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7 Seated Stretches for Truck Drivers to Relieve Neck Pain

7 Seated Stretches for Truck Drivers to Relieve Neck Pain


Being on the road can be brutal on a driver’s back, shoulders, and especially neck. As a truck driver, your body suffers the strain of having to sit for long periods of time. Often, your neck can be the area of your body that is most affected by those long rides with no movement.

The neck area is a common place on the body where many drivers suffer discomfort. This is often due to poor posture, overuse of the neck muscles, and stress.

There’s nothing quite as annoying as a pain in your neck that just won’t go away. It hurts to turn your head from side to side and neck pain can cause headaches as well. 

Stretching can be a great reliever of neck pain, especially if you do them on a regular basis, even when your neck isn’t hurting. Regular stretching helps keep your neck muscles loose and flexible. Take a few minutes each day to relax and stretch to loosen up your neck and shoulder muscles.

Here are 7 stretches you can do right in your truck to help you maintain healthy neck muscles.

1.      Side Neck Stretch

Stretch your arms out on your wheel. Place your hands on the wheel in the 11 o’clock position. Drop your head to the right, aligning your right ear over your right shoulder. Hold the stretch for 30 seconds to 1 minute. Move your head back to center. Repeat on the left side.

2.      Head Twists

Keeping your hands on your steering wheel, turn your head to the right and look behind you as far as you can twist without twisting your body. Repeat on the left side. This stretch is good for your spine as the movement will help your spine receive the nutrients and circulation it needs.

3.      Head to Chin

Interlace your fingers behind your head. Drop your chin to your chest. Drop your elbows down. Don’t apply too much pressure; let gravity do the work for you. Hold for 1 to 2 minutes and release. Place your hands back on your wheel.

4.      Seated Cat Cow

As you inhale, pull your chest up and forward. Arch your spine. Then, as you exhale, straighten your arms, dip your head down and round your back, bringing your shoulders forward. Repeat several times.

5.      Bent Elbow

Lift your right arm up. Bend your elbow and place your forearm behind your head, placing the inside of your hand on your upper back. Stretch and hold for 30 seconds to a minute. You can use your left hand on your elbow to get a better stretch. Repeat on the left side.

6.      Outer Shoulder Stretch

Hold your right arm straight across your chest. Use your left forearm to press your arm, stretching your right shoulder. Press your upper arm as close to your breastbone as possible. Release. Repeat on the left side.

7.      Upper Body Stretch

Using your wheel or inside door handles, turn your upper body to the left and stretch your spine, looking behind you as far as you can. Release. Repeat by turning to the right.

Remember that is it easier and less expensive to prevent injury and disease before it occurs than to have to try to treat a problem later on. While these stretches may seem simplistic and easy, try doing them several times a day to lessen the pain you experience in your neck. You might be surprised at how much even a few minutes several times a day will help!

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Kyle Mitchell
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