Practical advice for reducing your risk of MSIs while driving and securing your load

Donald MacDonald 

Vice President of EWI Works International Inc. 

Transportation workers are no strangers to musculoskeletal injuries, especially in the back, neck, shoulders, and legs. Yet, even though their work is vastly different than that of other industries, we all face a common problem: lack of movement. 

The main difference is that the solutions available to truck drivers, delivery workers, and other people with driving-based jobs are much more constrained by the parameters of their work. Office employees, for example, have the option of stepping away from their workstations throughout the day to stretch or take a movement break. 

Drivers don’t have this option. Nor do they have the option of doing their work in a different posture, a benefit anyone with a sit-stand desk can enjoy. 

Those driving locally, such as delivery workers, tend to get more frequent opportunities to move, but are at increased risk for injuries related to manual handling. Still, the equipment they use, such as delivery trucks, may not be well suited to their physical needs while driving. 

Setup 

Any work that involves vehicle use for more than 20 hours per week is associated with an increased risk of injury. But, particularly if you share vehicles with others, there are a few key risk areas you can check before hitting the road: 

1. The seat 

Adjust the angle of the backrest to 100-110 degrees to evenly support your back between the hips and shoulders. Leaning too far back leads to reaching, leaning, and poor static postures.  

Similarly, it’s important to position the seat itself at a distance you can easily reach the steering wheel and pedals from. Then, angle the seat so the thighs are supported evenly and there is 2-4 fingers worth of space between the back of your knees and the seat edge. 

Lastly, never sit on your wallet, as this places additional pressure on your buttocks and leads to an uneven sitting posture. 

2.Mirrors 

You should check the mirrors every time you sit down to drive. Ensure you can easily see all blindspots without needing to bend significantly or crane your neck. 

3. The steering wheel 

To reduce reaching and enjoy a more natural, relaxed posture, angle the steering wheel toward a natural, comfortable position for the shoulders and arms.  

Movement 

For all drivers, but especially those getting in and out more frequently, it is important to be aware of how you are entering and exiting the vehicle. Getting in and out too quickly, particularly from larger vehicles, is an all-too-common and largely preventable cause of injury. 

Long haul trucks tend to have more comforts and equipment with greater adjustability than trucks used for local deliveries. Long haul drivers also tend tohave less opportunities to move and change posture.  

This only became more challenging after the COVID-19 pandemic began, as many businesses and rest stops were closed to visitors, particularly during the height of the lockdown.  

The rising second wave, combined with winter weather, could make the next six months a difficult time for those responsible for transporting the goods we all depend on. On top of this, even if stopping places remain open, truck drivers have to put themselves at risk to use them, particularly as they travel from place to place. 

More than ever before, it will be crucial for long haul drivers to be prepared to spend a little time out in the cold for their movement breaks. Even a short walk goes a long way in providing relief to various parts of the musculoskeletal system. 

In some vehicles, drivers may be able to do some stretches and get limited movement within the cab, provided they are stopped in a safe location and able to recline adequately.  

Simple exercises, such as moving the legs in an exercise bike motion, offers drivers some quick relief when it may be unsafe or too cold to exit the vehicle. 

Carrying a resistance band or small weights on long journeys is another relatively convenient way to get more diversity of movement and activate different muscle groups.  

Another tip is to take advantage of little breaks. If you’re stuck at a red light or fully stopped for other reasons, flex some muscles you haven’t used in a while. This provides you with a microbreak of sorts and increases blood flow as well. 

Warming Up 

Long haul drivers aren’t only at risk when they’re behind the wheel.  At loading sites, they often get right out of the vehicle and start performing physical work, such as load securement. Warehouse and yard staff may spend the bulk of their day completing this type of work. 

Doing this without warming the muscles up vastly increases their likelihood of injury. If you’ve been driving for more than 30 minutes, we recommend completely walking around the vehicle and performing a circle check before starting physical work. 

Not only does this give drivers a quick way to warm their muscles, it also a good opportunity to ensure all of their equipment is in safe working condition. 

Beyond this, transportation workers and companies can get help from ergonomists when selecting vehicles, seats, and equipment in the first place. Doing so offers considerable savings as it reduces health care costs and prevents the purchase of poorly designed equipment that will just need to be replaced.  

For equipment that’s already purchased, some basic ergonomics training on manual handling and work relief exercises helps workers take their wellbeing and comfort into their own hands.  This type of training is increasingly important for warehouse staff who spend more of their time completing manual handling. 

At the end of the day, we understand that it isn’t always possible to get adequate levels of movement, particularly if you’re driving for a large part of the day. If you struggle with this, one of the best (and easiest) things you can do is to get more movement on days when you aren’t working. 

This could be almost anything, from family activities to walks in the neighbourhood, and is something most of us could be doing more of regardless. 

About the Author 

Donald MacDonald is the Vice President of EWI Works International Inc., Western Canada’s leading ergonomics and wellness company. With more than 18 years of experience in ergonomics and consulting, Donald has built a reputation for consistency, quality, and practicality. Based in Calgary, he oversees EWI Works’ team there and manages the company’s relationship with many of its largest clients. Donald highly values networking and education, presenting regularly at conferences across North America.  

About EWI Works 

EWI Works has been is Western Canada’s leading ergonomics and wellness company for the past 30 years. Our innovative approach incorporates the latest technology into finding unique solutions to every challenge facing workers across the country and the rest of the world. 

 
My most recent example is my colleague and friend Derek who I consider to be an inspirational leader. Recently, during one of our manager meetings, Derek completed a safety moment. Derek spoke on the real purpose of a leader and shared the photo included in this article, which explains the difference of what people think leadership is compared to what leadership really is. I believe we need more people to realize the power of real leadership, especially in our current climate because leadership can be in different forms and levels. 
 
Last year was tough, but you know what? We are tougher. As we navigate 2021, I believe it is necessary for us to lead with optimism, and to encourage positive growth in our industry regardless of the position we are in. This year, we have already experienced unique challenges, and depending on which news channel you tune into, the foreseeable future will bring more. As a result, we have the opportunity to implement creative solutions – solutions that overcome how things have always been done. 
 
Now, you may be asking, how on earth will we create these solutions? Although I will not claim to know all the answers, I do have a couple of beliefs that I am confident will work along the way. First and foremost, it starts with us. We, as people, need to operate with integrity and commit to doing the right thing, regardless of how “hard” that may be. 
 
Secondly, and equally as important, we need to remove the self-identification of “just”. What I mean by this, is eliminating the outlook that we are “just” our jobs. In my experience, those who approach their day knowing what and whom they are working for, such as their families, their friends, or loved ones, operate in a much safer way, than those who just identify as a “job title”. 
 
Finally, we need to celebrate our wins and provide empathy when losses occur. One thing that I constantly communicate to my 10-year-old son when he experiences a loss is when you fall down, you need to get back up. 
 
This year, I believe our greatest success stories will occur when we simply get out of our own way, and rise to the occasion to lead the way. 
 
Thank you, 
Josh Hannaberry