The average American spends almost 300 hours behind the wheel of their car each year. This much driving can be bad for your back due to limited movement, poor posture, and exposure to the bumps and vibrations of the road.
Fortunately… preparation, good sitting posture, and smart driving habits can help you prevent back pain when driving. Following a few handy tips can make your commute, errands, or road trip more comfortable and easier on your back.
How Can I Make Driving More Comfortable?
Before you even enter the vehicle, prepare to protect your back. If you are already dealing with back pain (or plan to drive long distances), add a seat cushion and/or lumbar support if your vehicle doesn’t already have these features.
Remove your wallet and other bulky items from your back pockets so you can sit evenly. Stretch your back, shoulders, and hips before getting in the car, and make sure you’re well-hydrated to keep your spinal discs as healthy as possible. Dehydrated discs lose elasticity, becoming less able to absorb the bumps and vibrations encountered on the road.
Automotive Ergonomics
Once inside the car, position your seat to provide as much comfort and support as possible. You should sit with your knees level with or just lower than your hips. Recline your seat to around 100-110 degrees. You should sit slightly reclined, not completely upright, to maintain a natural spinal position. Don’t forget to adjust your rearview and side mirrors so you don’t have to contort your neck to see them.
While driving, use cruise control whenever feasible. This allows you to rest both feet on the floor of the car for a while and to keep your hips level and straight. Try to avoid bumps and potholes – you’ll want to prevent jarring your spine as much as possible.
If you plan to drive for long periods, budget time for a stop every hour or two to get out of the car. Stretch and walk around to aid blood flow and to decompress your spine and hips. If you’re also staying hydrated (as you should), the bathroom break and getting more water will also be good for your overall well-being and comfort.
Is It Better to Sit High or Low in a Car?
The answer will depend to some degree on the type of car you drive. Generally, it’s better to sit higher up with your hips level to – or just higher than – your knees. Sitting too low tilts the pelvis and forces the spine into a slouched C-shape. This puts excess pressure on the spine and spinal discs. Sitting at the proper height significantly decreases the likelihood of developing lower back pain while driving.
Helping Treat and Prevent Back Pain with Chiropractic Care
Total Chiropractic Care and Wellness treats back pain from driving with chiropractic adjustments and complementary therapies. We also offer stretching and posture advice to prevent future discomfort. We look forward to helping you feel better at our Medford, N.Y., office. Please call (631) 447-2299 or fill out our contact form to schedule an appointment.
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