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6 Rules for Over the Road Fitness

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6 Rules for Over the Road Fitness

 

The idea of over the road fitness is not the norm for some. And for others, they think of it only as taking their traditional workout with them. And that is great. But for the rest of us, being smart and looking at how you can add movement, fitness, health into your day, even while doing what you always do is what I call over the road fitness. And fitness in your everyday life!

 

Long drives can trigger multiple health issues! Old News!

We can pull through the long-distance travels effortlessly!

Good News!

Let us take look at

“How can we avoid backache on the way?” Back pain is not new news, but the reality is there is a large group of people who have back pain, or any pain and it doesn’t bother them enough to make a change. There is a story that a mentor told me some years ago. 

 

There was a cat laying on a nail crying meow. 

And the owner’s friend asked, “why is the cat meowing?” 

And the owner said, “oh, she’s laying on a nail”. 

And the friend said, “well, why doesn’t she just get off the nail?” 

The owner said, “Because it doesn’t hurt that bad”. 

 

The moral of the cat story is some people’s pain is only bad enough to complain about it. They don’t actually want to do something about it. Where is your pain? Where is your desire for being healthy and improving your fitness? We won’t change anything we don’t want to change. Here are a few road rules to help you stay healthy, fit, and happy while traveling, driving, rolling down the open road. 

 

Forestall the trigger

Each time you enter your car or any vehicle, open your door wide. Use your hand to hold the seat, keep your back straight, bend your knees, and take your seat at your near edge of the seat while facing the vehicle. Then, in one move, lift and swing your legs together and place them on the car’s foot-mat.

 

Adjust your seat accordingly.

You just can’t fix your seat where you can see everything clearly to feel like a boss on the road and let your back handle all the discomfort in the world.

Setting your seat at a height that your hips lie in the same height as of your knees is more befitting.

Are you in need of a new truck seat? Many drivers think they can’t afford a supportive truck seat. But can you afford years of pain, spinal damage, and discomfort from years of driving? Invest in yourself before things breakdown- that includes your body! Check out the AIR CHIEF STANDARD STYLE ON-HIGHWAY TRUCK SEAT from Bud and Tony’s Truck Parts.

Standard Features to this seat include:

Air Chief Seat Mother Trucker Yoga blog

  • 20” Wide Soft Seat Cushion
  • Height Adjustable Headrest (can be removed)
  • Fully Reclining Backrest
  • Triple Chamber Air-Lumbar Support System
  • 3-Position Seat Cushion Extension & Tilt Adjustment
  • Fore & Aft Slides (7 Inch Tracks)
  • Poly-Dynamic Air-Suspension™
  • Integrated Isolator
  • ICP -moves with Suspension & Isolator
  • Bellow

 

 

Relax Your Body

Easy Stretches for Travel with Mother Trucker YogaDo not sit like a statue and try checking regularly, reminding yourself to relax your arms or legs while driving. Not only will it trigger back problems but will also hamper with blood circulation. Muscle cramps and stiffness. Let’s be honest, we get lazy and even though we can move while driving, we don’t. So make it a point to move more while driving. Need help getting creative with movements? Check out Mother Trucker Yoga’s Audio Easy Stretching for Travel: Safe Yoga While Driving Download.

 

 

Arms position and pedal distance

Your arms should be bent at 20-30 degree angles while your legs should bend at a 45-degree angle. It will prevent you from slouching and support your spine. Look for your sweet spot and commit your driving for a lifetime to it. This may require you to purchase additional support tools for your truck or vehicle. 

 

Lumbar Support

This invention is no less than a blessing for people suffering from backache—use quality lumbar support to keep your back in a right and comfortable position. BackShield is lumbar support designed for a comforting cushioning effect to your back and improves your posture. It is conveniently portable and can nicely fit in cars, trucks, and R.V.s. Purchasing yourself a BackShield is a profitable investment for your lifetime. Use our code at checkout: MTY10

In case you don’t want to buy lumbar support, you can roll a towel and place it in the back near the lumbar vertebrae. But take it from me, it won’t work like a BackShield. 

BackShield for RV Driving

Mirror Positioning

Position your mirror at the right angles to avoid unnecessary twisting and turning of your neck and back. And when you look out at your mirrors use your whole body, look at that mirror peek as a movement for your body too. 

 

Other Important Points

Take small intervals

If you travel a long distance, it will help your body relax from stiffness in your muscles. Stretch your body, walk for a few minutes, and restart your journey.

Hydration

Keep yourself hydrated on your way. Generally, our mind and body are on autopilot mode while driving, and our blood pressure tends to lower down a bit, and we start to feel off. To maintain your blood pressure, you need to hydrate your body frequently to stay in a conscious state and a good mood.

Music Therapy

Listen to your favorite music album. It will help your nerves to calm down and relax your entire body.

Fuel your body

Don’t let your stomach starve. Give it proper nutritious food because, “When the tummy is happy, nothing is crappy!” when you are in a good mood, it will fight the stress hormone released in your body.

Drive Safely

Last but not least,

“Drive Cautiously”

“Follow the traffic rules.”

“Don’t get a ticket for speeding.”

 

Being fit is not an overnight change. And in my mind, it’s not based on weight, size, or gender. It’s based on how you feel. So ask yourself: “how do I feel?” And don’t be afraid to answer. So many people deny that they need to work harder, improve themselves, and pay more attention to their fit-ness in life. These road rules are meant to help you see the options available. You probably noticed that the rules above are not based on squats or hundreds of push-ups daily or running a couch to 5k. These are rules to help you improve the quality of your life! 

 

  • See more clearly where the road is taking you. 
  • See more clearly where it is you want to go. 
  • See more clearly how easy it can be to change lanes in your fitness and health. 

 

This post is sponsored by:

Bud and Tony's Truck Parts

Bud and Tony have known each other for over 50 years (brothers – from another mother you could say) and have been in business together for over 30 years. They have always believed in our economy thriving and work hard to make sure it continues upward. They both know the trucking industry has and will continue to be the backbone of our economy. With this in mind, they came together to be a part of this ever-growing, ever-changing but steadfast, and traditional business that will always keep moving American and the world forward.

Neck Pain: 7 Ways to Drive Pain-Free

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Neck pain can be a royal pain when it comes to driving. And when you are a professional truck driver a pain in the neck can absolutely put a halt on your plan to keep rolling.

Neck pain has an annual prevalence rate exceeding 30% among adults in the US; nearly 50% of individuals will continue to experience some degree of chronic neck pain or frequent occurrences. Says Relieving Pain in America: A Blueprint for Transforming Prevention, Care, Education, and Research.

The causes of neck pain can be vast from trauma, injuries, poor sleep position, medical conditions, whiplash, stress or muscle strains or pain and even nerve-related issues. When it comes to being a truck driver dealing with a stiff neck can often be a daily concern you just learn to “deal with” day in and day out. Getting stiff neck can often revolve around holding your head in a particular position for a long period of time, or even using one or both arms for long periods of time. Even having your torso rotated a certain way and when it comes to truck drivers, the constant impact of your driving conditions can and does play a large role in neck pain and discomfort.

When your truck is your workplace, home and vehicle learning how to prevent and treat neck pain can dramatically improve how you feel day today. Here’s how to reduce stress and neck pain so you can get back on the road feeling better than ever.

Neck Pain: Staying Pain-Free on the Road

Posture and how you sit in the driver’s seat play a large role in how your neck and back feel day in and day out. The constant stress caused by driving, gripping the steering wheel, leaning on the driver’s side door or only using one hand or arm for daily tasks associated with driving can contribute to neck pain. Adjusting your body and posture while driving can and will reduce pain and get you back on the road feeling relief.

Start with a good driving posture.

The best angle for the back of your seat is at 100 degrees, which is just shy of straight. Place your hands in the 3 and 9 o’clock positions on the steering wheel and elbows comfortably on the armrests.

Forawrd head for truck drivers blog post mother trucker yoga

  1. Reposition your head.

    From the desk to the driver’s seat, the forward-head position is a major cause of neck tension and pain. Think about your ears being over your shoulders. Making this adjustment is not so much a tuck down with your chin as it is sliding back. Check out this video on neck stretches to help you reduce the pain of postural changes.

  2. Use back support.

    No matter how nice your truck seat is, rarely are they truly made for ideal lumbar support. Sinking back into your seat in your lower back rounds back like the letter “C”. Our spine is meant to be like the letter “S” to help absorb impact and better support what is on top (our head). And if you are a truck driver impact is your constant enemy while driving. I absolutely love BackShield (use the link for 10% off and FREE shipping) back support, which puts your spine in the right position and also protects your back upon impact. Plus BackShield doubles as traction support to lay on after a long day.

  3. Adjust your mirrors.

    Move your side mirrors so you have the widest field of vision so you can minimize awkward movements with your head at sudden notice. Pay attention throughout the day if you adjust your mirrors for your ever slumping posture as the day goes on. You may need a mid-day stretch to get you standing and sitting tall somewhere along the route.

  4. Avoid eyestrain and impaired driving.

    There are many reasons you may be straining to see. If your vision is to blame, please seek proper professional aid to receive the proper support. But poor vision can lead to eyestrain while driving, which can cause you to lean forward and slide your head towards the steering wheel while driving. This forward head position puts major pressure and strain on the muscles of the upper back and neck. And also tightens and shortens the muscles of the front of the neck and chest. Use sunglasses if driving in bright light, and use the proper eye protection at night if night lights strain your vision.

  5. Take a break.

    If you start to get a stiff neck, are feeling neck pain, or better yet want to prevent it, pull into the next rest stop. Do some stretching and walk off the kinks.

  6. Ditch the pillow.

    After driving all day to consider going pillowless, even for just a few minutes or hours. When it’s bedtime our body recoils into it’s most comfortable position-meaning how we spend our time most. Head forward and knees tucked in and fetal like. Stretch out and lay flat. Slide the BackShield under your back for spinal relief and start to respond to your body properly rather than react continuously.

  7. Stretch.

    Yes, it’s not fancy, but stretch your muscles, moving your body in different positions than what you do on a daily basis can and will help you reduce pain and strain. Simple easy stretches just a few minutes a day can and will leave you feeling your best on and off the road. Try this one from our Fitness Minute at Instagram:

    Check out what Mother Trucker Yoga can help you with while you are out on the road. During this difficult time, we want you to enjoy a FREE 30 days with Mother Trucker Yoga. Simply use the code: CORONA2020.

Truck drivers are the heroes of our highways and we so appreciate everything you do. But it is vital that you take care of yourself. Living over the road for weeks on end may not be ideal or “typical” but with a little prep and self-care, you can keep your health and physical body in check with as little as 5 minutes a day. You can avoid driving with neck pain by maintaining good posture and making the necessary driving adjustments that can and will take the strain off your neck.

 

Pain Relief Cream just for truckers!

Have you tried Mother Trucker Yoga’s – Stiff Mother Trucker Pain Relief Cream?

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Stiff Mother Trucker 2oz bottle

Enjoy this post? Check out some of our other blog posts here at Mother Trucker Yoga

  1. Put Back Pain in the Rear View Mirror  
  2. Benefits of Meditation