Many of us spend more time in the car than we realize. You may drive 30 minutes to work, sit all day, then drive another 30 minutes home. Add traffic, errands, and weekend trips, and your body can spend hours in the same position.
If your neck or lower back feels stiff when you get out of the car, your driving position may be part of the problem.
Set up your seat before you drive
Start with your seat distance. You should be able to reach the pedals without stretching your leg or lifting your hip from the seat.
Keep a slight bend in your knees. Your hips should stay against the back of the seat.
Next, check the seatback. If you lean too far back, your head and shoulders may move forward to see the road. This can place more stress on your neck and upper back.
Your steering wheel should be close enough that you can hold it with your elbows slightly bent. If you have to reach for the wheel, your shoulders may round forward.
Check your headrest
Your headrest is a safety device, but its position can also affect how you sit.
The top of the headrest should be near the top of your head. Keep it close enough that you do not have to push your head backward to reach it.
Try to keep your ears over your shoulders instead of allowing your head to drift forward.
Watch the wallet
If you carry a thick wallet in your back pocket, take it out before a long drive.
Sitting on a wallet raises one side of your pelvis. That uneven position may become uncomfortable during a long commute.
Use your backrest
Your car seat is designed to support you. Use it.
Keep your hips back in the seat and allow the seatback to support your upper body. If your vehicle has adjustable lumbar support, set it so it feels comfortable against your lower back.
Avoid sitting on the front edge of the seat or leaning toward the steering wheel.
Take breaks on longer drives
Your body likes movement.
If you are taking a long road trip, stop when it is safe and give yourself a few minutes to move. Walk around the rest area. Gently move your shoulders. Give your hips and lower back a chance to change position.
Even a short break can feel good after spending a long time behind the wheel.
Pay attention when you get out of the car
After a long drive, do not rush out of the car.
Turn your body toward the door and bring your legs out together. Stand up under control. Give yourself a few seconds before grabbing luggage or lifting something heavy.
Dr. Acanfora's Takeaway
- Your commute may be part of your daily routine, but poor driving posture does not have to be.
- Set your seat so you can reach the wheel and pedals without stretching. Keep your head over your shoulders. Support your lower back. Take your wallet out of your back pocket. On longer drives, stop and move when you safely can.
- And when you finally pull into the driveway, take a short walk before heading to the couch.
Your spine has been sitting long enough.