Does your back ache from sitting in the driver’s seat too long? Before it gets worse and you have to take time off to fix it, consider the advice of Matt D’Aquino of the Healthy Trucker blog.

Take advantage of the breaks in your day to complete some stretches and exercise. It will eliminate back pain and save money and time in the future. Plus, no equipment is required.

1. Place your hips behind your back and lean backwards.

Hold this for up to 10 seconds, and repeat 5 times to decompress spinal fluid that can build up.

2. Repeat the position but go forward.

This can help your hamstrings too.

3. Place your left hand on your left leg, and your right hand upwards.

Then, stretch your hand down as far as it can to relieve some of the muscles around the torso. Repeat on the other side. Do each set five times.

4. Place your hands on a flat surface shoulder-width apart.

Then, bring each knee toward the opposite side as high as it can go. Doing as many as possible can relieve and strengthen the gluten and surrounding areas.

We hope these back exercises will keep you on the road pain-free.

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