Navigating through bumper-to-bumper traffic is seldom a pleasant experience. However, for individuals dealing with back pain, long car rides can escalate from an annoyance to a downright agonizing ordeal.
Fortunately, if you find that your back pain worsens during car rides, there are several adjustments you can make before, during, and after your journey to alleviate discomfort. Here are some crucial changes recommended by experts:
- Plan Your Trip to Reduce Mental and Physical Stress
Planning your trip carefully can significantly reduce both physical and mental stress, especially if you suffer from chronic back pain or are recovering from an injury such as a strained muscle.
Prolonged sitting, such as during a long car ride, can exacerbate back pain by putting stress on your spine and surrounding muscles.
Use online mapping tools like Google Maps to plan your route in advance. Look for alternate routes that may have less traffic or construction, even if it means deviating from your usual path. Avoiding congested areas can help reduce the time you spend sitting in your vehicle.
If possible, adjust your schedule to avoid peak traffic hours. Leaving earlier or later than usual can help you avoid rush-hour congestion and reduce the overall stress of your commute.
Make your car environment as comfortable and calming as possible. Create a playlist of soothing music or listen to a relaxing podcast during your drive. Keep a comforting snack or beverage nearby, such as chamomile tea in a thermos.
Adjust the temperature to a pleasant level, and take deep breaths to help relax your body and mind.
Use simple relaxation techniques to reduce tension and stress while driving. Take slow, deep breaths at stoplights to calm your mind and relax your muscles. Try the 4-7-8 breathing technique: Inhale deeply through your nose for four counts, hold your breath for seven counts, then exhale slowly for eight counts.
- Use a Back Pillow
Supporting your spine with a pillow while driving can significantly improve your posture and reduce the risk of slouching, thus alleviating back pain.
Position a small pillow or cushion right above your tailbone while seated in the car. This helps maintain a natural spinal curve and prevents slouching.
The pillow should exert pressure on your back above the waistline, pushing your belly slightly forward. This posture is healthier for driving as it supports the natural curvature of the spine.
You can purchase specially designed lumbar support pillows from retailers like Amazon. Alternatively, a rolled-up towel can serve as a makeshift lumbar support in a pinch.
Some car seats come with built-in lumbar cushions that can be inflated or deflated to adjust the level of support. However, these cushions may not always provide sufficient support for the entire lumbar region.
- Change Positions More Often
Changing positions regularly during your drive can significantly reduce stress on your back and prevent fatigue.
Switch the position of your arms on the steering wheel every 15 or 20 minutes. For example, if you usually rest your right arm on the middle console, try driving with your left hand for a while. This helps distribute muscle activity and prevents stiffness.
Avoid staying in the same position for too long. Make gentle movements such as twisting your torso or shifting your weight while temporarily stopped at a traffic light. This prevents muscle tissue from becoming stagnant and static.
If time permits, plan for short breaks during your journey to stretch and move around. Even a brief pause to stand up and stretch can alleviate back stress. Consider performing simple lower back stretches, which help loosen the spine and relieve tension.
- Adjust Your Seat Properly
Setting up your seat ergonomically is crucial to maintaining a healthy posture and reducing strain on your back while driving.
Position your seat so that your back follows the gentle, S-shaped curve of a healthy spine. Avoid hunching over the steering wheel or sitting in a position that overly flexes your spine.
Move your seat close enough to the steering wheel and pedals so that you can comfortably reach them without overextending your arms or feet. There should be roughly 10 inches of space between your chest and the steering wheel.
Lower your seat enough so that your elbows and shoulders remain relaxed while gripping the wheel. Aim to place your hands at nine o’clock and three o’clock positions for optimal control.
Your upper thighs should always be resting on the cushion beneath you, indicating that you’re not too far forward on the seat. This helps distribute your weight evenly and reduces stress on your lower back.
Position your hips in line with or slightly higher than your knees. This alignment helps maintain proper posture and reduces strain on your back muscles.
- Slowly Get Moving
Exiting your car safely and taking care of your back doesn’t end when you reach your destination.
When getting out of your car, avoid quick movements that can strain your back. Instead, open the door and turn your body 90 degrees before slowly bringing your legs out and leaning forward as you exit the seat.
Remember to engage your core muscles by tightening your abs to stabilize your spine. When getting back into the car, reverse the steps by tightening your core before bending down and then sitting steadily.
If you’ll be sitting for an extended period at your destination, such as at the office or school, take steps to perk up your muscles before sitting down again. Consider parking farther away from the entrance to get some extra steps in. Additionally, avoid staying completely still once seated by setting reminders to move for a minute or two every hour or doing gentle twisting motions in your chair.