It’s common to experience back pain while driving, especially on long trips. The seated position puts stress on the spine, while vibration and improper posture add to the strain. Fortunately, there are several ways to prevent and minimize back discomfort when you’re behind the wheel.
One of the main causes of back pain when driving is poor posture. When you slouch in the seat, the natural curves of the spine are flattened out. This places stress on the structures of the back like muscles, joints, disks, and ligaments. Sitting for prolonged periods in a slouched position can lead to muscle fatigue and pain. The same is true if you sit too rigidly upright without any lumbar support.
To maintain proper posture when driving, you want the seat close enough to easily reach the pedals. The seat back should be reclined slightly, between 100 to 110 degrees. Make sure your upper back is supported to avoid rounding your shoulders. You want a small gap between the back of your knees and the seat so your legs aren’t cramped. Adjust the headrest to support your neck in a neutral position.
The subtle but constant vibrations from the road are transmitted through the chassis of the vehicle. These vibrations can fatigue the structures in the spine, especially during longer drives. The bouncing motion requires your back and abdominal muscles to constantly contract to stabilize your body against the forces. This can put strain on the vertebrae, disks, and connecting tissues.
Vehicles with soft suspension systems tend to dampen road vibrations better than those with stiff suspensions. Choosing the right car with adequate cushioning can help prevent driving-related back pain. You can also add a lumbar support cushion to absorb some of the road bumps and reduce jostling of your spine. Taking frequent breaks on long trips gives your back muscles a chance to relax and recover.
Lack of Support
Most vehicle seats are focused on safety and function rather than comfort and support. The curved shape of the backrest often doesn’t match the natural S-shape of the spine. This causes uneven pressure points and inadequate support for the lumbar spine. Sitting for hours without lower back support places excessive load on the disks and muscles.
An adjustable lumbar support built into the seat is ideal for tailoring support to your back. If that’s not available, a basic rolled-up towel or special lumbar cushion placed at your lower back can help maintain its natural curve. A small pillow or cushion behind you in the seatback can also help relieve pressure points. Adjust your seat height and pitch to find the most comfortable angle for your back.
Inflexible hamstrings and hips will affect your posture and limit how close you can sit to the wheel. This forces you to reach forward, rounding the back and putting the spine in a vulnerable position. Tight hamstrings also prevent you from properly bending your knees when seated, which again stresses the lower back.
Doing some lower body stretches before a drive can help loosen up tight hamstrings, hips, and glutes. Try touching your toes in a standing forward bend, sitting with one leg extended, and gentle twists at the waist while seated. Regular yoga and exercise helps improve flexibility in the hips and legs for better driving posture.
Weak Core Muscles
Your core muscles in the abdomen, pelvis, and lower back work to stabilize your spine. Weak core muscles lead to poor posture, increased strain on the vertebrae and disks, and back pain. Crunches and planks are not functional exercises for daily activity. Core strength for sitting requires focused exercises to engage the deep muscles.
Pilates, yoga, and exercises using a stability ball are effective for improving core control. Work on contracting your lower abdominals to maintain a neutral pelvis and lumbar curve when seated. A strong core takes pressure off your back when driving and reduces discomfort.
Pre-existing Back Problems
If you already suffer from chronic back pain, long stints in the car can exacerbate your symptoms. Conditions like herniated disks, arthritis, spinal stenosis, and sciatica are often aggravated by prolonged sitting and vibration. The constrained seated position also limits your ability to shift positions or stretch when discomfort arises.
In these cases, you may need to take more frequent breaks on road trips. Try alternating between sitting upright and reclining the seat a bit. Stop to get out and walk around, do some gentle stretches, or switch positions. Apply ice packs as needed for inflammation. Consult your doctor about medications or physical therapy approaches to make driving more tolerable.
Adjust Your Vehicle
Making some modifications and adjustments to your car can also help reduce back pain when driving:
- Install an ergonomic car seat or seat cushion with proper lumbar and lateral support.
- Adjust the seat height to keep your knees level with your hips.
- Tilt the seat bottom slightly to avoid pressure points.
- Position the steering wheel low enough to prevent reaching.
- Check mirrors and line of sight to minimize twisting.
- Consider suspension upgrades for a smoother ride.
The right adjustments coupled with proper sitting posture and core strength will go a long way towards preventing back discomfort when you’re behind the wheel for extended periods. Pay attention to warning signs from your body and take regular breaks to get up, move around, and reset your spine. Making small changes to improve comfort while driving can help you arrive pain-free.