$70 Easy DOT Physical Exam Grand Junction Colorado

3 Exercises For Truck Drivers To Prevent Back Pain

Grand Junction DOT ExamBack and neck pain are extremely common issues for truck drivers to experience. In this article I’m going to show you 3 exercises for truck drivers to prevent back and neck pain. Back and neck pain are so common because the amount of hours that drivers have to spend seated in their truck as well as the constant vibration from the road. This extended time spent in one position really wears on the body. Our bodies are meant to be active and to move around frequently. This just is not possible for most truck drivers to do. When our bodies stay in one position for too long our muscles and joints adapt to this. Muscles that are in an elongated position want to stay that way, while the muscles in the shortened position want to stay shortened. Furthermore the joints become used to not moving as well. All of this results in the body becoming more prone to becoming injured when outside forces, that the body is not prepared for, are applied. These outside forces can be as simple as just walking or they could be more complex like having to lift heavy objects. As I already talked about the best way to prevent this and help the body avoid injury is to stay mobile. When you can’t stay mobile and active because of your job then you need to implement a self care routine.

The exercises that I am going to show you are all self-mobilization exercises. They are similar to what you might experience when going to a chiropractor. The goal with these exercises is to keep the joints moving throughout their normal range of motion and keep the muscles surrounding the joints loose. This can help to keep the body more mobile and ready to adapt to the tasks that it is asked to perform. The great thing about these movements is they can be performed almost anywhere. That likely includes inside a truck cabin.

You should seek clearance before performing these maneuvers on your own. As long as you are careful with them the risks are minimal, but don’t over do the amount of rotation and if there’s intense, sharp, or radiating pain that may be an indication to stop.

Neck Self-Mobilization for Truck Drivers

To perform this maneuver grab yourself a normal bath towel. Fold it up so that it stays long but becomes less wide. Then just sling the towel over your neck.  Next pick a direction to go in. I’ll start to the right. First grab the towel. Right hand grabs the left side of the towel and left hand grabs the right side. Right hand should be over the left. Now rotate your neck as far as it will comfortably go to the right side. Then pull down on the towel using your left hand . Use your right hand to pull the other side of the towel across the side of your neck/head. Gently use the right hand to increase the amount of rotation you get to the right side. Hold for 10 seconds. Gently let off this position and return to your normally rotated position. Now keep the towel taught but gently rotate your head against the towel. Don’t let the towel or your neck move. Hold this for 10 seconds. Repeat this sequence 3-5 times. Then do it to the left as well. It may not be exactly the same as an adjustment but the end results can be similar. Sometimes your neck will even crack while doing this maneuver.

I generally recommend my patients do this exercise at least once per day. Its best to seek clearance before performing this on your own.

Midback Self-Mobilization For Truck Drivers

To perform a midback self-mobilization maneuver grab your object. Place it on a firm surface that you can lay on. Then simply lay on top of the object. Usually you want the object just below your shoulder blades. Then lean back and extend your arms. Hold this position for 30 seconds at a time. Repeat 3-5 times.

 

For my mid back pain patients I recommend they  do this exercise at least once per day. Its best to seek clearance before performing this on your own.

Low back Self-Mobilization For Truck Drivers

To perform this maneuver find yourself a surface that you are able to lay at the edge of. A bed is usually the best place to perform this maneuver but it can be performed on the ground as well. Lay on your right side with the left side up. Bend your left leg while keeping your right leg straight. Let the left knee start to hang down over the edge. This is where you can use a dowel rod if you have one. Place it into that crevice between your top and bottom leg. Now with your torso lean back so your left shoulder becomes closer to the surface that you are laying on. Place your left hand on the area that is tight in your low back and the right hand on either your knee or the dowel rod. Gently push forward with the left hand and downward with the right hand until you feel a decent stretch through the low back. Hold this position for 10 seconds. Gently let off this position and return to your normally rotated position.Now if you are using a dowel keep the pressure on the dowel somewhat taught. While you try and rotate your hips to the left side. Be very gentle with this rotation. Your lower body shouldn’t move, it is just pushing against the dowel. This is difficult to perform without the dowel and can be skipped. Hold that contraction for 10 seconds. Repeat this sequence 3-5 times. Then do it on the other side as well.

Implementing These Exercises for Truck Drivers

Implementation is the most important part of the process. Try to incorporate these exercises into your daily work routine. Just once a day whenever you make a stop to fuel up or load up would be a good time to just take an extra few minutes run through these exercises and help your body to remain pain free so you can continue your driving.

–  This article is generously provided by guest writer for the First Aid Occupational Health blog Dr. Alex Tauberg. Dr. Tauberg is the owBack Painer of Tauberg Chiropractic & Rehabilitation and performs CDL DOT Physical Exams in Pittsburgh.

Back Pain for Truck Driver

If you’re in Grand Junction Colorado and need a DOT Physical, you can schedule by clicking HERE

Coconut Red Lentil Curry

Every once in while you come across a recipe that becomes a fast favorite.  Coconut Red Lentil Curry is that recipe for my husband Trucker Jim.  When it is simmering on the stove the whole house smells amazing and exotic.  I first tried this dish while on vacation in Costa Rica and came home and immediately started looking for a recipe.  I would give credit to the original recipe writer but can’t remember where I finally found it.  Then, of course, I made some changes of my own to accommodate food sensitivities and this the end result.  This recipe can easily be doubled and frozen in serving sizes to take on the road.  Trucker Jim says this is his favorite.

This recipe is filled with veggies, complex carbohydrate, healthy fats and yummy spices.  If you like you can add some chopped protein of choice like maybe some shrimp or chopped cooked turkey.  You will notice that the “red lentils” turn yellow from the curry.

grand-junction-dot-physical

COCONUT RED-LENTIL CURRY

1 medium onion, finely chopped

2 Tbsp olive or coconut oil

1 Tbsp finely chopped peeled fresh ginger

2 garlic cloves, finely chopped

1 tsp. ground cumin

1/2 tsp. ground coriander

1 tsp turmeric

 

1 tsp sea salt

1 (2 1/2- inch) fresh Jalapeno or Serrano chile, finely chopped  ( include seeds and veins for more heat)

2 cups  water ( I use homemade turkey bone broth)

1 1/2 Cups  dried red lentils (10 oz)

1 (13-14 oz) can of whole fat unsweetened coconut milk

1 lb of zucchini (2 medium) or yellow squash cut into 1/4 inch dice

1 cup loosely packed fresh cilantro sprigs ( optional of course)

 

Cook onion in oil in an 4-quart heavy pot over moderate heat, stirring occasionally, until edges are golden, about 6 minutes.nutrition

 

Add ginger and garlic and cook, stirring for 1 minute.

 

Add seasonings and stir for 1 minute.

 

Stir in liquid, lentils and coconut milk.  Simmer covered, stirring occasionally for 5 minutes.

Stir in zucchini and simmer, covered, until lentils and zucchini are tender, about 15 minutes.

Serve over rice.  I prefer wild rice. I also like to top the curry with a sprinkle of raisins, coconut, and peanuts. (all totally optional)

Yields 6-8 servings (main course)  Total time: 45 minutes

If you are making a large batch you can freeze the leftovers for later use or to take on the road with you.  Just fill the bottom of your container with rice and fill with Coconut Red Lentil Curry.  Warm in your crock pot of however you like.

Want more?

To learn more about healthy options for truck drivers, please visit www.truckertransformation.com or if you’re looking to lose weight feel free to join our FREE supportive Facebook group by clicking here.

Need a DOT Physical

If you need a DOT Physical or DOT Medical Exam and you’re in Grand Junction or Fruita Colorado, please click here to schedule and pay online.

Trucker Transformation Coming

Grand-Junction-DOT-PhysicalAre you a Trucker? We have been doing DOT physicals since 2007.  On average we do over 500 DOT physicals a year. Working with commercial drivers is a lot of fun because they are a hard-working population. They sacrifice time away from their family and friends so that the products and goods that we rely on get safely transported throughout the country.

in 2014 health care providers that perform DLT physicals where required to take a class on how to do the DOT physical and pass an examination proving that we know the healthcare demands of this occupation.  The government saw increasing health concerns and decided there needed to be greater regulation to protect the people that share motorways.

Safe Roads

We believe safer motorways are necessary and we also believe there are better ways at providing and creating healthy drivers in addition to the regulations.

We want to see drivers that are healthy and passed their physical without any limitations hesitations or restrictions. We want them to live a healthy lifestyle and retire from the Transportation industry feeling physically well and healthy to enjoy the retirement.

Your Health is Everything

Our motivation when certifying drivers is to protect the public and make sure our families are safe while sharing motorways with commercial drivers.

For years, I had been referring drivers who needed health Care Services to colleagues that could support them. These drivers would be referred to nutritionist dietitians and health coaches however not a single one would follow up with the person.

That’s when we decided we needed to do something about this problem and we created our own program that we believe is the best method to support the commercial truck driver.

The Trucker Transformation program is portable it is not a diet nor do you have to buy any products or supplements

How do I learn More?

Check out www.truckertransformation.com for more information, give us your email address on this page or join our free Facebook group.

Acute Myocardial Infarction

An acute myocardial infarction is just a fancy term for heart attack. It occurs when a section of the heart muscle becomes blocked and affects the flow of the oxygen rich blood. Furthermore, if this happens and isn’t restored fast enough, that section of the heart muscle begins to die.

Symptoms

Acute Myocardial Infarction
Acute Myocardial Infarction

Common warning signs or symptoms are:

  • Chest pain or discomfort – discomfort is often in the center or left side of the chest and lasts a few minutes
  • Shortness of breath – can occur with chest pain or discomfort while resting or after being physically active
  • Upper body discomfort – can be pain or discomfort in the arms, shoulders, back or neck

Other possible symptoms also include:

  • feeling unusually tired and sluggish
  • light headedness/dizziness
  • Nausea/vomiting

For more information about myocardial infarction, also check out this article on PubMed Health.

How it Affects your DOT Physical Exam

First of all to be physically qualified to drive a commercial motor vehicle you must have no current clinical diagnosis of myocardial infarction. However, if you experience a heart attack you still can be certified if you are being monitored and stabilized on medication.

According to the Federal Motor Carrier Safety Administration (FMCSA), the maximum certification length for someone who has had a heart attack is 1 year if the driver:

  • is asymptomatic
  • tolerates medications
  • obtains a satisfactory exercise tolerance test (ETT)
  • receives a resting left ventricular ejection fraction (LVEF) greater than or equal to 40%
  • has no electrocardiogram ischemic changes

In addition you will need to bring a medical clearance letter from a cardiovascular specialist who understands the functions and demands of commercial driving to your DOT physical exam.

Consequently a driver will not be certified due to any of the following:

  • chest pain at rest or change in chest pain patterns within 3 months of examination
  • ischemic changes on rest electrocardiogram (ECG)
  • intolerance to cardiovascular therapy and medications

Schedule Your DOT Physical Exam in Grand Junction

Here is how the process works:

  1. Schedule and pay for your exam by clicking here
  2. Arrive ready to complete minimal paperwork
  3. We’ll do a thorough examination and determine your certification length
  4. Also, you have the option of having us recommend wellness strategies that’ll improve your health

Make life easier by scheduling and paying for your DOT Physical in Grand Junction, Colorado at www.dotgj.com and save $10

Ways to help your diabetes

4 ways to help your diabetes:

  1. Eat your food slowly. The slower you eat your food the faster you get full and you eat less.
  2. Eat every meal and snack between meals so you avoid spikes in your blood sugar it will maintain your sugar levels.
  3. Look at your relationship to food, some people eat because they are bored, stressed, or upset so keep that in mind when you eat.
  4. Measure what you eat to the serving of the package labels.

Diabetes is when your body can’t produce insulin or not enough and it can cause your glucose levels to elevate. Over time other health conditions can develop associated with diabetes like:

  • Cataracts  (eye lenses clouding over)
  • Kidney disease
  • Heart disease or stroke
  • Nerve damage in the feet
  • Slow healing sores
  • Peripheral neuropathy: Damage to the peripheral nervous system
  • Postural hypotension- drop in blood pressure

What is your glycemic index on the foods that you eat?
The glycemic index is a system that ranks foods on a scale from 1 to 100 based on their effect on blood sugar levels.  Foods that raise blood sugar quickly have a higher number and foods that take longer to increase blood sugar levels have a lower number. The lower the glycemic index the longer you feel full.  When you are consistently eat foods with lower glycemic index scores you lose weight and decrease your risk of diabetes.

GI of 55 or less = low, GI of 56 to 69 = medium, GI of 70 or more = high        

 Exercising shouldn’t feel like a chore, it should be creative and have fun with it!

  • You should always begin with a warm up of light cardio five to ten minutes
  • Beginners do one set of twelve to sixteen reps of each exercise
  • Intermediate and advanced;  perform two to three sets of ten to sixteen reps with short rests in between
  • If you want to increase your intensity you can by adding weights or slowing your movements down
  • Always switch it up so you aren’t getting bored with the same routine

According to the Journal Applied Physiology you should get at least 150 minutes of physical activity each week.
Why should you exercise?

  1. Live longer
  2. Sick less
  3. More energy
  4. Sleep better
  5. Less Stressed
  6. Boost your confidence
  7. Better posture
  8. Improved memory

Schedule Your DOT Physical Exam in Grand Junction

Here is how the process works:

  1. Register and pay for your exam by clicking here
  2. Arrive ready to complete minimal paperwork
  3. We’ll do a thorough examination and determine your certification length
  4. You have the option of having us recommend wellness strategies that’ll improve your health

To make your life easier you can register and pay for your DOT Physical in Grand Junction, Colorado at www.dotgj.com plus save $

Company Info

First Aid Occupational Health
2140 N 12th
Grand Junction, CO 81501

tel. (970) 712-8193

Recent Posts

Tags

Acute Myocardial Infarction Back Pain cdl CDL Exam CDL Physical CDL Physical Commercial Driving Decompression Delta Diabetes DOT Physical DOT Physical Grand Junction Montrose Delta Rifle Glenwood DOT Physicals Eating healthy Eating slowly Ergonomics Food Glenwood Springs Grand Junction Health For Truckers heart attack high blood pressure Lower back pain make a plan metformin Montrose muscle mass Neck Pain Pittsburgh recipes Rifle Sleep Apnea Smoking strength training Stress Tobacco Trucker Health trucking Weight loss worker's compensation