You’d think something as crucial as our spine would be less finicky, and yet, it seems like everything from the position you sleep in to driving can aggravate back pain. Temperamental, isn’t it? But you need to drive in order to get around, so… What can you do to alleviate back pain when driving? Can you make driving more ergonomic? Certainly, you don’t have to grin and bear it… right?
Right!
The average American spends approximately an hour commuting to and from work each day, not to mention all the time in the car running errands, dropping the kids off at after-school activities, and more. Without proper measures, all this driving can certainly take a toll on your back, especially if you already suffer from back pain.
Fortunately, there are several ways in which you can make driving more ergonomic.
#1. Is Your Car The Right Size For You?
What? The type of car you drive can affect your back pain?
This is becoming less of an issue as car manufacturers are changing seat designs so that you can adjust them according to your height. This allows you to adjust your seat so that you can maintain proper posture while driving.
However, many older models don’t allow you to adjust your seat to the right position for you. This is an issue that you can fortunately address when you get a new car by test-driving it and seeing whether the seat position and height is adjustable or not.
When you have enough headspace and legroom, it’s much easier to make driving more ergonomic.
#2. Ensure You Have Proper Driving Posture
The same as you need to work to sit up straight at work or school, you need to maintain proper posture while driving too. This could be a bit less intuitive than normal posture, because you need to take into account the tilt, height, and position of your seat relative to the steering wheel and the pedals. Proper posture with the seat in the wrong position can lead to increased pressure on your lower back or cause your head to go forward, leading to neck pain.
You typically want your seat back to be at about a 110-degree angle, as this can help with that head-forward inclination. Your head should be nicely over your shoulders and your shoulders should be back against the seat. You may need a lumbar support cushion to help with this. In a pinch, you can use a rolled-up sweatshirt or towel between your lower back and your seat to help with proper alignment.
Your knees should be slightly higher than your hips and there should be about a 2-finger gap between the backs of your knees and your seat. Your feet should be placed firmly on the floor. You want to keep items like phones and wallets out of your back pockets, as these can cause you to sit in an unbalanced position.
When your arms are straight and your shoulders are back against the seat, you should be able to bend your wrist over the edge of the steering wheel. You shouldn’t be too far away from the steering wheel, as this increases the stress on your spine and shoulders. You also don’t want to sit too close to your steering wheel, as this can compromise your safety.
Tempting as it may be on longer commutes or road trips, you want to avoid slouching, as this can aggravate back pain.
It can take quite a bit of trial and error in order to figure out the right position for you to make driving more ergonomic. If you need some advice, your chiropractor can help you out.
#3. Shift And Stretch Periodically
If you’ve been driving for a while, you’ll want to get out and stretch every hour or two. Move around, get the blood flowing. This can help alleviate back pain by reducing the amount of stress on your body. When your blood is flowing, your spine can get the nutrients and oxygen it needs, which can help to stave off back pain.
While driving, you can make minute adjustments to your posture every 15 or so minutes in order to keep the blood flowing and help to alleviate back pain and stiffness from maintaining the same position for too long. Using a heat pad or your car’s heated seats can also help to keep your muscles warm and alleviate back pain.
If you’re headed home or to a hotel, you may also do some core stretches, as the stronger your core is, the easier it will be to maintain proper posture.
Is Driving Giving You Back Pain?
Grant Chiropractic can help! We provide quality chiropractic services to improve and restore your well-being. Not only can we help you with pain from driving, but if you’ve been in a car accident, we can help you recover from whiplash.
Contact us today to request an appointment, and let us help you alleviate back pain.
