Simple Ways to Reduce Back Pain While Driving
By: Dr. Tiffany T. Butler | February 15, 2023 | Read Time: 6 minutes
“Choose stretching over stress.” (Unknown)
How much time do you spend on the road? Have you noticed back pain, especially at the end of the work week? Driving for long distances and for prolonged periods of time can cause back pain. On average, professional drivers (e.g. truck drivers, bus drivers, taxi drivers, Uber/Lyft drivers) spend between 8-10 hours a day driving. Contributing factors such as – whole-body vibration, uncomfortable seats, and repetitive movements – make all drivers at risk for developing muscle and joint pain.
Whether you are a professional or public driver, for an extended period places you at risk for experiencing neck, back, and extremity pain. The longer you drive the more likely you will experience musculoskeletal conditions, including, but not limited to the following:
- Neck pain
- Mid back pain
- Low back pain
- Shoulder pain
- Hip pain
- Knee pain
- Radiculopathy (e.g., sciatica)
5 Ways to Alleviate Back Pain While Driving
#1: Re-Adjust Your Seat
Are you sitting in a position that makes you “overstretch” or “overreach” while driving? How you sit in the vehicle may contribute to neck, back, and extremity pain. The seat (e.g. driver or passenger) should be in a position that allows your spine to stay in a neutral position without putting extra strain on your neck and back. In addition, your seat position should be a comfortable position that allows your arms to rest on your lap, keep your hip at a flexed position, and your feet flat on the floor. Don’t forget to re-adjust your head restraint. Click here to learn how driving causes neck pain.
#2: Perform Whole-Body Stretch
Since driving requires the use of your head, torso, and extremities, performing a 5-minute stretch before and after you drive can help reduce muscle tension and tightness, making the drive more enjoyable and less painful. When the muscles are more relaxed, you are less likely to experience stiffness, tightness, and pain while driving. Check out these stretches.
#3: Use a Pillow
Place a pillow between your seat and your back. It really doesn’t matter what type of pillow you use, such as a lumbar support pillow, if it is comfortable, use it. The pillow will essentially “fill in” the space between your lumbar spine (lower back region) and the seat. By doing so, the pillow will allow your lower back muscles to rest; thereby, reducing muscle fatigue, and limiting slouching.
#4: Take Frequent Breaks
Road trips are fun; however, they can cause body aches and pain. If you know you will be in the car for more than 3 hours, stop for breaks. Taking breaks will reduce driver fatigue, and provide mental and physical relaxation.
#5: Get a Chiropractic Consultation
Driving is a normal activity of daily living. Driving is a complex task that requires repetitive use of the muscles, joints, and bones. Most healthy adults can drive for 60 minutes before they experience back pain; however, if you experience pain within 30 minutes of driving, riding in the car, or sitting, consult with a chiropractor. See how chiropractic care can help alleviat your muscle and joint pain.
Dr. Tiffany T. Butler (aka “The Pain Doctor”) is a chiropractor, author, and entrepreneur. She leads Harmonious Living Chiropractic: Fitness & Wellness Center, a pain management practice, in offering healthcare solutions that focus on patient-centered care. Her team consists of individuals who are passionate about improving patient outcomes by providing chiropractic care, in conjunction with therapeutic procedures. Their services have helped hundreds of people find pain relief and improved their quality of life. To learn more about Dr. Butler visit https://www.drtiffanybutler.com/dr-butler/ Connect with Dr. Butler on social media #drtiffanybutler @drtiffanybutler
