Survive the Drive: 10 Physiotherapist Tips to Prevent Pain
Long drives don't have to result in a stiff neck, achy back, or tight hips. As a Physiotherapist, I see many patients whose pain is exacerbated or even caused by the driving experience.
The good news is that with a few strategic adjustments, you can transform your car into a sanctuary of support and arrive at your destination feeling refreshed.
This guide provides 10 essential, results-based tips to optimise your driving experience and protect your body - based on what I find helpful clinically.
10 Tips to Optimise Your Driving Posture and Prevent Pain
1. Master Your Lumbar Support
Don't just assume your car's built-in lumbar support is enough. Often, it's too low or doesn't provide enough depth. For a truly customised fit, roll up a medium-sized towel and jam it horizontally into the curve of your lower back. This simple hack supports the natural inward curve of your spine, preventing slouching.
2. Get Your Seat Angle Right
Reclining might feel more relaxed, but it forces your neck and head forward, straining your spine. Make sure the back of your seat is nearly upright - aim for an angle of about 100 degrees. This upright position sets the foundation for good head and back alignment, making it easier to hold yourself up without muscle fatigue.
3. Use Your Rearview Mirror as a Posture Monitor
This is a clever biofeedback trick. Once you're sitting up tall with your lumbar support in place, adjust your rearview mirror to fit that specific position. If you later slouch, the mirror will be out of alignment, serving as a stark and immediate reminder to correct your posture.
4. Don't Neglect Your Head Restraint
Look closely at your headrest. Its primary function is safety in a collision, but it should also support your head comfortably. It should be high enough so the middle of the headrest aligns with the middle of your head. If it pushes your head forward, see if you can adjust its angle. A forward-head posture may contribute to neck pain and headaches.
5. Incorporate On-the-Go Self-Massage
Have a massage ball (like a lacrosse ball or a specific therapy ball) handy in your door pocket or centre console. When you're stopped at a light or in traffic, you can gently lean against it to target tight areas like your upper back, glutes, and chest. This can help release muscle tension before it builds into pain.
6. Hydrate Strategically
Keep a bottle of water with you. Dehydration may contribute to muscle tightness and joint stiffness. This is particularly important if you're a fan of the air conditioning, which can have a drying effect. Proper hydration is key to maintaining the health of your spinal discs, which are mostly water.
7. Combat Hip Stiffness from Prolonged Sitting
If you spend long hours in the car, your hip flexors can tighten. The couch stretch is one of the most effective ways to counteract this. Take short breaks during your journey to step out and perform this stretch.
8. Balance Your Sitting Throughout the Day
If you know you have periods of forced sitting (like a long commute), it's crucial to minimise sitting during the rest of your day. Look for opportunities to stand more - take walking meetings, use a standing desk, or simply get up and move every 30 minutes. This helps prevent your body from adapting to a perpetually seated posture.
9. Practice Diaphragmatic Breathing
It's common to hold your breath or take shallow breaths when stressed or focused on driving. Make a conscious effort to practice deep, belly breathing. Breathe in through your nose, allowing your abdomen to expand, and exhale fully. This oxygenates your body, helps calm your nervous system, and can prevent tension that may contribute to upper back and neck pain.
10. Use Your Time for Growth and Relaxation
Listen to podcasts or audiobooks. Thanks to these gems, the world is a much smaller place. We are evolving from the dark ages in the medical industry, and the best minds are sharing groundbreaking ideas on relaxation, nutrition, and movement practices. Level up on things you care about - with the health and function of your body, hopefully right up at the top of the list.
Why Driving Causes Pain: A Physiotherapist's Perspective
Driving is a sustained static posture. Your body doesn't necessarily appreciate being stuck in one position for long periods, especially when that position often involves rounded shoulders, a forward head, and flexed hips. This can lead to:
- Muscle fatigue and strain in the neck, shoulders, and back.
- Increased pressure on your spinal discs.
- Shortening and tightening of the hip flexor muscles.
Like many stationary positions, issues may not arise immediately, but take days, weeks, months, or even years to manifest. If you're dealing with random aches and pains and notice that driving takes up a lot of your time, then this may become something important to pay attention to.
By addressing these issues proactively with the tips above, you can significantly reduce your risk of developing pain, injury or dysfunction in the future.
Frequently Asked Questions
What is the single most important driving posture tip?
Getting your seatback upright and ensuring proper lumbar support is the foundation. Everything else—from your head position to your mirror alignment—builds on this solid base.
How often should I take breaks on a long drive?
Aim to take a short break at least every 2 hours. Even 5 minutes to get out of the car, walk around, and stretch your hips and back can make a world of difference.
Is a seat cushion or special device necessary?
While not always necessary, a well-designed seat cushion can help if your car seat is worn out or inherently uncomfortable. For most people, perfecting the adjustments of the existing seat and using a towel for lumbar support is sufficient.
Conclusion
Your body is your most valuable vehicle. Don't let driving compromise it. By implementing these Physiotherapist-approved tips - from optimising your lumbar support with a simple towel to practising diaphragmatic breathing - you can take control of your driving posture, prevent pain, and ensure you arrive at every destination feeling your best.
How does your body feel after a long drive? Share your experiences in the comments below!
Need Personalised Guidance?
If you'd like help trying to uncover the underlying cause of your pain or dysfunction, consider booking an online Telehealth consultation with Grant here!
