Introduction
Driving is a common part of our daily lives, but for many, it comes with an unwelcome companion: back pain from driving. Whether commuting to work, embarking on a road trip, or running errands, prolonged hours behind the wheel can take a toll on your lower back.
In this article, we’ll explore the causes of back pain from driving, its prevalence, and most importantly, offer practical tips to alleviate the discomfort and make your time on the road more enjoyable.
What causes Back Pain from Driving?
Driving, a daily activity for many, can unfortunately lead to back pain due to several individual factors. Let’s delve into the causes to better understand how prolonged hours behind the wheel affect our back health.
One primary factor is the inherent nature of driving, which involves prolonged sitting. The human body is not designed for extended periods of sitting. When we stay seated for hours on end, it can result in stiffness and strain on the lower back. The lack of movement during a drive contributes to muscle tightness, particularly in the lumbar region.
According to one study, low back pain (LBP) risk rose as the daily cumulative lumbar spine load increased when driving practically every day without a holiday.
In addition to prolonged sitting, poor posture is a significant contributor to lower back pain from driving. Many drivers adopt the wrong postures, especially during long journeys. Slouching or sitting in an awkward driving position can misalign the spine, causing undue stress on the muscles and ligaments supporting the back. This misalignment is a breeding ground for discomfort and pain.
Furthermore, inadequate support from car seats exacerbates the problem. Not all car seats are designed with ergonomics in mind, and some may lack the necessary lumbar support cushion. Insufficient support can lead to an improper curvature of the spine, adding to the strain on the lower back.
How common is it?
Back pain from driving is more prevalent than you might think. A significant number of people report experiencing lower back pain from driving, whether it’s a daily commute or an extended road trip. The discomfort may range from mild stiffness to severe pain, affecting the overall driving experience and even deterring some from hitting the road altogether.
With an 80% lifetime prevalence, lower back pain (LBP) is the most common musculoskeletal condition. Leading to more and more negative impacts on public, social, and cultural health. The prevalence of LBP was high among drivers.
This study calls for implementing health education and awareness programs about LBP and its risk factors.
How to relieve back pain while driving
Tip 1: Adjust Your Seat
The first tip, if you have low back pain that radiates down the back of your leg, is to adjust your seat. When we’re driving, we typically are in this upright posture with our leg extended and we’re pumping the brake. This puts some tension on the nerve in the back of the leg. We can scoot the chair a bit forward and introduce some knee bending to put some slack into that nerve.
Experiment with the tilt and angle of the seat until you find a position that provides optimal lumbar support.
Investing in a lumbar support cushion can also make a significant difference, providing extra support to the lower back during long drives.
Tip 2: Recline Your Seat
Second, we can gently recline the seat such that it’s a little bit leaned back. That introduces a little bit more slack into that nerve as we maintain that bent knee posture.
While it might sound counterintuitive, reclining your seat position slightly can relieve pressure on your lower back. Many drivers tend to sit too upright, which can contribute to discomfort.
Experiment with a slight recline to find a position that reduces strain on your spine while maintaining good visibility and control of the vehicle.
Tip 3: Take Regular Breaks
Third, prolonged periods of time sitting can lead to stiffness and discomfort. Plan regular breaks during long drives to stretch your legs and back. Simple stretches and movements, such as walking around or doing gentle back exercises, can help prevent tight muscles and improve blood circulation. Aim to take a break every 1-2 hours, especially during extended road trips.
Don’t Let Back Pain Stop your Road Trip, Consult Continuous Motion PT
If you find that lower back pain driving persists or worsens despite implementing these tips, it’s advisable to consult with physical therapy. Continuous Motion PT specializes in addressing musculoskeletal issues, including those related to prolonged periods of sitting or driving.
A personalized treatment plan can target the specific causes of your back pain and provide you with exercises and strategies, if necessary, spinal manipulation to manage and prevent discomfort.
Conclusion
Back pain from driving is a common issue, but with the right adjustments and habits, it can be alleviated. Prioritize proper seat cushions, take regular breaks, and consider exploring physical therapy for personalized guidance.
Don’t let back pain hinder your driving experience – take proactive steps to make your time on the road comfortable and enjoyable.
FAQs
What helps back pain from driving?
Lower back pain from driving can be relieved by adjusting your seat for adequate lumbar support, reclining slightly, and taking regular breaks to stretch and move.
Can driving damage your back?
Prolonged and improper sitting during driving, combined with whole-body vibrations, can contribute to back pain and discomfort. It’s essential to pay attention to seat ergonomics and take preventive measures to avoid potential damage.
What is the best position to drive in to avoid back pain?
The best position to drive in to avoid back pain is one where your seat is adjusted to support the natural curvature of your spine. Ensure your hips are level with or slightly higher than your knees, and experiment with a slight recline for added comfort. Regular breaks for stretching are also crucial in maintaining back health during long drives.
