Spending long hours in the car can have a major affect on your back. Being behind the wheel for a long period of time can lead to poor posture and back pain. If you find that even your morning commute is painful, it’s time to make some adjustments!
According to Alan Hedge, PhD, CPE, professor of ergonomics at Cornell University, when a vehicle is in motion, the body is subject to forces that the body isn’t used to while sitting or standing. Some of these forces include accelerations and decelerations, lateral swaying from side to side, and whole-body up and down vibrations. Because feet are tied up maneuvering the brake pedal and accelerator, they aren’t able to support and stabilize the lower body, which can increase the chance of back problems for some people.
When you drive, your knees should be level with your hips. For more comfort, you can use a rolled-up towel, jacket or commercial back support in the seat behind you. Because reaching towards the wheel increases the pressure on the lumbar spine, it puts significant stress on your neck, shoulders and wrist. To compensate, you should sit as close to the steering wheel as possible – as long as you still feel safe.
Dr. Hedge offers these five guidelines that will help you protect your back when you are driving:
- Car seat comfort: The seat should be adjusted to make your body as comfortable as possible. If you find your seat uncomfortable, you will more than likely have significant back discomfort if you drive for any length of time. Before you start your car, bounce up and down a bit in the seat to see how it accommodates vibration. When you take a new car on a test drive, it is equally important to test comfort as it is to test the way the car handles.
- Car seat adjustments: When looking into purchasing a new car, be sure to choose one that has adjustable seat features. At a minimum, you should be able to adjust:
- Seat distance: To accommodate different leg lengths.
- Seat height: To accommodate different leg lengths.
- Backrest angle: To sit in either an upright or more reclined position.
After looking for the above features, you should look for other useful adjustments:
- Seat tilt: Make sure that the front of the seat can angle up or down to keep from pressing against the back of your knees.
- Lumbar cushion: This will support the lower back. Find a seat with good low back support that can be adjusted for depth and height.
- Headrest: Offers neck support.
- Arm rests: Make sure they are wide, cushioned, comfortable, and can be adjusted.
- Change your posture: Remember to change your posture from time to time (driving conditions permitting). Moving around will help prevent fatigue.
- Take breaks: Another way to avoid fatigue and to minimize discomfort is to get out and move around from time to time during long trips.
- Seat accessories: There are a variety of different seat accessories on the market that can improve overall comfort. From fleece covers to soften the seat behind your to beaded backrests that provides a massage while you drive, pick an accessory that maximizes comfort!
Sources: Spine-health.com, SpineUniverse.
