Driving is one of the most common yet hazardous tasks in any industry. This daily task presents many changing and uncontrollable variables, such as weather, wildlife, and traffic or road conditions. One of the less evident hazards of driving is prolonged sitting. Spending long hours behind the wheel can have lasting effects on your body. Prolonged sitting, exposure to vibration, and “lifting” immediately after driving can all contribute to discomfort and fatigue. These issues not only affect your health but can also impact safety on the road.
This month, we highlight the physical effects of prolonged driving, practical strategies to reduce discomfort, reminders about Hours of Service (HOS) compliance, and safety controls that can help prevent injury and extend equipment life.
The Strain of Prolonged Sitting
Sitting for long periods, especially in a fixed driving position, rotates your pelvis and flattens the natural curve in your lower back. This sustained posture requires continuous muscle strain to stabilize your trunk, neck, and shoulders, restricting blood flow and leading to fatigue and discomfort. Over time, it can increase the likelihood of injury, often resulting in chronic pain in the lower back, hips, shoulders, and neck.
Sedentary work has been associated with lower back and neck pain, muscle stiffness and soreness, numbness and tingling in the legs, varicose veins due to blood pooling, an increased risk of cardiovascular issues and poor mental health.
- Adjust your seat so your feet reach the pedals without lifting your back from the seat.
- Slightly recline the seat for comfort while maintaining spinal alignment.
- Use built-in lumbar support or a rolled-up towel behind your lower back to maintain the natural curve.
- Keep your back pockets empty to avoid shifting your pelvis or straining your back.
- Make slight seat adjustments every 30 minutes to relieve pressure on muscles and joints.
Try to change your posture whenever possible. Even small seat adjustments can alleviate pressure points and reduce muscle fatigue. Vehicle ergonomics assessments should be part of the onboarding process, with supervisors helping drivers set up proper seat adjustments in frequently used vehicles.
Take Movement Breaks During the Day
Taking short, frequent breaks can significantly reduce fatigue and musculoskeletal discomfort. When your schedule allows, aim to stop every 60 to 90 minutes for a brief walk or stretch.
- Walk around for a few minutes to restore circulation.
- Perform light stretches, particularly for the legs, lower back, and shoulders.
- Avoid jumping straight into physical tasks like unloading cargo after long periods of driving. Give your body a few minutes to recover first.
These short pauses can help your body recover and improve alertness throughout the day.
Managing Vibration and Mental Fatigue
Vibration from road surfaces and the vehicle itself can strain your body, even if you don’t feel it immediately. Continuous exposure causes muscles to contract and relax, leading to fatigue and increasing the risk of spinal disc issues.
- Ensure your truck or vehicle is regularly maintained.
- Complete a pre-use inspection of the vehicle before each shift.
- Ensure the suspension system (shocks and springs) is in good condition.
- Check tire pressure and condition.
- Ensure the driver’s seat has proper suspension and padding
- If road conditions allow, reduce speed to minimize vibration.
- Avoid driving for extended periods when fatigued. If you begin to feel drowsy, pull over and rest before continuing.
Mental fatigue can build gradually but leads to decreased alertness and slower reaction times. Recognize early signs and respond accordingly.
Know the Signs and Respond Early
Discomfort often begins subtly. Pay attention to early signs of strain so you can adjust before symptoms worsen.
- Back pain or stiffness, especially in the lower back.
- Leg cramps, numbness, or tingling due to poor circulation.
- Tension in the shoulders or neck.
- General fatigue or lack of mental focus.
Making small adjustments—changing position, taking a break, stretching—can prevent long-term injuries and help maintain productivity.
Hours of Service
For drivers operating commercial motor vehicles in Canada, the federal HOS regulations are designed to reduce fatigue-related incidents. Compliance is critical for safety, avoiding penalties, and protecting both drivers and the public.
- A maximum of 13 hours of driving within a 24-hour period.
- No more than 14 hours of on-duty time (including both driving and other work).
- A minimum of 10 hours of off-duty time each day, including at least 8 consecutive hours.
- Cycle 1: No more than 70 hours on duty in 7 days.
- Cycle 2: No more than 120 hours on duty in 14 days, with at least 24 consecutive off-duty hours before restarting.
Special rules apply to operations north of latitude 60°N, including extended daily limits. This includes regions such as Yukon, Nunavut, Northwest Territories, and northern parts of Quebec, Ontario, and Manitoba.
Final Notes
Driving for work can have significant physical demands. By paying attention to posture, taking regular breaks, reducing exposure to vibration, and following HOS regulations, drivers can prevent injury, reduce fatigue, and stay safe on the road.
Your body is one of your most valuable tools—take care of it.