Top 5 Tips for Bus Drivers to Prevent Back Pain
Expert advice from Surrey’s wellness specialists at Surge Wellness
Driving a bus for long hours in Surrey traffic is no easy task. Whether you’re navigating tight turns, managing early morning commutes, or dealing with stop-and-go routes all day, the physical demands on your body—especially your back—can build up fast. At Surge Wellness, we work with many Coast Mountain and Surrey-based drivers who suffer from chronic low back pain, hip stiffness, and sciatica due to prolonged sitting and repetitive movements.
Here are the Top 5 Back Pain Prevention Tips for Bus Drivers—so you can keep driving safely and pain-free.
1.Adjust Your Seat Like a Pro
Small tweaks to your seating position can make a huge difference over a long shift.
Backrest angle: Keep it slightly reclined at 100–110° to reduce spinal compression.
Seat distance: Your knees should be slightly bent when your foot is on the pedal.
Lumbar support: Use a small cushion or lumbar roll to support the natural curve of your lower back.
Pro tip: Ask your company if they offer ergonomic seat upgrades or lumbar cushions—many Surrey drivers are eligible through extended benefits or union support.
2.Take Stretch Breaks (Even if They're Short)
We get it—there's not always time to stop and stretch during a busy route. But even a 2-minute stretch at the terminal or while waiting can relieve pressure from your spine.
Try these:
Seated trunk rotations
Neck rolls and shoulder shrugs
Hamstring and hip flexor stretches
Looking for guided stretches made specifically for bus drivers? Ask us at Surge Wellness Surrey—we send free weekly stretch routines to local drivers.
3.Strengthen Core & Glutes Off the Clock
Your core and glutes are your spine’s natural support system. Strengthening them reduces strain on your lower back while sitting or moving.
Focus on simple, low-equipment moves:
Bird dogs
Bridges
Side planks
Wall sits
Even10–15 minutes a day at home can drastically reduce pain over time. Need a custom plan? Book a consult with our physiotherapy or RMT team in Surrey.
4.Watch for Early Warning Signs
Don’t ignore these red flags:
Tingling or numbness down the legs
Pain after every shift, not just the long ones
Trouble sleeping from discomfort
These could be signs of sciatica, disc issues, or SI joint dysfunction—all of which we treat regularly at Surge Wellness. Early intervention means faster recovery and fewer missed shifts.
5.Get Regular Treatment – It’s Covered!
Most bus drivers in Surrey have extended health benefits that cover physiotherapy, chiropractic, and registered massage therapy.
At Surge Wellness, we offer:
Direct billing to your benefits provider
Same-day appointments
Treatment plans customized for bus drivers
You don’t need to wait for the pain to get unbearable. Whether it's stiffness, tightness, or an old injury flaring up, we’ve got your back—literally.
Final Thoughts
Back pain is one of the top complaints we see from bus drivers in Surrey—but it doesn’t have to be part of the job. With proper posture, proactive strengthening, and regular care, you can stay pain-free and enjoy your route.
Located in the heart of Surrey, Surge Wellness is trusted by local transit professionals for expert injury prevention and recovery.
