Any portable tools for severe lower back pain?
Posted by kala_kand_@reddit | Truckers | View on Reddit | 49 comments
Okay, so I’m 30 and started long-haul trucking not that long ago. Over the past 6 months or so, the pain and stiffness in my lower back have gotten ridiculously obvious. I’m almost positive it’s conencted to just sitting in that seat for hours on end. I really need to ask you veteran drivers out there: how do you guys manage this? Are there any decent, portable tools you’d recommend that I can keep in the cab? Just something I can use on the road when the pain gets really debilitating so I can keep going. Thanks in advance for any help!
Ok_Secretary3387@reddit
i do long hauls too and my lower back used to be absolute trash after 6 hours in the seat honestly i started using a prungo a few months ago and it’s been the only thing that really helps with the stiffness. i just keep it in the cab and use it when i’m on a break or parked for the night. it hits the ache way better than those cheap seat pads or patches ever did. i don't even leave for a trip without it anymore.
Zealousideal_Set2016@reddit
Im used to prungo red light device now cant hit road without it lol..It's a game changer when my back gets totally stiff from driving.
simonskayi@reddit
Prungo red light device.It's a game changer when my back gets totally stiff from driving. I basically never hit the road without it now.
Ok-Programmer6646@reddit
I found a low back massager with heat which can reduce pain
zerofox2046@reddit
Find the adjustment that tilts the seat cushion. You want the front of the seat to tilt down a bit, so there is very little weight on your legs. Try it.
Background-End-5229@reddit
Just grab a red light therapy device off Amazon. My wife bought me one from Prungo, and I just strap it on whenever my back starts acting up while I’m driving. Honestly, I don’t understand the science behind it at all, but it definitely helps alleviate the pain. I also think you gotta find time to do some strength training to build up your back muscles when you aren't driving; that's the real long-term fix to avoid this pain entirely.
hoarder59@reddit
Yoga. Stretching properly. Not bouncing but gravity based slow stretching.
Slater_8868@reddit
Get a Backjoy Sitsmart Core cushion. It was a life saver for my lower back.
north_coast_nomad@reddit
i have this thing called TIMS but it was for an injury. helped reset nerves spasms. stretching and physical therapy can help but it has to be a consistent daily routine. i have to walk for two hours a day as much as that might sound counterintuitive.
3rdSafest@reddit
TENS unit
business_estate8647@reddit
good feet store insole system. good for tight muscles from feet to spine.
polarjunkie@reddit
Mcgill big 3
One-War4920@reddit
Get diagnosed
Back pain could mean dozens of things
Mine is from lumbar osteophytes, there's core exercises and stretches I do and they greatly reduce down time
Emergency_Ad1152@reddit
Deadlifts
doublehoese7en@reddit
Rigid foam roller, everyday.
ScoobyD00BIEdoo@reddit
If you dont exercise the job will end you.
BigSchmitty@reddit
I bought a lumbar support pad from Walmart. It’s Dr. Scholls brand and pretty comfy. It’s sits me forward in the seat a bit but it still does its job. I’ll use it for an hour or so and then remove it.
daemonescanem@reddit
Stretch both back and legs. There are stretching businesses tjat are good, and occasionally got get a 90 min deep tissue massage. Not a 60 min.
When you go home get an inversion table.
Romeo_horse_cock@reddit
I used thr back work out machine at planet fitness myself. Then hit abs. If they have a hip thrust machine I would use that too, realistically every part of your body is going to be affected by another part. Call a planet fitness and see if they allow parking, even for just the work out if you're lucky then for sleeping too. Work out at least 2 times a week and it will help I promise.
rideatruck@reddit
If you keep your wallet in back pocket take it out that will help with some of the pain
Environmental-Pear40@reddit
Wait, there are psychos that keep the wallet in their pocket? It's like sleeping in your jeans and boots.
MostOriginalNameEver@reddit
This should be gospel taught to all drivers.
Environmental-Pear40@reddit
Posture is incredibly important. Keep your spine straight even if it's a bit uncomfortable. Also avoid 90° angles with the rest of your joints. Everything else really does matter what's wrong with your spine. Tens unit might work if it's muscular. Heat and cold pad might work if it's more the disks themselves. Neither work great for sciatica.
I guess, there no dot drug tests for kratom. Use it for joint and back pain personally though anecdotally it doesn't effect everyone the same. Some people find it addictive as well. Illegal in Indiana though. I also use Excedrin, find it the most effective for me anti-inflammation
Zaphod_0707@reddit
They have portable inversion or traction tables. If you have enough storage space, could get a full scale one.
KungFuFactory@reddit
Heat. Decades on the road taught me that keeping some warmth in your lower back does wonders. Also, don’t allow your seat to bottom out over bumps, the shock on your spine is a killer.
Difficult_Ladder369@reddit
Loose weight, yoga
VikingLander7@reddit
What position do you put your seat in? I watched a video years ago about this. It’s not just to look cool in the long nose Pete, I run my seat at the bottom. This puts your knees above your hips and that helps with the lower back pain. It feels strange and takes some time to get used to the sight picture but it seems to work.
Socketz11@reddit
I agree with this. I had a 379 and got used to sitting where I can no longer see the hood, in heavy traffic I would raise up the seat a little so I wouldn't be on a YouTube video pushing a old lady down the street, but almost always to the floor, with a little air to make sure I wasnt defeating the air ride seat. I got stuck driving a brand new Freightliner because I leased it and my driver bailed , but I also sit very low. I have had 0 back issues. I sit as far back and as far down as the controls allow.
Azzacura@reddit
Reading this comment with backpain (which I'm getting physical therapy for) while waiting to unload I decided to try that and holy shit! My back instantly feels better!
----Richard----@reddit
Knees above the hips adds strain to the spine. Pretty much any and every health article about lower back pain & sitting says your knees should be as close to 90° as possible.
Alchemist0029@reddit
I sit like this all day and encourage walking and prone press ups when you can. Even arching backwards for 10 or 20 reps with hands on your hips can help but walking takes the pressure off your spine after about 10 min. Lumbar seats etc only made my hips and back hurt more over time.
tvieno@reddit
Stretching every time you step out of the truck.
Visible_Inevitable41@reddit
Get a tens unit. portable electrode unit. Just do your best to keep the pads clean.
JOliverScott@reddit
A pair of walking shoes, use them at least 30 minutes a day
TruckerAlurios@reddit
Proper seat adjustment and sitting angle. You're not a vulture. Stop leaning over the wheel like you're waiting for it to die. Sit up, back to the seat.
Tilt the front of the seat pan down slightly if you're a tall fucker, especially if you're heavy that will help your hips and thighs.
Get a GOOD cocyx pillow. You want it firmer than you think. It's useless if you sit down and it goes flat.
Otherwise, stretching every 3 hours. Don't try to iron ass your clock. If you can't stop to care for yourself, you need a new job.
----Richard----@reddit
I bought THIS seat cushion and THIS backrest and honestly, once you get used to the added bulk to your seat, it helped a lot.
Largofarburn@reddit
You can get little heater/massagers for the seat. I use one I got off at home on my couch all the time. Comes with a wall plug or a ciggy plug.
Stretches/moving more will more than likely help. Drinking more water can too.
But my secret weapon is Motrin. Idk what it is about it, I’ve mixed Tylenol and ibuprofen for years, which is essentially what Motrin is. But it just works so much better for some reason. I fucked my back last year sawing some metal hunched over like an idiot and it was the only thing that actually helped.
I actually gave it half joking as stocking stuffers this Christmas and had three people tell me later that they had never heard of it but it had surprised them too.
Zealousideal_Try4171@reddit
Stretch and do lower back exercises
Alchemist0029@reddit
Yoga is the one thing calling all aging adults i swear.
THExPILLOx@reddit
This.
And also, if you already experience lower back and sciatic pain... There are stretches and cracks that you can do in your truck.
If you stretch, you'll feel better and fuck better.
paulbunyanshat@reddit
This is the answer
You may also be able to get portable heating pads, which do wonders
rectumrooter107@reddit
Yep because they probably already have a herniated/slipped disc in the ol' L4-L5.
NoMasterpiece2063@reddit
A lot of my lower back stiffness originates in my legs/glutes and hips as weird as it sounds. I've noticed since switching to a more labor intensive local job that whenever I have to do deep stretching movements with my hips or a motion similar to pistol squats i get that familiar twinge in my lower back. It's worth noting, I stretch nearly every day before I actually start working but more specific stretches are required to loosen up whatever is trying to lock up in that area. There's a ton of calisthenics type exercises you can do in your truck or next to it that will help stabilize your core but if you're finding that that's not helping, your muscles may just be tight.
ltrain_00@reddit
I went to physical therapy for low back pain and stretching my hamstrings was one of the most beneficial stretches they gave me. I've been almost 4 years pain free just from stretching
Ok_Bug_6470@reddit
Stretching routine, workout bands and mobility. Core strengthening is mandatory. Sit straight up and make sure your feet are flat on the floor. Ask your Dr or do some YouTube searches. Get it right now b cut will only get way worse.
Nero8762@reddit
Make sure the seat paddle is unlocked so that the seat will bounce with the truck. Mike was locked for 3 weeks before I figured it out. Back was killing me and I had been driving for 11 at the time.
Also, If in a Freightliner don’t raise the seat all the way up, that doesn’t let it bounce like it should, at least in my ‘25.
JalocTheGreat@reddit
Treat yourself to hotels on a 34-reset swim float in the pool weightless relieves back pressure. Walk try to do some exercise daily even just walking around the truck stop.
-no-condoms@reddit
When I was in my early 20s I had spinal surgery (L4-L5-S1 fusion) it was shortly after that I started driving. Fast forward to 12.29.26 (to my mid 50s) I had another spinal surgery (C4-C6 fusion) I'll be returning to work next Monday, and I'm not anticipating any problems.
Microshlongg@reddit
Lower back stretches that help. Especially for drivers
Prone Press : it targets the lower back
Cobra stretch ( Lower back. )
Half Knee Hip flexor stretch ( this will loosen up your hip flexor leading to less back pain)
Toe touches ( targets the hamstrings which will help with back pain )