As if market uncertainty, a lack of adequate parking and increasing regulations weren't enough, being confined to a driver's seat for the majority of a work day makes staying healthy as a long haul truck driver especially difficult.

While many truckers just accept the toll this career might take on their well being, Hope Zvara is connecting with truck drivers across the country to help them make positive changes that reduce the pain and stress that is often associated with a truck driving career.

 “I really want to encourage drivers: you owe it to yourself, you owe it to your family, you owe it to your company to start taking better care of yourself,” she says.

The challenge of staying healthy over-the-road is well established. In 2015, the centers for disease control published a national survey that revealed more than half of long-haul truck drivers reported having two or more of these health conditions or unhealthy behaviors: high blood pressure, obesity, smoking, limited physical activity, high cholesterol, or fewer than 6 hours of sleep.

Reversing the negative impact of these health issues not only contribute to a longer and happier life, but a successful and stable career. A driver's failure to invest in their health could leave them looking for another line of work due to elevated carrier expectations, changes to Hours of Service (HOS) and DOT Physicals.

 “If you’re a company driver, you’re either an asset or a liability,” Hope says. “Truth be told, if you’re a liability, you can be the 'best driver they have', but if you are going to jeopardize the company’s health and status with their insurance company, they’re going to get rid of you.”

Subtle shifts, big changes

 Regardless of whether you’ve been driving a truck for 20 years of three months, the demands of the job can make you feel like there’s little room to change your habits. But that’s where the major focus of Hope's vision for Mother Trucker Yoga comes in. It’s all about “one small change.”

If you’re a truck driver looking to invest in your quality of life and health, as well as the longevity of your career, you don’t have to drastically change your diet or hit the gym every time you park. 

Shift the way you approach movement while driving with these practical tips:

Make Good Posture a Habit

Your mother was right all along when she told you how important it is to sit up straight! Sitting up straight in your seat is an easy and important first step that will improve many health issues.

Additionally, while you’re driving, take notice to where your shoulders and head are. Think about your head sitting perfectly on top of your shoulders and resist the urge to hunch your head and shoulders.

“Every 10 degrees forward your head goes puts 10 to 20 percent more pressure on your upper back and neck,” Hope suggests. “Tuck your chin back a little bit. That may feel a little off, and it may even be a bit fatiguing [at first], because you have not been using your muscles in that way for a really long time or ever...”

Hope also suggests to “Think of your vertebrae like a stack of jelly donuts".

“All these jelly donuts have this nice, perfect pressure down through the center. When you start slumping into your truck seat, there’s pressure on just one part of the jelly donuts. You can imagine what happens to the jelly, it squirts out.”

This pressure leads to chronic pain that can ultimately result in herniated or bulging discs.

Ensure your Seat is at the Right Height

When's the last time you adjusted the seat in your truck? Hope suggests it might be time to examine whether your seat is set for long term health or optimal comfort.

“When you’re sitting in your truck…your seat is at the right height so that your knee isn’t higher than your hip,” she says. “If you’re within average height range, your hip and knee should be somewhat in line with each other while you’re driving.”

Over time, you may be tempted to round your back to ease the strain on lower back muscles that have grown accustom to bad posture. But this is exactly how you begin becoming a hunchback.

“Your lower back should have a nice little arc in it,” Hope suggests. “Your shoulders should be pulled back a little bit. Your head should be on top of your shoulders. You should not feel like you’re laying on your steering wheel.”

 Prevention with Pelvic Tilting

You may think with a name like Mother Trucker Yoga that you'll be doing "downward dogs" in your sleeper cab to alleviate pain and improve circulation. While Hope does offer helpful video courses to take your flexibility to new levels, she suggested a solution that's even more simple.

Pelvic tilting is a simple movement that make a big difference, especially for male truck drivers.

For a pelvic tilt, arc your lower back as much as you can, with your tailbone turning in toward the seat. This might feel a little pinchy or sore because your back is stiff if you’ve been sitting with your spine curving in the wrong direction. Then, try rounding out your back, like you’re tucking in your tailbone.

Hope suggests repeating this 20 to 30 times for one minute straight, as it improves blood flow in the pelvic area and increases mobility in the lower back.

“One of the things that’s not talked about enough with truck drivers is circulation in the pelvic area,” she said. Poor circulation in this area can lead to issues with the prostate and urinary tract, among others.

“With all of the rumbling going on in the seat and all the heat your body is producing [can lead to] major problems for male truck drivers,” she says. “Nobody’s talking about this stuff. This can be somewhat prevented if you’re adding more simple movements in during the day.” 

Raise your Heart Rate

While truck drivers experience many of the same aches and pains as someone confined to a computer chair in an office environment, they don’t always have the freedom to get up and stretch their legs as they please.

That's why it’s important for truckers to take small opportunities like stand still traffic congestion to yield big changes in their health! In situations like this, Hope suggests a quick session of “chair running.”

For this quick exercise, sit as tall as you can, not leaning against your seat or chair, and begin lifting and lowering your legs like you’re marching. Progressively move faster until your legs are running in your seat. 

“You’re gonna get a core workout, you’re gonna trigger those pelvic floor muscles, you’re gonna increase circulation in your pelvis…and best of all you’re gonna get your heart rate up,” Hope says. “Especially for those with back and knee issues…this is a really great way to solve the problem of getting your heart rate up and improving your cardiovascular system. Your heart is a muscle and you need to work it.”  

 Choose healthy habits sooner rather than later

 As someone who serves the trucking industry, Hope has asked herself what she can do to help younger drivers just entering the driver’s seat to nip bad habits in the bud before they cause problems. 

“I can’t tell you how many drivers I talk to that are 40, 50, 60, 70 (years old), and go ‘man, I wish I would have started sooner,’” she says. “As a millennial driver, you have a long road ahead of you. You have a long road of many years of driving, and I want you to be doing it at your best.”

For more tips on how to make small changes to improve your health, check out Hope’s website at www.mothertruckeryoga.com and follow her on Facebook and Instagram.