Steering Towards Success: Celebrating Hope Zvara and Women in Trucking This Women’s History Month

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Hey there, family! As we cruise through Women’s History Month, let’s take a moment to shift gears and shine a spotlight on a trailblazing powerhouse in the trucking community, our very own beacon of health and wellness, Hope Zvara. This month isn’t just about looking back at the incredible journey women have had; it’s about driving forward, windows down, and acknowledging those who are making history right now.

Meeting Hope at the Crossroads

In the grand tapestry of women making waves and breaking boundaries, Hope Zvara stands out as a vibrant thread. As the CEO and founder of Mother Trucker Yoga®, she has carved out not just a business but a movement, dedicated to steering long-haul warriors towards a healthier lifestyle, one mile at a time.

Hope’s story is one of transformation, resilience, and passion. She ignited a light in an industry where the well-being of drivers often rides shotgun. With practical and empowering strategies, she’s made it possible for folks who spend their lives on the road to prioritize their health in ways that are realistic, achievable, and refreshingly simple.

A Road Less Traveled: Women in Trucking

It’s no secret that the trucking world has long been dominated by men. But, like every sunrise brings a new day, the industry is witnessing a beautiful rise in women taking the wheel. While only about 10% of over-the-road truck drivers in the U.S. are women, their presence and impact are far from minor. These women are not just driving trucks; they’re driving change, championing diversity, and paving the way for future generations.

Women-Owned Businesses: By the Numbers

The landscape of women-owned businesses is spreading as vast as the horizon we chase. Today, women entrepreneurs own 42% of businesses in the United States. And while this number represents a beacon of progress, the road ahead beckons with room for growth, especially in industries traditionally steered by men.

Hope’s Highway: Paving Pathways in Wellness and Beyond

Hope’s journey is more than a personal triumph; it’s a testament to what’s possible when determination meets heart. Mother Trucker Yoga® serves not just as a wellness brand but as a reminder that real health is not confined to the walls of a gym—it’s about making every moment count, whether it’s behind the wheel or at a rest stop.

Hope has taught us that empathy, practicality, and empowerment can drive monumental change, one small step at a time. In the spirit of Women’s History Month, let’s carry these lessons in our hearts and on our journeys, fueling our paths with the knowledge that wellness is a journey worth embarking on, and every mile brings an opportunity for growth.

Charting the Course Together

As we celebrate Hope Zvara and women in trucking, let’s remember that every one of us plays a role in this ongoing story of progress and resilience. By supporting, mentoring, and lifting each other, we can ensure that the road ahead is filled with opportunities for all.

So, to all the women truckers out there and women leading the charge in every field—know that your strength, courage, and determination are not just driving your story; they’re paving the way for a future bright with possibilities. Here’s to making history, one mile at a time.

Cheers to Hope Zvara, to women in trucking, and to every one of you who joins us on this journey. Together, let’s keep on truckin’, nurturing our health, and steering towards success.

Happy Women’s History Month! Let’s roll forward with heart, health, and hope.

 

Gear Up for Wellness on the Road with Mother Trucker Yoga at MATS 2024!

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Hey there, road warriors! What’s shaking besides those 18 wheels rolling down the interstate? Let’s take a moment to chat about something super exciting coming up on the highway horizon. We’re talking about the Mid-America Trucking Show (MATS) 2024, and guess what? Mother Trucker Yoga is cruising right into the heart of it!

March 21-23, mark those dates in your calendar, set a reminder on your fancy smartphone, or scribble it on a sticky note – because you’re not gonna want to miss this.

You know the long hours spent gripping the wheel, the hum of the engine your constant companion, and that one nagging backache that’s more loyal than your favorite truck stop’s coffee? Well, it’s time to kick all that discomfort to the curb! We’ll be set up and ready for you at the WEST Wing Booth #69097, and we’ve got a whole truckload of solutions just for you.

Mother Trucker Yoga is all about simple, practical steps to feeling better – right where you are. We get it; there’s no gym in the back of your cab. That’s why we’ve tailored our approach to fit your life, on and off the road. No fuss, no muss – just straight-up relief and wellness techniques that slot right into your daily grind.

Hope, our fearless leader and your guide to wellness, is revved up to share the best pain-relieving tricks at our booth. And just between us, when you stop by, you might walk away with more than just tips and tricks – there’s talk of some sweet RoadPro cookware and other trucking essentials up for grabs! Keep that on the DL, though, alright?

If you’re wondering why you should give up your precious break time to visit us, here’s the lowdown. We’re the #1 brand in trucker pain relief and wellness (no tooting our own horn, okay, maybe just a little). Our Road Relief Wellness products (yeah, the crew from good ol’ STIFF Mother Trucker) are there to roll out the red carpet for you, right to a life of less pain and more awesome.

So what do you say? Ready to shift gears to a healthier you? Hop over to our website, www.roadreliefwellness.com, to get a little taste of what’s in store.

The road to relief is wide open and waiting for you. And we’ll be at MATS to help you navigate it. Can’t wait to see all your smiling faces at the Mother Trucker Yoga booth – where the path to wellness gets a little bit smoother, and the journey on the road gets a whole lot happier.

Until then, stay safe out there and keep on truckin’!

#MotherTruckerYoga #MATS2024 #RoadReliefWellness #TruckerHealth

The Best Workouts for Drivers: Seat Stretches to Combat Sitting All Day

Introduction

Many drivers work long hours and spend most of that time sitting behind the wheel. While providing an essential service, this type of work unfortunately does not promote movement or activity. When sitting for prolonged periods, muscles can become tight and stiff, straining tendons and ligaments, negatively impacting flexibility, balance, and joints. Studies show that consistent limited activity can result in various health issues.

To combat the lack of activity inherent in driving, it’s important for drivers to take regular breaks from sitting when possible and perform targeted stretches. Stretches can loosen stiff muscles, improve circulation, reduce stress levels, enhance focus, and protect the body from injuries and pain. Just 5 to 10 minutes of activity every hour while driving can make a tremendous difference in muscle tightness, blood flow, and general wellbeing. A consistent stretching practice is essential for drivers, not just for physical health, but for improved safety, concentration, and comfort on the road as well.

If you struggle with constant soreness, tightness, or discomfort from sitting all day, then incorporate some of the simple stretches outlined in this guide. You’ll feel better while driving and after work by taking more proactive care of your body.

Stretches for the Neck and Shoulders

Neck and shoulder discomfort are common among drivers who sit for long periods of time. By incorporating these simple stretches into your routine, you can ease tension and prevent pain from developing.

Chin Tucks

Lie back or sit upright and tilt your head forward slightly, keeping a long neck. Bring your chin straight down towards your chest as if to make a double chin, feeling a stretch along the back of your neck. Hold for 3 counts and release. Repeat 5 times per set.

Shoulder Rolls

Begin seated or standing with shoulders relaxed. Lift both shoulders up towards your ears then roll them upwards, backwards, downwards, and finally to the front before lifting back up to the starting position. Perform 2 sets of 5 shoulder rolls, alternating directions between sets.

Neck Stretches

Sit or stand tall and begin by slowly tipping your right ear down towards your right shoulder until you feel a stretch on the left side of your neck. Hold for 3 counts, then lift your head back to center. Repeat on the left side. Complete 5 slow neck stretches to each side, using controlled motions and focusing on proper posture while avoiding any sudden or straining movements.

Stretches for the Back

Sitting for long periods can cause back pain and stiffness. Two helpful back stretches that can be done while seated are the seated twist and the cat-cow pose.

Seated Twist

  • Sit up tall with feet flat on the floor.
  • Place your right hand on your left knee and grip your left armrest with your left hand.
  • Twist your upper body to the left as you breathe in.
  • Hold for 5 slow, deep breaths.
  • Repeat on the other side, placing left hand on right knee and twisting right.

Twisting gently mobilizes your spine and engages the core abdominal muscles to support your back. Go only as far as feels comfortable.

Cat-Cow Pose

  • Sit with your feet flat on the floor.
  • Place hands on your knees with fingers spread wide.
  • Inhale and tilt pelvis forward while lifting your heart and gazing up, arching your back gently.
  • Exhale and tilt pelvis back, rounding your upper back and tucking chin slightly towards chest.
  • Repeat flowing back and forth slowly 5-10 times.

Cat-cow stretches and massages the entire back while activating muscles and mobilizing the spine. Remember to breathe deeply throughout.

These two seated stretches help counteract poor posture from sitting, gently strengthening and realigning the back. Perform them several times throughout the day for relief.

Stretches for the Hips

Keeping your hips flexible is critical for drivers who are sitting all day. Tight hips can contribute to lower back pain and poor posture. Two great stretches to target your hips include the seated butterfly stretch and forward folds. These can be easily done during breaks while you are still in your driver’s seat.

Seated Butterfly Stretch

  1. Sit up straight in your seat with your back against the chair. Bring the soles of your feet together and rest your feet on the chair seat. Use your elbows to gently press your thighs and knees toward the floor.

  2. Keep your back straight, drop your shoulders down and lean forward to increase the stretch in your inner thigh muscles.

  3. Hold the stretch for 30 seconds or more. Repeat two to three times, depending on how tight you feel.

Forward Folds

  1. Bend your right knee, place your right ankle on your left thigh so your right shin is parallel to the floor. For more support, you can slide your hands under your right thigh to hold it in place at the knee.

  2. Slowly fold at your hips until you feel a stretch in your right glute and hip. Find your maximum comfortable stretch but avoid rounding your back. Hold for 30 seconds or longer.

  3. Repeat on the left leg. Then try with both legs extended straight out with your torso folded over your lap. Keep your back flat as you fold forward from your hips.

I aimed to provide clear instructions and details on two great hip stretches that can be performed while seated. Please let me know if you would like me to expand or modify anything.

Stretches for the Legs

Prolonged sitting while driving can lead to tightness and pain in the legs. Here are some helpful stretches to target the quadriceps, calves, and hamstrings.

Quad Stretches

  • The standing quad stretch works to stretch the quad muscle at the front of your thigh. Stand upright, bend one knee and grab your foot to pull it up behind you toward your buttocks. Hold for 30 seconds, then switch sides.
  • For the seated quad stretch, sit tall on the edge of a chair. Pull one foot in toward your buttocks and grasp your ankle with the same side hand. Gently pull your heel toward your body, feeling the stretch in front of your thigh. Hold for 30 seconds and repeat on the opposite side.

Calf Stretches

  • The standing calf stretch targets your calf muscles. Stand an arms length from a wall, step forward with one leg while keeping the back leg straight. Keep your feet flat and lean into the wall to stretch the calf of your back leg. Hold for 30 seconds, then switch sides.
  • For the seated calf stretch, sit on the ground with your legs straight out in front of you and press the ball of your foot into the floor to flex. Use a strap or towel and place it around the ball of that same foot, gently pulling the strap toward you while keeping your foot flexed. Hold for 30 seconds and repeat on the other side.

Hamstring Stretches

  • The standing hamstring stretch helps lengthen the hamstrings at the back of your thighs. Stand with feet hip-width apart, step forward with one leg, and hinge at the hips to fold forward, reaching your hands toward the floor. Hold for 30 seconds, feeling a stretch in back of your straight leg, then switch legs.
  • The seated hamstring stretch is done sitting on the ground with both legs straight out in front of you. Reach toward one foot, flexing that knee slightly while keeping your back straight. Hold for 30 seconds and feel the stretch in the back of that thigh, then repeat on the opposite leg.

Stretches for the Arms and Wrists

Drivers often experience tightness in their arms and limited mobility in their wrists from holding the steering wheel for long periods. Regular stretches can help relax the muscles and increase the range of motion in the wrists and arms.

Wrist Flexions

  • Extend one arm straight out in front of you at shoulder height. Flex your wrist down towards the floor and hold for 5 seconds. Then flex your wrist upwards towards the ceiling and hold for 5 seconds. Repeat 5 times for each wrist.

Overhead Reaches

  • Interlace your fingers together and reach up towards the ceiling, palms facing outward. Push up as high as is comfortable and hold for 5 seconds before slowly lowering back down. Repeat 2-3 times on each side.

Perform these simple stretches for the arms and wrists regularly throughout your drive or shift to keep the joints mobile and prevent aching or fatigue. Don’t forget to stretch both sides evenly. Consistently stretching can improve performance and prevent injury.

Stretches for Better Posture

When we sit down for long periods in the car, our posture can get lazy and rounded, leading to strain, aches and pains, especially in the neck, shoulders and back.

Doing stretches that focus on opening up the chest and shoulders, retracting the shoulder blades, and holding the chin in can counteract poor posture and muscular imbalances from sitting all day.

Here are some suggested stretches:

Chin tucks

  • Look straight head
  • Keep your shoulders down.
  • Slowly pull your chin in and down with the neck muscles, without looking down.
  • Hold for 5 seconds then release.
  • Repeat 10-20 times.

Chest openers with hands behind back

  • Clasp your hands behind your back.
  • Straighten your arms.
  • Raise your arms up and back to open the shoulder and chest.
  • Hold for 10 seconds.
  • Repeat 2-3 times.

Shoulder blade squeezes

  • Sit or stand tall with good posture and shoulders down.
  • Squeeze your shoulder blades together by bringing your elbows back.
  • Hold for 3 seconds then release.
  • Repeat 10 times.

Sample Stretching Routines

Stretching regularly can greatly benefit any driver who spends hours sitting behind the wheel on a daily basis. But oftentimes it can be difficult to find the time to stretch. So here are three sample stretching routines that fit a variety of schedules:

5 Minute Stretching Routine

If you’re in a hurry, you can still get in some effective stretches in 5 minutes or less:

  • Neck rotations – Stand up straight and slowly rotate your neck to the left and to the right 10 times in each direction.
  • Upward wrist flex – Extend your arms out straight with palms up. Bend your wrists upwards and hold for 10 seconds. Repeat 5 times.
  • Ankle circles – Lift one foot off the floor, circle your ankle 10 times clockwise and 10 times counter-clockwise. Repeat for the other foot.

10 Minute Stretching Routine

With 10 dedicated minutes, you can stretch some major muscle groups:

  • Complete the full 5 minute routine above.
  • Standing quad stretch – Stand tall and bring one foot backwards towards your backside and gently pull your ankle towards your glutes until you feel a stretch in your thigh. Hold for 30 seconds and switch sides. Repeat twice on each leg.
  • Mid-back rotations – Sit up tall with feet flat on the floor, fold your arms across your chest and slowly twist your upper body to the left and to the right. Repeat 10 times in each direction.

15 Minute Stretching Routine

With 15 minutes, you’ll have time for all of the above plus deep tissue hip and hamstring stretches. Here’s one to try:

  • Complete the 5 and 10 minute routines above.
  • Lying leg raises – Lie flat on your back, cross one ankle over the other knee and grab behind the upper thigh. Gently pull the leg towards your chest until you feel the stretch in the back of your thigh. Hold for 30 seconds, repeat three times on each side.

Focus on your breathing as you stretch. It may be helpful to set a timer so you don’t spend too much time on one stretch. Mix up the order and try new stretches to challenge your body in different ways. Most importantly, consistency is key to gaining flexibility and reducing muscle tightness over time. Commit to stretching after every long shift behind the wheel. Your body will thank you!

Making Stretching a Habit

Making time for regular stretching can be difficult for busy drivers, but there are a few key ways to turn it into a habit and make it more enjoyable:

  • Schedule time for stretching. Set aside 10-15 minutes for stretching at fixed times during your day, such as at every refueling stop or at the start and end of each driving shift. Add stretching sessions to your calendar to create an intent to make time for it.

  • Set reminders. Use phone alerts, app notifications, or sticky notes in your vehicle to remind yourself to stretch. For example, set a daily reminder at times you intend to stretch or install an app that prompts you. This keeps stretching front of mind.

  • Make it fun and engaging. Do stretches along with an enjoyable playlist or podcast, or stretch together with other drivers at truck stops. Seeing progress and results can also keep you motivated. Try tracking flexibility improvements or how stretches make parts of your body feel better.

Regular stretching pays dividends over time for drivers. Building these habits makes it easy to reap the recovery and health benefits. Your body will thank you down the road for taking time to care for it each day.

Conclusion

Sitting for long periods of time while driving can lead to muscle tightness and soreness. That’s why it’s crucial to follow the suggested stretches outlined in this piece.

Doing these stretches for the neck, shoulders, back, hips, legs, arms, and wrists can provide much needed relief for drivers. Stretching helps improve flexibility and blood flow to muscles that may feel stiff from sitting.

Additionally, incorporating stretches into your daily routine keeps the body limber and promotes good posture. With improved posture, you’re less likely to experience aches and pains even after driving for hours on end.

In summary, taking just a few minutes to do targeted stretches allows drivers to feel looser, more relaxed, and less fatigued. The sample stretching routines provide easily accessible exercises that can be done right from the driver’s seat. Making stretching a regular habit is key to combatting the effects of sitting for extended periods while driving.

CDL Truck Driving Training Requirements: What You Need to Know

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CDL Truck Driving Training Requirements: What You Need to Know

Getting started in the trucking industry requires specific skills and knowledge base. The standards for a Commercial Driver’s License (CDL), an essential document for anyone looking to become a professional truck driver, incorporate both aspects. This blog aims to uncover the comprehensive guide to CDL truck driving training requirements and the reasons behind their significance.

What Is A CDL, And Why Is It Essential?

A Commercial Driver’s License (CDL) permits individuals to operate commercial motor vehicles (CMV) like tractor-trailers, passenger buses, tanker trucks, etc. This license is necessary because operating large, heavy, and complicated vehicles requires specialized safety skills and knowledge.

The CDL Training Requirements

There are several prerequisites for obtaining a CDL. These requirements generally encompass age limit, physical health condition, and driving record and may vary slightly from state to state:

  1. Age: Generally, you must be at least 18 years old to hold a CDL and at least 21 years old to drive commercial vehicles across state lines or transport hazardous materials.
  2. Physical Health: Applicants should meet specific physical requirements. This incorporates passing a Department of Transportation (DOT) physical, which may include vision and hearing tests.
  3. Driving Record: A clean driving record with no serious traffic violations is preferred. In particular, certain violations like DUI or reckless driving can make you ineligible for a CDL.
  4. Knowledge & Skills Test: All potential drivers must also pass a written knowledge test and skills test. The skills test generally includes a pre-trip inspection, essential vehicle control, and on-road driving tests.

Some states have additional requirements and endorsements for different types of vehicles, like school buses or tanker trucks.

Why Adequate CDL Training Matters

Quality CDL training provides drivers with the necessary skills and knowledge to operate large commercial vehicles safely, efficiently, and professionally. This training offers a proper understanding of safety protocols, risk mitigation techniques, and road regulations, leading to safer roads for everyone. It also helps increase the job stability and potential income of CDL holders.

In conclusion, understanding CDL truck driving training requirements is crucial for success in the trucking industry. These requirements ensure truck drivers have the skills, knowledge, and attitude necessary to perform their jobs safely and efficiently. Meeting these requirements is imperative not just for getting behind the wheel but also for the driver’s long-term career prospects and the safety of all road users.

Benefits of Vitamin B12 for Truck Driver Health

Benefits of Vitamin B12 for Truck Driver Health

Introduction

As a truck driver, you’re constantly on the road and away from your family. You may have to spend time in a trucking terminal or at an out-of-town weigh station for hours at a time. Since many of these places are remote and offer little in terms of healthy food options, it can be hard for drivers to maintain their health while staying on the road. That’s where vitamin B12 comes in: this essential nutrient is essential for maintaining healthy mental and physical functions—and it can also help keep energy levels high so that you can keep working!

Vitamin B12, also known as cobalamin, is an essential vitamin.

Vitamin B12 is also known as cobalamin, and it’s an essential vitamin. Your body needs this nutrient to help make new red blood cells. It also helps your nervous system function properly, which means that if you don’t get enough of it, you could experience symptoms like fatigue or depression.

Vitamin B12 helps the muscles maintain their strength and energy reserves to keep working hard for more extended periods without getting tired (or falling asleep at the wheel). And finally, this essential nutrient plays a vital role in metabolism: it stimulates enzymes involved in breaking down proteins into amino acids and helps convert these molecules into glucose–the main source of energy for your cells’ metabolic processes!

The benefits of vitamin B12 for truck driver health include maintaining the nervous system and muscles.

Vitamin B12 is essential for the nervous system and muscles, as well as many other body functions. It helps to maintain a healthy immune system, heart and circulatory system, skin and hair.

Vitamin B12 deficiency can lead to symptoms such as:

  • Weakness or fatigue;
  • Numbness or tingling in the arms or legs;
  • Confusion;
  • Poor memory;
  • Depression;

The best way for truck drivers to get enough vitamin B12 is by eating foods that contain it (such as meat), taking supplements or getting tested for anemia (a condition caused by low levels of iron) so you can take iron supplements with your doctor’s approval.

A deficiency in vitamin B12 may lead to anemia because it helps produce red blood cells.

A deficiency in vitamin B12 may lead to anemia because it helps produce red blood cells. Anemia is a condition that causes fatigue and weakness and can be treated with vitamin B12 supplements.

If you need more energy and endurance in your job, consider taking vitamin B12 supplements to improve your health as a truck driver.

Vitamin B12 is an essential vitamin that plays a role in energy production, metabolism, and cell division. It also helps to reduce depression and anxiety, as well as improve mental health. The nervous system depends on vitamin B12 for its proper functioning.

The best way for truck drivers to get their daily dose of vitamin B12 is through diet – specifically foods like eggs, fish or meat that contain the nutrient. However, if you’re concerned about your intake or don’t have access to these types of meals while driving long distances (or simply don’t enjoy eating them), consider taking a supplement instead!

In addition to improving metabolism and energy production, vitamin B12 can help reduce depression and anxiety in some people.

In addition to improving metabolism and energy production, vitamin B12 can also help reduce depression and anxiety in some people. Vitamin B12 is essential for proper brain function, as it plays a role in the synthesis of neurotransmitters like serotonin and dopamine.

Vitamin B12 may help improve memory by reducing stress on your hippocampus (the part of your brain that controls learning). This can be especially beneficial for truck drivers who struggle with memory problems due to long shifts behind the wheel or other factors that lead to chronic stress or fatigue.

Truck drivers should eat a balanced diet that includes foods high in this vital nutrient if they want to avoid developing a deficiency that could negatively impact their health or performance at work.

Vitamin B12 is a water-soluble vitamin that’s essential for the proper functioning of the brain and nervous system. It also helps maintain healthy red blood cells, keep you energized and supports your immune system.

There are several types of vitamin B12 supplements available, including cyanocobalamin (the most common form), methylcobalamin and adenosylcobalamin. However, if you’re interested in getting more vitamin B12 from food sources instead of taking supplements, there are plenty of options for truck drivers to choose from:

  • meat – beef liver, ground beef or turkey burgers
  • fish – tuna steaks with low mercury levels (e.g., skipjack tuna), salmon fillets

Conclusion

Although there are a number of benefits to taking vitamin B12 supplements, it’s important to remember that they’re not a substitute for eating a healthy diet. If you want to maintain good health as a truck driver, make sure that your diet includes plenty of vegetables and fruit as well as whole grains like rice or oats.

Stay Healthy While on the Go with These 6 Top Tips for Truckers

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Working as a long-haul truck driver is indeed a challenging and demanding job. Not many people can travel long distances and stay for long periods without seeing their family. With the sedentary and autonomous nature of the job, working as a trucker can lead to you adopting an unhealthy lifestyle.

 

 Most truckers rely on fast food and caffeine to keep them on the go. Staying healthy is not only vital for your wellbeing, but it essentially plays a part in your career.

Stay Healthy While on the go - mother trucker yoga blog

Photo Credit -Photo by Lê Minh from Pexels

 Below are a few tips to consider to improve your health as a trucker;

Eat Healthily

Avoid feasting on junks and grab a couple of fresh produce from a grocery store. You might notice that stores are increasingly creating more space to accommodate vehicles of all nature. Gas stations are also equipping their shelves with nutritious meals.

 

Try your best to consume more vegetables and fruits every day. Fruits contain essential vitamins and minerals that will improve your health and keep you in tip-top shape while on the road.

 

An easier way to gain all your nutrients at once is to blend your fruits into a smoothie. Introducing a vegetable such as kale or spinach will give it that healthy knack. Be sure to include some nuts for you to snack on while on the go.

Exercise

A sedentary position for an extended period of hours is detrimental to your health. Engage yourself in light exercises during pit stops to stretch out your legs and allow blood to circulate freely through your system.

 

A folding bicycle or a pair of running shoes is an excellent way of kick-starting your exercise routine.

 

One of the dangers posed by long-haul driving is pressure build-up in the back. Exercise can help relieve stress and relax your muscles. An advanced form of physical relief would be to seek a chiropractor, whose services will help you keep your back and neck in shape.

 

Sleep

An essential yet most commonly overlooked item when it comes to health is sleep. Good night’s sleep is crucial in allowing your body to adequately rest so that bodily functions can take place with ease.

 

Invest in proper and good quality berth mattresses with the right firmness for a good restful sleep. Make your cabin comfortable enough for you to have at least eight hours of sleep. Ensure you have a portable heater or a fan for when conditions become too extreme in other areas.

 

Engage Your Mind

 

Driving on the road for hours can be tedious and tiring. Engaging your mind can help keep you focused and avoid distractions that might end up causing emotional reactions.

 

Listen to audiotapes of your favorite books and get to learn a few things while on the go. Audiotapes of language lessons can help you learn a new language and have you speaking a foreign language before your destination. Continuously engaging your mind tends to improve your mental health.

 

Long-distance work can heavily impact your family due to the distance but do not let it negatively affect your health. Drive home safely to your family and assure them of wellbeing by practicing the top tips shared.

 

How Chiropractic Can Help Truck Drivers

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Sitting for hours, lifting heavy objects, having to work long nights – these are important duties that truck drivers do, but they can take a toll on their health. This can lead to many serious problems, including tension and back pain. This article will explore more behind what a chiropractor can do to assist truck drivers.

Frequent Health Problems That Plague Truck Drivers

young truck driver and truck

Truck drivers can run into some serious health issues due to long days of sitting and being on the road. Some of the most common problems are:

  • Obesity
  • Hypertension
  • Back pain
  • Sleep apnea
  • Joint stiffness
  • Stress

What is Chiropractic Care?

Chiropractic care is a holistic form of medicine designed to treat various musculoskeletal conditions. A chiropractor will adjust your body by twisting certain parts and applying pressure to them. Some might also implement tools depending on how severe the problem is.

How Can Chiropractic Care Help Truck Drivers?

Chripractor

There are plenty of ways chiropractic care can assist truck drivers.

It Reduces Stress

Trying to meet strict deadlines can be stressful. This stress can cause hypertension which can result in symptoms like trouble breathing, headaches, irregular heartbeat, and fatigue. If not fixed, it could lead to even more severe trouble, including a heart attack or stroke.

A chiropractor can reduce signs of anxiety and stress by ensuring your spine is aligned. Many don’t realize that the spine is mainly connected to the brain. If there are blockages between them, it can heighten your stress levels. By adjusting your spine, a chiropractor opens up this pathway to help calm the signals.

In addition to this, chiropractic adjustments will release an impressive amount of endorphins. These natural painkillers treat tension and help you to feel more positive.

It Treats Sleep Apnea

Sleep apnea is a condition that makes it difficult for you to breathe when sleeping. Most of the time, it’s the result of obesity. This is because the extra weight pushes against your airways making it hard for air to pass through.

A chiropractor will feel around your spine, especially around your neck, to feel where airway obstructions might be. They’ll then adjust your spine to ensure vertebrae are in place and to reduce tension. This will help you to breathe better when sleeping.

It Ensures Your Spine is Aligned

One of the best benefits of chiropractic care is that it keeps your spine aligned. You might not realize it, but many sources of bodily pain are the result of a misaligned spine.

A chiropractor will touch various portions of your spine to see if there are misalignments. They might also ask you if you’re experiencing any strange symptoms and request that you walk around so they can monitor your gait.

After observing you, the chiropractor will get to work on fixing areas of concern. To realign your spine, they will press on certain portions of it. This will help to slide any vertebrae back in place and release tension around your spine. These adjustments will also prevent tightness around your nerves which could lead to uncomfortable tingling sensations up and down your spine.

It Improves Your Flexibility

Truck drivers need to be able to move goods in and out of their truck. However, this can be difficult if you suffer from back pain or joint stiffness. Chiropractic care prevents and treats these issues with the help of various adjustments.

Some chiropractors might also incorporate massage into your treatment. Massages have been shown to improve your flexibility and range of motion because they increase fluid around your joints and muscles. This can also reduce tension which makes it easier for you to move them.

Three of the best massages for flexibility are the therapeutic massage, deep tissue massage, and sports massage.

Therapeutic Massage

One massage type your chiropractor might use is the therapeutic massage. This type of massage focuses on the body’s tissues. By using gentle motions on them, it will help to loosen up tightness. To give you the ultimate relief, this massage will be used on all parts of your musculoskeletal system.

Deep Tissue Massage

A deep tissue massage applies a bit more pressure to the body compared to the therapeutic massage. This massage will untighten knots and reduce inflammation around your joints. It can also improve your blood circulation.

Sports Massage

While a sports massage is designed to help athletes, it can be beneficial for truck drivers. This is because it increases your flexibility and works to build up your body to prevent injuries. Because of this, your body will be better equipped to carry and move heavy objects.

It’s Natural

Chiropractic care is a natural way to treat many ailments. When you’re a truck driver, it can be dangerous to rely on pain-relieving drugs, especially since many make you drowsy. By using special adjustments, a chiropractor can instantly provide the same relief. Unlike drugs, chiropractic care fixes the problem rather than masking it. This way, you can be sure that your bodily ailments or pain will actually be treated.

In addition to this, your chiropractor will give you some tips to use when driving. This might include:

  • Doing certain exercises each day to prevent pain and stiffness
  • Changing your hand position on the steering wheel to stop cramping
  • Sitting on a cushion to keep your spine aligned
  • Ensuring your mirrors are in an easy position for you to see when driving

How Often Should Truck Drivers Visit the Chiropractor?

As a truck driver, it can be difficult to find time to consistently visit the chiropractor. Depending on how severe your symptoms are, a chiropractor will recommend that you visit anywhere from one to three times per week. While this might be an investment at first, in the end, you’ll find your body feels invigorated and free from pain.

Chiropractic care is a great option for truck drivers to consider. It can naturally treat many health concerns and prevent them from coming back. Because of this, you’ll find it much easier to move around and do your job.

About the Author

Dr. Brent Wells, D.C. founded Better Health Chiropractic & Physical Rehab and has been a chiropractor for over 20 years. His top-rated chiropractic clinic has treated thousands of Alaska patients from different health problems using physical therapy, chiropractic care, and massage therapy designed to help give long-lasting relief.

Dr. Wells is also the author of over 700 online health articles that have been featured on sites such as Dr. Axe, Organic Facts, and Thrive Global. He is a proud member of the American Chiropractic Association and the American Academy of Spine Physicians. And he continues his education to remain active and updated in all studies related to neurology, physical rehab, biomechanics, spine conditions, brain injury trauma, and more.