Driving Without the Ache: How to Prevent Back, Neck, and Shoulder Pain on the Road

Driving can be a pain—literally. For those of us with long commutes or a busy schedule ferrying kids to school and sports activities, the car often feels like a second home. Unfortunately, it can also be a source of constant back, neck, and shoulder pain. At Riverside Chiropractic, we regularly see clients who suffer from discomfort due to poor driving postures. But fear not, there are simple adjustments you can make to ensure your drive is as pain-free as possible.

1. Support Your Back

One of the most crucial aspects of maintaining a good driving posture is to ensure your lower back is well-supported. Many car seats do not offer adequate lumbar support, which can lead to slouching and subsequently, back pain. If your vehicle lacks proper lumbar support, consider using a small cushion or even a rolled-up jumper. Placing this behind your lower back helps maintain the natural curve of your spine, which is essential for a pain-free sitting position.

Cushion for low back support

2. Adjust Your Seat

Correct seat adjustment is key to avoiding strain. Make sure that your seat is positioned so that your knees are slightly higher than your hips. Your seat should be close enough to the steering wheel to avoid stretching your arms or leaning forward, both of which strain your neck and shoulders. The back of your seat should be slightly reclined to reduce the load on your spine, but not so much that it causes you to tilt your head forward.

3. Relax Your Shoulders

With your lower back supported and your seat correctly adjusted, it becomes much easier to maintain a relaxed shoulder position. Keep your shoulders comfortably down and back, rather than hunched up towards your ears or rolled forward. This relaxed position prevents the build-up of tension in the shoulders and neck during long drives.

4. Mind Your Head Position

Many drivers develop the habit of pushing their head forward, especially when trying to focus on the road. This 'forward head posture' can put an additional 4.5kgs of pressure on your neck for every inch your head protrudes forward from its natural position! To avoid this, ensure the top of your headrest is level with the top of your head and positioned a few inches behind your head, encouraging a straight neck alignment.

Hunched Posture Whilst Driving

5. Take Breaks

No matter how perfect your posture, sitting in one position for too long is not ideal. If you’re on a long journey, plan to take regular breaks—step out of the car, stretch, and walk around every couple of hours. This helps to reduce pressure on your spinal discs and boost circulation, keeping muscles active and pain at bay.

By following these simple tips, you can turn your car into a friend rather than a foe of your musculoskeletal health. Remember, preventing pain is always better than treating it. If you’re experiencing ongoing discomfort despite these adjustments, it might be time to visit us at Riverside Chiropractic. Let us help you drive away from pain towards a healthier, more comfortable life on the road.