A nagging ache in the lower back and increasing feelings of tiredness are two conditions that plague long-haul drivers but, the two can be linked and are often caused by a driver not sitting correctly at the wheel.

A good ergonomic setup can go a long way to enhancing both the comfort and effectiveness of driving, as well as preventing accidents due to 'highway hypnosis'.

Modern commercial vehicles come with seats that have multi adjustments with steering wheels at least configurable for rake, meaning it is possible for a driver to adjust the seating to perfectly suit his or her size.

One of the most important ergonomic tips for driving is to always mind your posture. It is easy to slouch or roll your shoulders after a short time driving. This will cause you all kinds of pain and prolonged problems. Keep you back lumbar and shoulders supported. And make sure you hold the steering wheel. Do not just rest your hands on it.

When your posture begins to break down, muscles in your body start being pulled in directions they were not meant to be pulled. This results in chronic pain. Make sure your seat is in the correct position so your back is straight, your arms are relaxed and your legs lightly touch the seat. You should not feel any tightness in your body in a relaxed, seated position with good posture.

Often the ergonomics associated with adjusting your steering wheel have more to do with making sure you can see all the dials and readouts on the dashboard than ensuring the optimal wheel position. But for the wheel itself you want to set it in a position so it rotates with an up and down motion of your arms using the elbows and shoulders.

If it is at too much of an angle to your body your arms will have to move forward as the rotate. That engages the chest muscles as causes a lot of torque on your otherwise stationary torso and that can cause fatigue and posture problems.

Truck seats have improved markedly over recent years, with well-sprung sit-up-and-beg modern ones with robust lumbar support far superior to the older ones more like a padded bench, where drivers had no help at all to sit up. Almost horizontal steering wheels also encouraged drivers to slump.  

The angle of the seat back makes a huge difference, with just a few degrees of backward angulation helping to un-load the discs and keep an 'S' bend, not a 'C' bend.

Set side and rear view mirrors so there is a full 180-degree view behind. Set mirrors while at the correct posture and line up the rear view mirror with the top of the rear window or some other reference point so provides a visual reminder if the shoulders do start to droop.

Fashion has rather dictated men should keep their wallets in the back pocket of their trousers but this is a major cause of back problems as the wallet forces one cheek higher than the other, putting stress on the spine.

Get into the driving habit of removing your wallet while on the road.

Truck driving is one of the hardest jobs on the body and sitting for long periods of time is not good for your health.

Your risk of blood clots, heart attack and stroke increases and you are more likely to have back and neck pain. Your hip flexors can tighten, your hamstrings shorten, and pinched nerves are more likely.

A way to prevent back pain from lots of driving is light stretching. Do some quick stretches in your cab when you make a stop. You can do anything like a twist, stretching the arms or wrists, and turning the head from side to side. This will help stretch out your ligaments and prevent long term pain. Get into a habit of stretching every time you stop.

The best way to prevent truck drivers back pain is to simply stop and walk around every few hours. If you have the time, make a quick stop every so often just to stand up. This helps to ease the stress on your body from sitting, and helps increase your circulation after a long period of inactivity.

Even if the weather is bad or you cannot leave your cab, standing up and getting out of the driver’s seat is important for your back health.