(4-minute read)
More patients have been asking me about how to avoid back pain while driving, and as an experienced Bristol osteopath, I am able to give practical advice and bespoke treatment.
Spring marks the time of year when people are taking increased numbers of weekend breaks away, more Bank Holidays are with us, Summer holidays are coming up, and we are inevitably spending more time stuck on motorways.
This can also mean that people are suffering from back pain while driving in Bristol.
Driving for long periods of time can cause significant back and neck issues, but there are a number of simple tips and tricks which will help reduce the risk of back pain problems.
Back pain caused by long periods on the road is a common complaint among drivers.
Sitting in the same position for extended periods can place strain on the spine, discs, lower back and hips.
It is important to realise that standing up is actually the best natural position for the spine.
How can driving cause back pain?
Driving can involve prolonged sitting with limited movement and poor posture.
Some patients that I treat in Henleaze sit too far from the pedals, slouch forward, or lean unevenly while steering.
These positions can put stress on the lower back and adversely compress spinal discs.
Although some car seats provide lumbar support, it is often insufficient, so usually the spine is positioned in a slouched ‘C-shape’ position, loading the discs adversely and does not allow for any range of movement.
Some patients also grip the steering wheel too tightly, which tenses up the shoulders and neck.
Driving for hours also causes deconditioning of the back and core muscles.
Other factors that can cause back pain while driving include road vibrations and weak core muscles.
What prevents back pain from driving?
There are a few simple steps and tried-and-tested techniques I advise patients to utilise that can help to prevent back pain, neck pain and low back issues from driving, including:
Adjust the car seat
The starting point to prevent back pain while driving is to set up your car seat correctly.
Prevention is better than cure, and this is a significant measure to take.
It is important to position the car seat close enough to reach the pedals comfortably.
Prioritise sitting position
Another key factor in reducing back and neck pain from driving is to consider your sitting position while driving.
It is recommended to sit with hips far back into the seat, knees slightly bent, and shoulders in contact with the seat while holding the steering wheel.
Support the lower back
Lumbar support is essential for preventing lower back pain while driving.
Many modern cars have built-in lumbar adjustment, but it is often insufficient, so I usually advise patients to consider purchasing lumbar support or use a small firm cushion positioned in the small of the back.
This will help to maintain the spine’s natural curve and reduce any slouch (C-shape).
Regular road breaks
One of the most important things to include on any road trip is driving breaks.
Stop every 60 minutes at service stations, get out and move. No drive-through Costa!
Walk around, stretch your back, legs and hips, roll your shoulders and breathe deeply.
Consider your core
Stronger core muscles help to support the spine while sitting and driving.
Regular targeted exercises such as planks, bridges, and gentle abdominal work can improve posture and reduce driving-related back pain and neck pain issues.
Work your core while you drive
You can exercise your core muscles safely and effectively while you drive.
By actively sitting up straight, you engage core muscles. Here are a couple of pointers:
Try sitting tall and gently hollowing your lower back.
Gently tense and release your buttocks and pelvic floor.
Gently tense and release your abdominal muscles.
Set your rear-view mirror when you are sitting up straight. If you slouch, your view changes, so this can give you a target sitting position.
Empty back pockets
Sitting on a bulky wallet or a rigid mobile phone while driving can increase pressure on the gluteal muscles and sciatic nerve.
Over the course of a road trip, this can lead to lower back pain and poor posture.
Hydrate often
I advise patients who suffer from back pain while driving to hydrate regularly.
This means sipping on water little and often throughout the course of a long drive. It might also encourage the extra toilet stop.
I’ve written an article about the best treatments for back pain, which could be helpful for any drivers suffering from pain or discomfort. Find out more here.
For a consultation with me at my Henleaze clinic in Bristol, please book here.