1. Get to know your seat:
- Before you depart read the seat manual
- Ask colleagues who have more experience with the seat to explain how it works.
2. In modern seating systems you can:
- Adjust the backrest
- Adjust the height of the seat
- Adjust the tilt of the seat
- Adjust the seat cushioning effect
- Adjust the shoulder area
- Adjust the seat depth
- Adjust the contour of the backrest
- Activate the horizontal spring system
- When purchasing a truck ensure that an ergonomically well designed seat is given a high priority in the selection process.
- Modern pneumatic seats automatically adjust to your weight.
3. Seat Adjustments:
- Adjust the depth and height of the seat so that your feet can comfortable reach the gas pedal, break and clutch, ensure that the pedals can be pressed all the way through.
- The backrest should be adjusted so that the steering wheel can be accessed with slightly angled arms.
- The lumbar support helps to support the lower back and avoids "hollow back" or "hunchback" sitting postures.
- It is extremely important to ensure that the back is leaning on the backrest from the buttock to the shoulder blades.
- The seat angle is adjusted correctly, if the thighs are completely supported by the seat. The back of the knee should be kept an inch from the seat cushion.
- Do not select a seat suspension setting that is too soft, otherwise the seat may hit the floor when driving in poor road conditions. This could damage your spine.
- Turn on the horizontal suspension to cushion against horizontal shocks while operating the truck off-road or with a trailer, or when transporting liquids.
- Sit with your buttocks against the back of the seat, your upper body in an upright position, extend your chest outward and lean back your upper body.
4. Take a break:
Of the occupational ailments affecting truck drivers, muscular and skeletal aliments, high blood pressure, lung, and digestive diseases are the most common.
- Use the special relaxation seat (e.g. made by ISRI in MAN TGA) to relax.
- Take advantage of any opportunity to get up and move about.
- A short walk outdoors in the fresh air improves your well being.
5. Proper break etiquette:
- Limbering up and breathing exercises
- Light work, such as emptying of the trashcan, improves circulation and relieves stress resulting from sitting over long periods.
6. Eat healthy:
- Good nutrition is key to feeling healthy and being physically fit.
- Avoid fatty or high calorie foods
- Such foods are difficult for the body to process and metabolize, mainly due to the stationary work typical of truck drivers.
- Consume vitamins by eating fresh fruits during your hauls.
- Vitamins strengthen the immune system and stabilize the circulatory system. Drink plenty of liquids.
- Coffee is fine, however for each cup of coffee you should drink a glass of water or fruit juice.
- Each driver should drink at least one liter of liquids a day. This is a preventative measure against the thickening of the blood that under certain circumstances can lead to thrombosis.
7. Keep fit:
Being active and keeping fit are excellent antidotes to tiredness.
- Even while you are driving – consciously stretch and change your body position.
- It can be very tiring to drive for long periods with your back fully stretched.
- This is why you should change your seating position every 15 minutes.
- Stretch your limbs from time to time.