Why spending hours behind the wheel is dangerous and how to reduce the consequences
Prolonged sitting behind the wheel, especially for professional drivers, is associated with weakened muscles and back problems. According to research, it can double the risk of type 2 diabetes.
Driving for many hours increases the strain on the body: the muscles in the legs and buttocks weaken, and a lack of movement can contribute to obesity. The risk accumulates over time.
A car seat usually does not provide sufficient support for the lower back. As a result, the natural curvature of the spine flattens, and the muscles and ligaments around it become overstrained. Infrequent changes in posture worsen blood circulation and can intensify back pain. Over time, the hip flexors also shorten, and the intervertebral discs become compressed.
Studies link prolonged sitting not only to type 2 diabetes: the likelihood of cardiovascular diseases and cancer may increase by 20 percent. Snacks at gas stations further worsen the diet, so it is recommended to bring healthier food on the road—this also helps maintain concentration for longer.
The strain can be reduced during stops. Every break should be used for a five-minute warm-up: stand up, stretch the neck and shoulders, and walk around. Some long-haul truckers keep resistance bands in their vehicles for short workouts.
The seat should be adjusted so that the pelvis is higher than the knees, and the backrest should be slightly reclined. The arms should be bent at a right angle: this posture reduces tension in the neck and shoulders and relieves pressure on the intervertebral discs. A special seat cushion can additionally ease the strain on the lower back.
