Back injury can be a major hazard for truckies, given the long hours spent driving. By sitting in the same upright position for long hours can put tremendous strain on the back.  By remembering a few tips drivers can minimise the damage done to their backs. As with all hazards it is important to remember the 3 basic steps:

• Step 1 Identify risk factor.
• Step 2 Assess the risk.
• Step 3 Act to eliminate or minimise the risk.

Things to remember

• Comfort is key so drivers need to ensure they are in a comfortable seating position before they start driving.
• The lower back is often unsupported which causes pain, ensure your lower back is supported in the driving position.
• Avoid putting strain on your back by adjusting the seat far enough forward so knees are bent and the knees are slightly higher than the hips when the foot is fully compressed on the pedal. The thighs should also be parallel to the floor.
• Constant sitting can fatigue and strain the back so attempt to vary your posture as much as possible on long trips by taking short and frequent breaks, doing exercises to stretch your muscles and getting out of the vehicle to walk around for a few minutes.
• The seat should have a rounded front edge to prevent pain to the back of the thighs from sharp edges.
• Adjust the seat so that your thighs are parallel to the ground or slightly above horizontal if seat inclined. Position the back of the seat upright or reclined 10-15 degrees.
• When your hands are on the steering wheel they shouldn’t be above your shoulder height and your hand grip should be 1/2 – 3/4 arm length from the seated position.
• Drivers, ensure that your hands are in the ‘10 to 2’ position on the steering wheel while driving.
• Internal and external mirrors should be adjusted to ensure good vision to avoid unnecessary twisting of your neck.
• Regularly inspect your vehicle to ensure its safety, including inspecting the seat and seat belts to identify early any signs of wear and possible repairs.

How to Implement the 3 Step Strategy to Preventing Back Injuries STEP 1 Identify the risks involved that may injure the back, such as manual handling, lifting incorrectly and being seated for long periods of time. For drivers the driving long hours without stop can present a risk. STEP 2 Assess the risk for each hazard you identified and if it may result in an injury. This will help you prioritise the hazards in order of risk and plan action. How bad will the consequence be and what possible measures can reduce this risk, such as stopping frequently to take a walk and stretch. STEP 3 Act to first eliminate the risk, however if this is not reasonably practicable attempt to minimise it.   For truck drivers, obviously they cannot remove the risk of back injury completely as they will always have to sit and drive long periods if they are long distance drivers, however they can minimise the risk or harm caused by stopping frequently, staying fit and stretching frequently. Job re-design is the preferred option however no single option will necessarily reduce the risk. A combination of different control options may be needed and this is usually the most successful method. For example, if a manual handling hazard is identified modify the object. Ask yourself can the object be made lighter, packed into smaller containers or made less bulky? Can the shape or surface texture of the object be changed to make it easier to grip? Could the surface be cleaned or the edges less sharp? If it is hot, could it be made cooler? Alternatively modify the workplace layout and design, Store heavier and frequently used items at waist level. For truck drivers lifting is often part of the job, so employers can raise work level by use of self-adjusting platforms or adjust the shelf level so prevent excessive bending when picking up goods. Consider the schedule, timing and the way loads are moved around the workplace and consider installing automatic doors to avoid the need to put down a load, or balance a load awkwardly to open a door.