feel comfortable and relaxed there. Pull over, climb into bed for every time u need some shut-eye.
Get spicy/hot snacks to munch on in those times of need(the hotter the better), the hotness will speed up ur heart rate and in turn feed more blood to ur brain
Get one of those muscle ice packs for when needed, place on sensitive warm areas like back of neck, armpits, etc.
Stay away from energy drinks unless really needed. You crash hard with those when effects ware off and wake up groggy, tired, achy, and need more caffeine like another energy drink to offset that feeling, and around in circles you go. Best to just keep sipping at ur coffee or switch to something stronger like an espresso shot or two in it.
Get one of those bowflex adjustable weights to exercise with. I'm not talking a full workout but as in when you wake up, do a few reps like a dumbell overhead triceps extension, or alternate doing curls with each arm and so on, to start getting your blood flowing.
Obviously I'm not going to keep listing off examples due to there being so many. Just use common sense, what helps you, what you know works for you, expirament, we all have our own little ways to help combat fatigue. Like some will stick their head out the window on a winter night to get a face full of cold air to jolt them awake. Some may even slap themselves. But yes, aside from little lazy hacks/tips like an icepack, deffinatel do things to get ur body moving and get the blood flowing.
12InchPickle@reddit
What exactly about your body feels bad? If your ass and lower back hurt. I always recommend Purple (that’s the brand) ultimate seat cushion. If it’s other things. Like your legs or arms. Stretch before you lift anything.
TresGatosFarm@reddit (OP)
So ass and lower back are pretty good - hips and knees are a bit balky the next day, and I generally just feel jetlagged. I know stretching is a must but wondering how to avoid the mental fog too
mctwiddle@reddit
Sleep is the only thing that really keeps my mind clear. Learn how to do the sparten/military fall asleep thing, it takes practice but it works.
Do not consume suger or caffine past a cutoff time, for me its noon and im usually in bed at 7 or 8 pm.
My emergancy knockout concoction (this is not medical advice) is 800-1000 mg of ibuprofen and a shot of nitquil severe cold and flue, you must take it 8-10 hours before you get in the driver seat it will leave you groggy if you take it too late in the day. I only have to use this if im changing my sleep pattern and usually only once or twice.
A lot of drivers take some kind of painkiller and a shot or two or whiskey, im not recommending it it's just what I've Been Told
If i lay down at the same time as i did the day before that, I can usually adjust my sleep schedule in 2-3 days. But I have to be really really consistent about going to bed at the same time every day.
I_hold_stering_wheal@reddit
Stop and get out every 2 hours. Thats what we are taught. It doesn’t need to be a long break. Brisk walk around the truck a couple times, a run into the rest area/truck stop. Just enough to get the joints moving really helped me. That and seeing the decrepit bodies of long time truckers at truck stops. A lot of these old timers struggle to get in and out of the truck and into the truck stop and seeing that every day is a good reminder to take care of ourselves on the road. Healthy food, lighter meals and avoiding the roller grills helped me (but it’s still tough. I put on about 30 lbs in 18 months, and I felt like I won by keeping it to just that.
mctwiddle@reddit
Adjust your seat so you sit up straight when you drive.
Try to maintain good posture and not slouch or kink your neck.
Take breaks if you need to, usually around 6 hours of sitting. i like to get out stretch and just walk a few minutes.
If you can stretch and workout a bit when you get off duty.
When I get home from driving I try to do at least a short workout. I do all the normal preworkout stretches and sitting stretches then i do 3-5 sets of 10, weight lifting targeting my back and upper body, but trying to do as full range of motion as the goal, so like squats, deadlifts, benches inclined and back, overhead presses things like that.
If im feeling it i also do 30-45 minutes on a recumbent bike to simulate walking/jogging without adding unneeded impact to my joints.
I do not try to max out on weight at all, if it hurts i stop and go lighter take a break est. Im just aiming to reduce pain and tension while working.
And it works really good amazing actually i highly reccomwnd stretching, and a non impact workout it helps alot.
TresGatosFarm@reddit (OP)
Well these are wonderful suggestions that I'll certainly adopt - Purple, clench my butthole, break every two hours, and basic yoga. Looking forward to getting much better at this!
DonBoy30@reddit
I always YouTube search “physical therapy exercises for [whatever part of my body is killing me]” but usually my lower back from bouncing on the air seats all day. I find whatever exercise seems to work best, and that’s what I do. Lol
snodrifter@reddit
Taking a baby aspirin and wearing compression socks might be a good idea if you’re sitting that long. Helps prevent deep vein thrombosis and gives the calf muscles some support
karrimycele@reddit
This is why every truck has an air-ride seat. Cars, vans, and pickup trucks aren’t made for long hauls.
You need to find a way to make your seat comfortable for long periods. Otherwise, you’ll have to stop, get out, and move around.
CashWideCock@reddit
Don’t sit on your wallet.
RKK-Crimsonjade@reddit
Crunch’s. Start at one- 5 every morning for a week . Then up it to more every week. Fixed my back problems of being a front heavy guy
CashWideCock@reddit
Stop every couple hours and walk around. Keep your blood circulating. Also, listen to podcasts, there are many educational and entertaining podcasts.
tangerine-ginger@reddit
the petro/TA truck stops usually have massage chairs. they're nice!
definitely recommend a seat cushion. i wasn't impressed with the purple one tbh, i just use two generic cushions from a TA stacked.
if you have space for it i like "yoga with adriene" on youtube (or pipepipe if you're google avoidant). for those of us with sleepers searching bed yoga brings up a ton of videos that we can do even with limited space :)
if your whole body feels bad after driving all day it may have more to do with your diet or sleep on the road. you don't need to eat as much so try to make your meals smaller or skip one. definitely don't go crazy on the caffeine and make sure you're getting good solid sleep before hitting the road again. if you're holding tension in your body from the stress of driving, try doing some breathing exercises before you get going to calm your body.
hope this helps!
pianodude01@reddit
I had some really bad body aches for months, I pretty much blamed a poor diet and lack of exercise....
Turns out it wa sa vitamin d deficiency from the poor diet and lack of excercise...
Doc told me to take some vitamins every once in a while and I feel WAY better.
Also, stretch regularly.
csimonson@reddit
I’ve found that, if my lower back and butt hurt, stopping for 10 minutes and doing a downward dog and upward dog yoga poses tend to help immensely
DaSaw@reddit
Just get out of the truck every 2-3 hours and do some walking and stretching. If that seems like it's going to make your trip too long, just remember that we aren't driving 12 hour days. We max out at 11.
COATHANGER_ABORTIONS@reddit
Like other people have said, just hit a rest area or truck stop, and hop out for a minute.
Before doing this job I hated long drives, and didn't think I'd even be able to do 11 hours of driving. It's rough at first, but just stopping for a bit to get out and walk around makes a huge difference.
doincatsdoggystyle@reddit
Clench your asshole and butt cheeks while driving. Do basic stretches every time you stop. Drink lots of water and take magnesium. Avoid pop/energy drinks.
BenjaminAnthony@reddit
Just making a daily routine of stretching out for 5 mins after waking up before you do anything else will go a long way over time. I know a few yoga stretches that I do, just from trying them out before, but in no way am I even doing them right probably lol. I literally just set a timer on my phone for 5 mins and stretch out whatever feels good. It's helped A LOT and is extremely easy to do.
Initial_Reading_6828@reddit
You're onto something with yoga. Stretching of any sort is a great idea. Walking helps, too. Water might help, but you guys only have so many bottles, I assume.
SoggyPopp@reddit
Don’t forget about your seat tilt that makes a huge difference on your legs!