- Sitting in a static position whilst driving can lead to ongoing neck, shoulder and back discomfort.
- Long hours in a car can lead to discomfort but so can an accumulation of many small drives.
- Head position: Make sure you always have your head resting on your head rest. This allows the rest of your body to better align itself. If your headrest sits to far back use a small towel or pillow to support the neck.
- Seat angle: The seat should not be completely vertical as this will often lead to you hunching forward. Rather have the seat angled back at around 100-110°.
- Distance to steering wheel: Your elbows should be resting at an angle of around 120°.
- Lumbar support: Some car seats may force you into a slumped position. If this is the case purchase a lumbar support or use a small pillow to help support the lower back. If you car has lumbar support, use it.
- Hand Position: Often we drive with our hands too high on the steering wheel. This creates a forward and inward rotation of the shoulders and hands. Instead try maintain a 3 and 9 oclock position or a 4 and 8 position. This allows the shoulders to rest comfortably while you drive.
Tips for long drives.
Please be smart with these exercises and stay safe on the road 🙂
- The key to minimizing discomfort on a long drive is taking breaks as often as you can. Static positions cause aches and pains and simple movements will help alleviate discomfort.
- Shoulders- Try rolling and shrugging your shoulders whilst driving. Slowly and in a backwards motion. You can also squeeze your shoulder blades together and hold for 1-2 seconds. This will keep blood flow flowing through the neck and shoulders.
- Neck- With your head rested against the head rest gently tuck your neck towards throat (double chin position) This will help relax the muscles of the neck. Tilting your neck left and right can work as well however be cautious whilst driving.
- Lower back- Keep your lower back moving by arching and flattening your back. Trying to write the alphabet with your butt can also keep the back comfortable whilst driving.