It is estimated that 70-90% of people will experience back pain at some point in their life. Research has shown that back pain is strongly associated with long periods of driving, and given 92% of households own at least 1 car, it’s likely you know someone who’s had back pain while driving. There are a number of important factors that can contribute to back pain when you’re driving, which most people don’t know can be addressed through simple and effective evidence-based methods. In this post, we’ll explain a number of different ways you can help prevent and reduce your back pain while driving.
There are a number of modifiable factors which contribute to the onset of back pain when driving, such as:
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Prolonged sitting postures/ergonomics
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Physical inactivity
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Increased activation of back muscles
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Unsafe Driving
Prolonged sitting posture/ergonomics
Sitting isn’t inherently bad for you, however, prolonged time in any one position can expose you to a greater risk of developing back pain. Poor ergonomics in these positions has the potential to put prolonged or abnormal loads to structures in your body that aren’t equipped to take that load. Given driving typically involves long periods in the same position, it is paramount to have correct sitting and vehicle ergonomics to avoid back pain, fatigue and even stress.
Do you see yourself in any of the following?
The race car driver
The roller coaster driver
Mr. Cool Driver
The Multitasker Driver
Have you been doing any of the following?
- Head moving away from the headrest
- Entire back not in contact with seat
- Bottom sliding forward in seat
- Arms completely straight or too bent
- Leaning on one arm or holding gear stick too frequently
- Wrists bent backwards on steering wheel
- Pins & needles in the feet or hand
These are all very common positions which can result in abnormal loading to certain structures of your body after a prolonged period of time. Next time you go on a long drive, try going through the checklist below to avoid back pain:
Vehicle Ergonomic checklist
- Top of head rest level with top of head
- Head ≤ 2.5cm from head rest
- Full vision – road, panel & mirrors
- Fully depress pedals
- Display panel in full view
- Thighs fully supported
- Knees not higher than hips (if possible)
- Backrest tilt 100-110deg
- Full support of backrest to shoulders
- Shoulders relaxed with slight elbow bend
- Take a rest every 2 hours!
Remember that there is no such thing as a perfect posture, it’s also about changing where the load is applied. Everyone is different, so make sure your vehicle set up is individualised to your driving needs.
Good ergonomics alone, however, is generally not effective enough to make significant and permanent change. As discussed earlier, there are several other modifiable factors that have a profound effect on the body’s ability to tolerate physical load, which can all contribute to the development of back pain on a long drive.
Physical inactivity
MOTION IS LOTION! MOVEMENT IS MEDICINE!
Exercise is one of the most important and evidence-based contributors in reducing/preventing back pain, especially for a long drive. The more we move, the better we feel. So take regular breaks when driving long distances. At the bare minimum, stop every 1-2 hours and get out of the car. You can do a small exercise routine including mini squats, calf raises and shoulder rolls to help with muscle pains throughout your body.
If you don’t have time or are unable to get out of the car as often, try doing some of the following (only if it’s safe to do so!):
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Rotating your trunk from one side to the other
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Shifting pressure from one side of your buttock to the other to ease stress on the muscles in this area that support your spine
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Leaning forward with both hands on your back as you pull your shoulders back
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Turning your neck from one side to the other (hold for about 5 seconds)
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Sitting straight with your eyes forward as you tilt your head toward your shoulder (hold for about 5 seconds and repeat with the other side)
Again, at the end of the day, it’s all about changing where load is applied to your body rather than having the perfect posture.
Increased activation of back muscles
Driving is associated with the activation of back muscles due to seated positions and perturbations imposed by the vehicle. Changes to the activation of your back muscles can be attributed to two factors: maintaining the same position for a long time, and having to control your posture after accelerating/decelerating. Studies have shown that lumbar support devices can be useful in decreasing the amount of vibration and activation in these muscles, effectively reducing low back pain. Having your foot which is not in use firmly on the ground will also help stabilise your spine and increase your lumbar support.
Unsafe Driving
In addition, driving in a smoother and less sporadic manner can help to reduce the amount of activation in your back muscles. Vehicle-related accidents are the most common cause of spinal cord injuries so doing everything you can to prevent an accident is essential. Use hands free on your phone and avoid distractions. Complete tasks before you drive, for example making a playlist or sending emails. And don’t speed – nothing is more important than your own safety.
Key takeaways for avoiding back pain during a long drive:
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Good ergonomics – have you gone through the checklist?
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Movement is medicine – take regular breaks and do some exercises.
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Consider using a lumbar support.
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Drive safely and smoothly.