How to avoid back pain while driving, according to a long-haul trucker

Have you ever wondered how to keep your back from getting sore when you’re behind the wheel on long drives?

Kirk Reid, 53, has some tricks of the trade to share. He has been working as a UPS long-haul truck driver for more than 20 years. His route from Vaughan, Ont., to Kingston and back keeps him on the road for eight hours a day.

In the first instalment of Trade Secrets – a series of conversations with everyday experts offering their advice on daily life – Reid discusses how he avoids back pain and strain when driving for hours on end.

How did you get into truck driving?

I first got hired by UPS in February, 1995. I started off loading the trailers, then loading package cars and driving package cars. Then I moved up to the tractor-trailer. I currently drive a long combination vehicle, which is two 53-foot trailers coupled together. My days usually start at 6 a.m. and end around 4 p.m. It’s a 10-hour shift that includes time inspecting the truck, loading, breaks and driving time.

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How do you get through a 10-hour day on the road?

You really need to stop at some point. The law requires us to stop and check our equipment every two hours. Trenton, Ont., ends up being the halfway point for my route. It takes about an hour-and-a-half to drive there. At that point, I’ll take a break, get out and walk around the vehicle. When I’m checking the brakes and tires, I might do a lunge and take my time to emphasize that stretch rather than just taking a quick look. Whatever I can do naturally to get more movement in.

What do you do to keep your back comfortable when you’re behind the wheel?

When I’m driving for that long, I like to keep my seat as straight up as I possibly can. It is uncomfortable, but that’s part of the reason I do that. In your personal car, you may be more reclined on a long drive, but you’re going to end up slouching a lot more. Every 20 or 30 minutes, I try to adjust myself so that my posture is as upright and straight as possible.

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Do you set up your seat or wheel in a certain way?

For most of my drive, I’ll use cruise control so that I can have my legs at a 90-degree angle. I’ll have two hands on the steering wheel and keep my body squared with the wheel. I might do some calf raises and calf stretches while I’m seated. I’m captive to the seat, so I’ll do anything I can to help me move more.

How about additional supports, like pillows or back rests?

I’ve tried seat cushions and pillows with back contouring, but I got too comfortable. I used to drive nights, and if you get too comfortable, you can end up with tunnel vision and not be as alert as you need to be.

What about outside of work? What do you do to stay limber when you’re not driving?

At home, I never sit still. I’m always doing something. I love gardening. Picking weeds is very zen for me. And I try to walk for 30 minutes every day. On the weekends, my wife and I go for hours-long walks just to enjoy the day. My grandmother always said, “If you don’t use it, you lose it.”

As told to Andrea Yu. Responses have been edited and condensed.