Long Distance Driving and Back Pain

spinal stenosis

If you've experienced driving on a long road trip, or if you have a job that requires a lot of driving, you've probably experienced back pain at one point or another. Human physiology simply isn't optimally designed for hundred-mile drives. Sitting in one position for hours on end is unnatural task for your bodies that can be very taxing on your back. If you drive long distances regularly, you belong to a group that is at a high risk of developing back pain. If you already suffer from back pain, you must know that those hours spent at the wheel don't help your condition at all.

There are a few things you can do in order to help prevent back pain caused by long distance driving. The tips below will help make the miles go by a little faster, and make your job a little easier.

• Make sure to take breaks on long drives. Every hundred miles or so, pull over and take a break. Get out of your vehicle and stretch your legs. Be sure to target your back and midsection with minor stretching exercises. This is also a great way to wake yourself up if you're feeling drowsy or sleepy.


• Observe proper driving posture. If you slouch or hunch your back while driving, you're just asking for it. Sit up straight and make sure that your back is properly supported. If your wallet is a bit thick, don't keep it in your back pocket while driving.


• Use a proper sized and positioned car seat. Your back should rest on the back of your chair comfortably. Your seat should be positioned in such a manner that the pedals are easily accessible, without you having to extend your legs too much to press them. Your headrest should be comfortable, and just the right position and protrusion for you to be able to comfortably rest your head.


• Avoid slippery seat covers. A vinyl or leather seat cover can cause you to constantly slide to and fro, which can ruin your posture and throw your back out of whack. Opt for a cloth seat cover, which helps keep you put while the vehicle is in motion.


• Be sure your steering wheel is set at a proper height. Most modern cars allow the user to adjust the height of the steering wheel. It is important to set the wheel at a height that you are comfortable with.


• Don't lock your seat in a 90 degree angle. This can put undue pressure on your spine and lower back. Try a tilting your seat back every so slightly.


• If you have an existing lower back condition, go for a car with an automatic transmission. Shifting gears is an activity that you repeat dozens of times a day that can harm your already injured back, leading to further injury. If you have the option, ditch the stick.

In addition to things that you can do about your driving, lifestyle changes can also help address back pain. Try to be more active; favor exercise movements that target your core areas, like your abdominal muscles and lower back. Eat foods that have anti-inflammatory qualities, and try to get at least six hours of sleep a day.

All of these things, combined with good driving technique and posture, will help back pain sufferers reduce their pain significantly. Back pain can be very disabling, and can really get in the way of your work and day to day activities. With the right lifestyle choices and driving methods, you can beat back pain, and stop it from taking control of your life.