Many patients visiting our chiropractic and osteopathic clinic in Bristol experience back and neck pain related to driving. This is because whether it’s the daily commute, long journeys, or a job that involves spending hours behind the wheel, time spent driving can place significant strain on the neck, shoulders and lower back. In this blog, we look at why driving can cause back and neck pain and more importantly, how to prevent back and neck pain when driving.
Why driving can cause back and neck pain
Sitting in the same position for prolonged periods, gripping the steering wheel, and subtle vibrations from the road can all contribute to stiffness and discomfort. Poor seat positioning and slouched posture can add even more stress to the spine, often leading to back or neck pain over time.
How to prevent back and neck pain when driving
The good news though is that a few simple adjustments to your driving position and habits can make a big difference. Read on for practical tips on how to prevent back and neck pain when driving – whether you have a long commute to work or drive for a living.
1. Setting up your vehicle for better posture
So what is the best driving position if you want to prevent back and neck pain? Your seat should support the lower back, your knees should be slightly lower than your hips, and the steering wheel should be close enough that your elbows stay slightly bent. To achieve this optimum driving position, make the adjustments suggested below:
Adjust your seat
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.
2 – Check your seatbelt
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.
3 – Check your footwear
Once your seat is correctly adjusted, 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.
4 – 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.
5 – 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.
6 – Clench your cheeks
If you are stuck in traffic, why not 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.
7 – Getting in and out of the car
Avoid twisting your back when you get in and out of the car. As you get into 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.
When to seek help for driving-related back pain
We hope that this blog on how to prevent back and neck pain when driving helps keep your back and neck pain at bay. If driving continues to cause you persistent pain or discomfort though, why not book an appointment with one of our Bristol chiropractors or osteopaths for a posture assessment and back pain treatment, neck pain treatment or treatment for any other posture related pain you might be experiencing as a result of long hours spent driving. Our chiropractors and osteopaths are highly trained musculoskeletal specialists, so can assess your posture, mobility and spinal function and provide a personalised treatment plan to help get you back to feeling your best. To book an appointment at our South Bristol clinic, click here.