Your Body Almanac

Rideshare and delivery driver

In and out of the car all day, on a clock, chasing the next order.

App-based and parcel driving mixes long seated stretches with bursts of lifting, climbing steps and hurrying in all weather. Time pressure, irregular hours and eating in the car make it easy to let sleep, movement and food slide.

01

Back strain from sitting, then lifting

Hours in the driver's seat stiffen the hips and lower back, then you twist out of the car to grab a package or bag. Lifting with a cold, stiff back, often from an awkward angle in the trunk, is a common way to strain it.

SourcesLow back pain (OrthoInfo, AAOS)Ergonomics (OSHA)
Set up your driving seatAs neededAdjust your seat before you drive so you can reach everything without straining your back, neck or arms. Lift with your legsAs neededPlan the lift, keep the load close and bend at the knees, not the waist. Stretch your hip flexorsDailyA kneeling lunge stretch for the muscles at the front of your hip, which tighten when you sit for long stretches. Do glute bridgesDailyLift your hips off the floor to strengthen the buttock muscles that sitting tends to switch off.
02

Crash risk from fatigue and distraction

Motor vehicle crashes are a leading cause of work deaths in the US. Long or late shifts, checking an app while moving and pressure to hit delivery windows all raise the risk. If you are yawning, drifting or missing turns, pull over somewhere safe and rest. Caffeine only buys a short delay.

SourcesMotor vehicle safety (OSHA)Driver fatigue on the job (NIOSH, CDC)
Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours. Set a caffeine cutoffDailyStop coffee, tea, soda and energy drinks by early afternoon, because caffeine's effects can last up to 8 hours. Put your phone away while drivingDailySet navigation and audio before you move, then turn on driving focus mode so the phone stays out of your hands.
03

Heat, cold and sun exposure

Delivery means running between a hot or cold car and the outdoors many times a shift. In summer, heat illness can build quickly, especially with a hot vehicle and little water.

SourcesHeat (OSHA)Heat stress and workers (NIOSH, CDC)
Stay safe in the heatAs neededOn hot days, drink water often, take breaks in the shade and plan hard work for the cooler parts of the day. Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty. Wear sunscreen every dayDailyPut broad-spectrum SPF 30+ on exposed skin each morning and reapply every two hours outdoors. Dress in layers for the coldAs neededWear several loose layers, a hat, gloves and waterproof insulated boots, and carry spares.
04

Eating on the move

Meals in the car tend to be fast food, snacks and sugary drinks. Over time that pattern, plus long seated hours, is linked to weight gain and high blood pressure.

SourcesHealthy eating (NHS)Health Risks of an Inactive Lifestyle (MedlinePlus)
Limit ultra-processed foodDailyBuild most meals from whole or minimally processed foods, and treat packaged snacks and fast food as extras. Limit sugary drinksDailySwap soda, sweet tea, energy drinks and juice drinks for water, sparkling water or unsweetened tea and coffee. Include protein at each mealDailySpread your protein across breakfast, lunch and dinner instead of saving it all for one meal.

When to see a professional

See a doctor for back pain that spreads down a leg or comes with numbness or weakness, or for any pain that lasts more than a few weeks. Stop work and cool down right away if you feel dizzy, confused or stop sweating in the heat, and call 911 if symptoms are severe.