Tips to Avoiding Fatigue. As a truck driver there are certain risks that you need to acknowledge that may affect you. There’s no point in denying the physical demands of driving a truck professionally or the toll that these demands place on your body especially your back and musculoskeletal system. There are certain hazards associated with driving long distance that require a driver to be in a healthy state in order to overcome. One such hazard is fatigue and sleep apnoea. Getting enough restful sleep is not just a good idea, it’s vital to truck driver’s survival. Some of the tips to avoiding fatigue and maintaining an overall healthy condition are:

• Make sure you have enough quality sleep before you start driving. It is recommended that you get 7 to 8 hours of uninterrupted sleep before beginning a long drive.
• Drivers should try to travel a maximum of 8 to 10 hours a day only and no more.
• Take at least a 15 minute break every 2 hours where you get out of the truck and get fresh air and exercise to promote circulation and concentration.
• Driver should also eat well balanced meals at regular meal times and avoid fatty foods which can make you feel drowsy.
• Avoid alcohol and medicines that can cause drowsiness. Do not use drugs to keep awake so you can drive more hours. If you are caught the consequences will be serious and even worse you could cause a fatal road crash.
• Avoid driving at night because this increases the chances of crashing are much higher late at night and early morning.
• It’s also good to stretch and exercise regularly in order to protect yourself from back problems associated with driving long distance.

Truck driving involves a lot of sitting and extended periods of sitting often come with upper and lower back pain. Anyone who sits at a desk all day, drives a truck or has simply been on a long road trip can relate. Holding still in a chair for hours on end is never easy on the back. Although back pain is common, when in one of these situations there are simple things that can be done to prevent pain and optimise back positioning. Slouching is bad for your back because it weakens the muscles and can cause injury and pain and a hunched back can cause herniated or slipped disks. Positioning your neck slightly forward or backward can also cause problems with your disks. Disks can be pushed far enough out that they hit a nerve and can cause pain in other places such as the legs. Serious issues such as these can be prevented. Do not sit away from the back of your chair because this will cause all of your weight to be centred on your lower back which can cause problems. To improve posture, move your hips all the way to the back of the chair. Lean slightly back to a comfortable position. If the back of the chair is rounded, place a small cushion in the space created between your lower back and the chair. This will preserve a healthy and normal sitting position instead of curving your back to the shape of the chair. While driving move your seat so that you are not required to bend or lean to reach the steering wheel. Your seat should also be tilted slightly back as you sit up and lean your upper back against the seat. Another bonus of this position is that your face and chest are farther away from the airbag making it safer as you drive.