Low Back Pain and Driving: How to Optimize Your Commute For Low Back Pain
By: Kelsie Mazur, DPT
I’ve noticed a recent trend lately with low back pain, radiating pain down one leg, and those commuting to work. Most people commute from city to suburb or vice versa, and I cannot think of anything worse than 50 mins on 290 in bumper to bumper traffic. The average American commuter spends at least 2 hours a week behind the wheel. For some, driving a motorized vehicle is also their job: truck drivers, bus drivers, ambulance and fire trucks, police or Uber/Lyft drivers. So let’s dive into this week's blog hard truth: unfortunately, driving can exacerbate back pain, depending on its cause. Fear not, because there are proactive steps you can take to minimize discomfort and make the journey more bearable!
Let’s briefly talk about why our back pain can be exacerbated while driving. Extended periods of driving can lead to the loss of the natural lumbar curve, which increases pressure on the vertebrae and intervertebral discs. Additionally, the spine is exposed to significant vibrations and jolts during the drive. Moreover, modern vehicles often feature lower rooflines, which reduces interior space. To accommodate this design, the driver’s seat is typically lowered and reclined, resulting in a straighter leg position. This posture places strain on the hamstrings, which in turn pulls on the pelvis, causing it to tilt backward. Also, the tilted seat also impacts the cervical spine (neck), as the driver is forced to flex their neck forward by as much as 20 degrees to maintain a clear line of sight, further contributing to discomfort and strain.
Kelsie’s Pro Tips to Mitigate Back Pain While Driving
1. Optimize Your Driver’s Seat Setup
The first step in preventing back pain during a long drive is ensuring your seat is properly adjusted. The ideal seat position varies based on your car type, body size, and the specific nature of your back pain. A key principle is to position your seat so that you maintain an upright posture without feeling too reclined or hunched forward.
To achieve this, follow these steps:
Adjust the backrest to keep your spine in a neutral position. You want a slight natural curve in your lower back, which prevents slouching.
Fine-tune your seat height, mirrors, steering wheel, and seat depth. Your feet should rest flat on the floor, your arms should be comfortably at your sides, and the steering wheel should be positioned so that your elbows remain slightly bent.
Ensure proper head alignment: Your head should be in line with your spine, with your chin not jutting forward.
2. Lumbar Support: Many car seats lack adequate lumbar support. To compensate, try rolling up a sweatshirt or towel and placing it behind the lower part of your back. Your neck, hips, and spine work together as interconnected components, so adjusting one area can impact the others. Maintaining a natural curve in your lower back will help reduce pressure on the lumbar discs.
Avoid slouching or reclining your seat too far back, as this can cause you to reach forward for the steering wheel, compromising your posture.
3. Give Your Legs a Break
While it's crucial to stay alert behind the wheel, it's also important to avoid prolonged periods of leg tension. If possible, engage cruise control to reduce the constant need to keep your foot on the gas pedal. This will allow your right leg to relax and relieve some of the nerve tension that can contribute to lower back pain.
Additionally, take advantage of safe driving conditions to stretch your legs periodically. Adjusting your leg position or gently moving your legs can reduce stiffness and improve circulation, helping to prevent back pain from worsening.
4. Take Frequent Breaks
It’s essential to take regular rest breaks, especially if you're driving for several hours. Ideally, every 60 to 90 minutes, pull over, stretch, and take a short walk. This simple act of changing positions, walking around, and gently mobilizing your spine can help prevent the discomfort from escalating during the drive. If possible, stop for meals and bathroom breaks, allowing you to get out of the car and relieve any pressure on your lower back.
5. BIGGEST PRO TIP FROM ME: Remove Your Wallet From Your Back Pocket which causes asymmetry of the hips and places more stress on the muscles, tendons and ligaments that help our spines to feel good.
Long drives are sometimes unavoidable, but with a few thoughtful adjustments, you can minimize discomfort and enjoy the journey. If your back pain persists or worsens, consider seeking an evaluation from me at Wattage!
Did you know that we offer free 1-on-1 injury screens? Wattage Physical Therapy will take an in depth look at your ergonomics, posture, muscle tone, muscle weaknesses, and movement patterns to create a plan for YOU. If this article intrigues you, you can directly email me, Kelsie at Kelsie@wattagept.com. I would be happy to help you start the process of living a life free from pain.