If you are someone who has struggled with musculoskeletal pain, driving may be a particularly challenging endeavor. Frequently our aches and pains can flare up in the car because we remain in the same position for an extended period.

There are other risks factors that can contribute to pain while driving as well, such as exposure to vibrations, the approach we take to entering or exiting the car, and even our seat positioning.

Here are a few tips to help reduce the risk of musculoskeletal injury related to driving in your car or truck.

  1. Entering and exiting the car: many of us step into our car one foot at a time, which can put our body in an awkward and uncomfortable position. Next time you enter the car try to sit down in the chair first and then swing both of your legs under the steering wheel. To exit the car, slide the seat back, swing both your legs out of the car and plant your feet on the ground before standing up. This strategy will reduce the risk of injury that can be associated with stepping one foot out at a time.
  2. Add lumbar support: it can be very helpful, especially for long drives, to add a small pillow or lumbar support behind your lower back. This can help reduce the pressure through your spine and relieve or prevent pain. Be cautious of twisting and reaching for various items while in your vehicle because this can increase the risk of injury to your back and spine. If you need something from the backseat wait until you are stopped to access it from the side door.
  3. Adjust your seat appropriately: position your seat so that you are comfortable and not stretching to reach anything. There should be a slight bend in your elbows to reach the steering wheel. As much as possible, avoid leaning your body forward towards the steering wheel, this forward positioning will increase the pressure through your spine and can lead to back pain. Instead, try to slightly lean back and use the back of the chair and headrest for support while driving. Finally, make sure you have sufficient room between your head and the roof of the car to avoid any awkward positioning of your neck!
  4. Take breaks! This one can seem challenging if you have somewhere to be, however, it can make a huge difference in how you feel! On longer drives try to stop more frequently and get out of the car for a quick walk or stretch. You can also take advantage of redlights or sitting in traffic to do simple stretches in your seat to prevent pain caused by prolonged sitting. If you have someone else that can do the driving, take advantage of being in the passenger seat and frequently change your leg position – straightening them, bending them, and pumping your ankles can help keep your muscles active and prevent the onset of pain.

 

MSK-0148 RevA

Jacobs K. (2007) Ergonomics for Therapists. 3rd edition, Elselvier – Health Science Division

Zenk, R., Franz, M., Bubb, H., Vink, P., 2012. Technical note: spine loading in automotive seating. Appl. Ergon. 43, 290–295.