Understanding Ergonomics

Ergonomics refers to the science of creating tools, equipment, and workspaces that fit the body's limitations and capabilities. When it comes to truck drivers, ergonomics should focus on creating a comfortable workspace inside the cab.

The Importance of Practicing Proper Ergonomics

Incorrect posture and a lack of lumbar support frequently lead to truck operators developing musculoskeletal disorders. However, according to a recent study, the practice of proper ergonomics can help prevent the development of musculoskeletal disorders, which cause discomfort and physical pain. The most common areas truck operators experience discomfort and pain include the shoulders (32%), neck (26%), and back (23%).

Drivers frequently experience pain due to:

• Sitting in the same position for long periods of time.
• Poor posture.
• Repeatedly lifting objects weighing more than 50 pounds.
• Truck vibrations.
• Muscle fatigue.
• Driving over bumps.

Preventing pain and discomfort is vital because when truck operators experience these symptoms, they may find it more difficult to focus.

When a seat is properly positioned and ergonomically designed to fit the driver’s body, their posture improves. They can also reach the steering wheel and pedals with ease. For these reasons, an ergonomically friendly seat reduces pain, discomfort, and muscle fatigue.

8 Tips for Truck Drivers To Practice Proper Ergonomics

1. Position the Steering Wheel

Proper positioning of the steering wheel helps reduce the amount of strain being placed on the neck, arms, and shoulders. Correct positioning involves slightly bending the arms while operating the vehicle. The operator should be able to comfortably relax their elbows to their sides.

Drivers can also alleviate stress on their wrists and fingers by attaching padded grips to the steering wheel.

2. Adjust the Seat

Many drivers sit too close to the steering wheel and lean to one side. It is crucial that the truck operator’s seat provides support for the lower back and allows the driver to maintain a good posture. Since many seats offer adjustable lumbar support, operators should use it to help maintain the curve in their lower back. In addition, scooting all the way back into the seat helps provide support for the lumbar spine.

The operator should be able to bend their knees in such a way as to comfortably reach the pedals.

Raise and lower the seat so that the hips are in line with their knees. This position helps reduce strain and maintain proper circulation.

Slightly recline the seat (100 to 110 degrees). This helps prevent back pain by reducing the amount of pressure being placed on the spine.

3. Improve the Seat

Use an air-ride seat to minimize vibrations and to serve as a shock absorber while driving over bumps.

Install a seat that offers built-in cooling and heating. These features can reduce stiffness and improve circulation.

Use a cushion that relieves pressure on the lower back. Using a pressure-relieving pillow is crucial for drivers who suffer from coccyx issues or experience sciatica.

Replace or repair seats that are worn or damaged.

4. Position the Mirrors

Properly position the side mirrors to minimize excessive head movements.

Position the rearview mirror to reduce the likelihood that the driver will need to twist their body.

5. Mount Devices for Easy Viewing

Keeping devices for navigation (e.g., phones) at eye level and within reach reduces the risk of a driver experiencing a repetitive strain injury.

In addition, repeatedly bending, twisting, or reaching for a device could result in an injury and/or cause an accident.

6. Take Breaks

Each year, operators who doze off while they’re driving cause tens of thousands of accidents. Staying well-rested reduces the risk of a driver falling asleep while operating their truck. Taking regular breaks contributes to the rest drivers need, which can help prevent these accidents. During each break, operators should walk around and stretch, which helps improve circulation.

Drivers should perform stretches that target the neck, back, and legs. Some examples include rotating the neck, shrugging the shoulders, and making circles with their ankles.

Changing posture by walking around and stretching also keeps muscles limber, which decreases stiffness and prevents strains.

Drivers should also perform exercises to strengthen their core muscles. When these muscles are strong, they provide support for the back, significantly reducing their risk of sustaining a back injury. Exercises to consider include bridges, abdominal crunches, and planks.

When necessary, the Federal Motor Carrier Safety Administration (FMCSA) recommends that drivers take a nap. Ideally, a nap should last 45 minutes. However, for safety’s sake, upon waking, drivers must wait at least 15 minutes before returning to the roadway.

7. Eat Healthy and Stay Hydrated

During longer trips, a healthy diet and proper hydration can help decrease the likelihood of the truck operator experiencing discomfort and cramping.

8. Take Advantage of Ergonomically Friendly Accessories

Truck operators should look into the various ergonomic accessories that are available. These accessories include backrests, seat cushions, and covers for steering wheels.

You can use these tips to prevent musculoskeletal disorders and drowsiness while driving. Making a small investment in your daily routine can greatly improve your overall health and driving experience, indefinitely.