no one necessarily comfortable Weaving through bumper-to-bumper traffic. But when dealing with back pain, long car rides can be more than just an annoyance, they can be downright hellish. It’s a reality that Olivia Saavedra Buck knows all too well, as she’s had chronic lower back problems for years due to herniated discs. Immediately after she buckled her seatbelt, a sharp jabbing sensation spread to the tops of her thighs. “At my worst, even driving 10 or 15 minutes was painful,” a 36-year-old marketing manager from Santa Barbara, California, told SELF.
If you’re also suffering from back pain that gets worse when you’re stuck in your car, here’s some hopeful news. A few simple changes before, during, and after driving can make driving less stressful, but none of them are. This includes convincing someone to take the wheel or staying home entirely. According to experts, the most important changes are:
1. Plan your trip carefully to reduce physical and mental stress.
In general, sitting is bad for your body. This is especially true if you have chronic back pain or are recovering from an injury, such as straining a muscle lifting weights at the gym. This is because doing it for a long time can put strain on your spine and surrounding muscles. Minimizing the time you spend in your car may help. Dr. Alia N. ShamyProfessor of Orthopedics and Neurosurgery at UCLA School of Medicine told SELF. That might mean even if it’s the same drive every day, he looks up the route on Google Maps before setting out to avoid traffic jams. If commuting is an issue, you might try leaving early to avoid freeway traffic and killing time at a nearby coffee shop before heading out.
Traveling with less disruption may also reduce mental stress, which can make lower back pain even worse, Dr. Shamy explains. Create a playlist of calming songs, download some cool, fun podcasts, keep comforting snacks and drinks nearby (like a thermos of chamomile his tea), and set your air conditioner or heating to a comfortable temperature. Even just a few slow, deep breaths while waiting at a traffic light can help (while keeping your eyes open, of course). “If your arms are tense and you’re clenching your teeth, that means your back muscles are also tense,” says Dr. Shamy. “It’s so important to relax your whole body.” If you’re short on time, try his 4-7-8 technique. Through the nose he inhales for a count of 4 and holds his breath for a count of 7. Finally, exhale the air and exhale for a count of 8.
2. Set up your seat ergonomically.
Leaning forward over the steering wheel or sitting in a position that causes your spine to curve excessively can tighten your lower back muscles and put pressure on your spine, Dr. Shamy says. Instead, position your back so that it follows the gentle S-curve of a healthy spine.
What’s the best way to do this? Make sure you’re seated in the right place. Be close enough to the steering wheel or pedals without stretching your arms or legs too far to reach them. Also, make sure there is about 10 inches of space between your chest and the handle. Make sure to keep your ride height low enough so that your elbows and shoulders are relaxed when gripping the wheel. (It’s best to place your hands at his 9 o’clock and his 3 o’clock positions.) Always keep your upper thighs on the bottom cushion (i.e., don’t push them too far forward on the seat) ), your hips should be lowered. It should be at the same height as your knees (or slightly higher than your knees). “If your thighs aren’t supported, you’re putting more stress on your lower back,” says Dr. Shamy.
3. Support your spine with a pillow.
When it comes to posture, placing a small pillow directly above your tailbone can help maintain the natural curve of your spine and prevent you from slouching. “It puts pressure on your back above your waistline and pushes your abdomen slightly forward, giving you a good driving position.” Dr. Dante Impricitohe is a spine specialist and chief of orthopedics at Hackensack University Hospital, told SELF. “That’s a healthy posture while driving.” You can find it from retailers like Amazon.This one or This one You’ll probably get the job done, but in a pinch, a rolled up towel will come in handy, Dr. Impricito says. Some car seats have built-in lumbar cushions that can be inflated or deflated, but they are usually not large enough to provide support. Julie Shelley, PTa physical therapist at UW Health.
4. Reposition as much as possible.
While driving, try to make small but high-impact movements to reduce stress on your back and prevent fatigue. For example, if you always keep your right arm on the center console, every 15 or 20 minutes move your right arm to the other side and drive with the other hand. “You need to have a variety of postures so your muscle tissue doesn’t get stagnant and static,” Shelley says. You can also just slightly twist your upper body while you are paused.
