Health Tips for Our Drivers
At Employ Recruitment, we understand that the health and wellbeing of HGV drivers are essential for both safety and performance on the road. Long hours behind the wheel can take a toll on the body, which is why we’ve developed a range of practical health tips tailored specifically for drivers. From eye care and posture exercises to stretching routines and hydration advice, these tips are designed to help you stay comfortable, focused, and energised throughout your journey. Take a break, try these simple practices, and prioritise your health every mile of the way.
Eye Health for Drivers
Eye Exercise: During your breaks, follow the 20-20-20 exercise: for 20 minutes, look at something 20 feet away for 20 seconds. It helps reduce eye strain from long hours on the road. Here are some tips to keep your eyes healthy.
Adjust Your Mirrors and Screen Brightness: Ensure mirrors and dashboard are properly adjusted to reduce the need for frequent head and eye movement. Keep screen brightness at a comfortable level to avoid glare, especially at night.
Use Polarised Sunglasses: Protect your eyes from glare and strain during the day by wearing polarised sunglasses, particularly in bright sunlight or snowy conditions.
Practice Palming: During breaks, rub your hands together to warm them, then gently place them over your closed eyes for 30 seconds. This can relax your eye muscles and reduce tension.
Eye Drops: If you often experience dryness, keep lubricating eye drops handy (consult an optician for recommendations).
Avoid Direct Airflow: Ensure air vents aren’t directed straight at your face, as this can dry out your eyes.
Hydration: Staying hydrated helps your eyes produce tears, reduces dryness, and prevents discomfort during long hours on the road. Make water a priority for clearer, healthier vision.Cut back on caffeinated and sugary beverages, as these can dehydrate your body and dry out your eyes.
Core Strength
Long hours behind the wheel can take a toll on your body, so here’s a quick, seated core exercise to keep you strong and supported, safely and without leaving your cab!
- Sit up straight, feet flat on the floor, and hands resting on your thighs.
- Take a deep breath and tighten your stomach muscles as if pulling your belly button towards your spine.
- Hold the contraction for 5-10 seconds while continuing to breathe normally.
- Slowly release and repeat for 10 reps during your break.
Safety First: Only practice these exercises when safely parked and never while driving. Strong core muscles help improve posture, reduce back pain, and keep you comfortable during long shifts. Give it a try on your next break!
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Standing Calf Stretch
To effectively stretch your calf muscles and alleviate tightness from prolonged sitting, follow these steps:
- Position Yourself: Stand facing your cab or a wall, placing your hands on it for support.
- Set Your Stance: Step one foot back, ensuring the leg is straight and the heel is pressed firmly into the ground.
- Execute the Stretch: Bend your front knee slightly and lean forward until you feel a stretch in the calf of your back leg.
- Duration: Hold this position for 30 seconds.
- Repeat: Switch legs and repeat the stretch.
For optimal results, perform this stretch two to three times per leg during each session. Incorporating this routine into your daily breaks can help maintain flexibility and reduce muscle tightness.
Simple Stretch
A simple stretch exercise can make all the difference to your muscles after a long drive. Lunges are great for strengthening your legs and improving flexibility in your hips after extended driving.
- Stand with your feet shoulder-width apart.
- Raise one arm overhead and lean gently to the opposite side, feeling a stretch along your side.
- Hold for 10-15 seconds, then return to the centre.
- Switch sides and repeat.
This stretch helps release tension in your sides and back, especially after long periods of sitting.
Deep Breathing
Deep breathing can help reduce stress and improve oxygen flow, keeping you focused and calm on the road. Try this simple exercise during your breaks:
- Sit comfortably with your feet flat on the floor.
- Place one hand on your stomach and the other on your chest.
- Inhale deeply through your nose, letting your stomach rise as you fill your lungs.
- Exhale slowly through your mouth, letting your stomach fall.
- Repeat for 5-10 breaths.
Repeat for 5-10 breaths
Stretch Often: Simple Stretches
Long hours on the road can leave you feeling stiff and sore. During your breaks, try these easy stretches to loosen up and improve your mobility:
Neck Stretch:
Sit or stand tall.
Tilt your head gently towards your shoulder and hold for 10 seconds
Repeat on the other side.
Chest Opener
Stand with your feet shoulder-width apart.
Clasp your hands behind your back and gently lift them while opening your chest.
Hold for 10-15 seconds.
Quad Stretch:
Stand next to your cab for support.
Grab one ankle and pull it towards your buttocks while keeping your knees together.
Hold for 15 seconds, then switch legs.
Always stretch in a safe location and keep it gentle to avoid strain. Regular stretching helps prevent stiffness and keeps you feeling your best on the road.
Happy Feet…
Long hours of driving can make your feet stiff and tired. Try these simple exercises during your breaks to boost circulation and reduce discomfort:
Foot Rolls:
Sit up straight with your feet flat on the floor.
Lift one foot slightly and make slow circles with your ankle, 10 times clockwise, then 10 times counter-clockwise.
Switch to the other foot and repeat.
Toe Taps:
With both feet flat, lift your toes while keeping your heels grounded.
Lower your toes back down and repeat for 10-15 reps.
Heel Raises:
Press your toes into the ground and lift your heels as high as you can.
Lower slowly and repeat 10 times.
