Your Body Almanac

Truck driver

Long hours behind the wheel, irregular sleep and food from truck stops.

Long-haul driving means sitting for most of your waking hours, sleeping at odd times in odd places, and eating whatever the road offers. Truck drivers have higher rates of obesity, sleep apnea and back problems than most workers, and fatigue makes the job itself riskier.

01

Fatigue and disrupted sleep

Irregular schedules, night driving and sleeping in a cab cut into both the amount and quality of rest. Drowsy driving slows reactions much like alcohol does, and untreated sleep apnea, common in truck drivers, adds to daytime sleepiness. If you feel drowsy, pull over somewhere safe and rest. Caffeine and cold air don't replace sleep.

SourcesDriver fatigue on the job (NIOSH, CDC)Sleep apnea (MedlinePlus)
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. Get a yearly checkupYearlySee your primary care provider for preventive care, the screenings and vaccines you are due for, and questions about your health.
02

Weight gain and heart risk

Hours of sitting, few chances to exercise and road food high in salt, sugar and fat add up. Long-haul drivers have high rates of obesity, high blood pressure and type 2 diabetes.

SourcesLong-haul truck drivers (NIOSH, CDC)Heart diseases (MedlinePlus)
Take a brisk daily walkDailyWalk at a pace that raises your breathing for at least 10 minutes a day, building up over time. 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. Check your blood pressureYearlyGet your blood pressure checked at least yearly from age 40, or sooner if you are at higher risk.
03

Low-back pain from long seated hours

Sitting for many hours, with road vibration passing up through the seat, is hard on the lower back. Climbing in and out of the cab and handling loads at the end of a drive add sudden strain to a stiff back.

SourcesLow back pain (OrthoInfo, AAOS)Back pain (NIH National Institute of Arthritis and Musculoskeletal and Skin Diseases)
Set up your driving seatAs neededAdjust your seat before you drive so you can reach everything without straining your back, neck or arms. 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. Lift with your legsAs neededPlan the lift, keep the load close and bend at the knees, not the waist.
04

Blood clots from long sitting

Sitting still for many hours slows blood flow in the legs, which raises the risk of a deep vein thrombosis. Moving your legs and getting out of the cab at breaks keeps blood moving.

SourcesDeep vein thrombosis (MedlinePlus)Venous thromboembolism (NIH National Heart, Lung, and Blood Institute)
Get up and move every 30 minutesDailyBreak up long stretches of sitting with a few minutes of standing or walking. Do calf raisesWeeklyRise onto your toes to strengthen calves and ankles for standing, walking and running. Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty.
05

Isolation and time away from home

Weeks on the road mean long stretches away from family and friends. Loneliness and stress are common among long-haul drivers and can affect sleep, mood and eating habits.

SourcesLoneliness (NHS Every Mind Matters)
Make time for peopleWeeklyReach out to friends, family or neighbors each week, and build in regular shared activities. Practice slow breathingDailyTake five minutes to breathe slowly and deeply, such as box breathing with a count of four for each step.

When to see a professional

See a doctor if you snore loudly, wake gasping or feel sleepy while driving even after a full rest, which can be signs of sleep apnea. Get urgent care for a swollen, painful or warm calf, or sudden shortness of breath or chest pain. See a doctor for back pain with leg numbness or weakness.