Driving for or to work can end up becoming a pain in the neck, back, and more. In this blog, we share some top driving posture tips on how to avoid aches and pains while driving.
A survey of van drivers by Volkswagen Commercial Vehicles showed that 70% of drivers surveyed said they had been forced to take time off work due to back pain. But it’s not just van drivers that are affected by driving related back pain. Many of those with long daily commutes to work end up with back pain too.
Driving and posture
At The Bristol Back Pain Clinic our chiropractors and osteopaths treat a wide variety of driving related problems from back, neck and shoulder pain to headaches and migraine. More often than not, posture is the common cause.
But while poor posture used to be widely blamed for causing aches and pains, it’s actually more the act of staying in one position for prolonged amounts of time that places additional stress and strain on our bodies.
This is because the human spine forms a double S shaped curve which is perfectly designed for active living. However increasingly our postures are changing as we adapt to more sedentary lifestyles. These changes in our body posture, caused by long periods of inactivity i.e. sitting in a car for a long time without breaks, can increase the stresses on different parts of our spines. This strain can accumulate over days, months and years, leading to pain.
Driving and back pain
The two main factors that contribute to back pain as a result of driving are your posture while driving and sitting in the same position for long periods of time. The good news though is that you can make adjustments to help ease the strain on your body if you have a long commute to work or drive for a living. Here are our top driving posture tips to help you avoid aches and pains.
Make adjustments
When driving, make sure the seat position is adjusted to suit you. This is especially important if you share a vehicle with someone else. Adjust your seat by sliding it to a comfortable distance from the pedals and steering wheel and ensure the mid-portion of the back of your head is positioned in the middle of your headrest to help prevent any aches or pains developing. The back of the seat should be set to lean slightly backwards, so that it feels comfortable and your elbows should be at a relaxed angle for driving.
Steering wheel
Once you have adjusted your seat correctly, your hands should fall naturally on the steering wheel, with just a slight bend in the arms. If the wheel is too high and far away, tension will build up in your shoulders and upper back. If it is too low and close to you, the wheel may be touching your legs, which will reduce your ability to turn it freely, putting strain on the wrists and the muscles of the upper back. Aim to grip the steering wheel at 9 o’clock and 3 o’clock. This will allow you to rest your elbows on your arm rests if you have them and maximises safety in the event of airbag being used too.
Mirrors
Adjust your mirrors before setting off. The mirror positions should allow you to see all around the car with minimal head movement.
Seatbelts
Your seatbelt should always lie across the top of your shoulder and never rub against your neck or fall onto the top of your arm. Depending on your height, you may need to adjust the position at which the seat belt emerges from the body of the car. If the adjustments available are insufficient, it is possible to purchase clips that help you adjust your seat belt height without impairing safety.
Footwear
Once you have adjusted your seat correctly, your feet should fall naturally onto the pedals. You should be able to press the pedals to the floor by mainly moving your ankle and only using your leg a little. Avoid wearing wear high heels, or very thick-soled shoes, as you will have to overextend the ankle in order to put pressure on the pedals. As well as making it much harder to deal with an emergency stop, this position will raise your thigh from the seat (reducing support to your leg) and create tension (and possibly cramp) in the calf. This, in turn, will impair the blood flow on a long journey.
Empty your pockets
Leaving items in your pockets such as a wallet in your back pocket could lead to you sitting unevenly which in turn can affect your pelvis, hips and back. Over longer periods of time this imbalance could cause pain, so make sure you empty your pockets and get comfortable before a long drive.
Lumbar support
If your car doesn’t have a lumbar support built in, try rolling up a jumper or t-shirt and placing it behind the small of your back to provide support to your lower back.
Use cruise control
One of the reasons your back takes on more stress while driving is that your feet are busy working the pedals, therefore your weight is less evenly distributed than when sitting normally. If your vehicle has a cruise control function – and it is safe to use – using it will allow you to rest both feet on the floor and take some pressure off your lower back.
Take regular breaks
Aim to take a break every two hours or so, but you should stop more frequently if you’re experiencing discomfort. Get out of the car to stretch your legs and arms. Why not try the British Chiropractic Association’s Straighten Up exercise programme as a way to get moving?
Clench your cheeks
If you are stuck in traffic, exercise in your seat. Try buttock clenches, side bends, seat braces (pushing your hands into the steering wheel and your back into the seat – tensing and relaxing) as well as shoulder shrugs and circles.
Leave plenty of time for your journey
Allowing plenty of time for journeys means you can avoid stress and also means you can take regular breaks along the way.
Enter and exit your car properly
Avoid twisting your back when you get in and out of the car. As you get in your vehicle, face away from the seat, then sit and swivel your body into position. Similarly, when getting out, face away from the seat and swivel yourself out. And if you find it hard getting in and out of the vehicle, use the door frame for support.
We hope these driving posture tips help you next time you’re behind the wheel but if you are in pain as a result of driving, please do get in touch to find out how we can help.