It’s finally the time of year to pack up the car for long road trips!
While sitting for long periods of time can hurt your back and neck, the added effect of the movements and vibrations in a car can increase your chances of pain or injury.
Check out these 5 tips from the Canadian Chiropractic Association to make your next road trip more ergonomic and comfortable:
1. LOOSEN YOUR GRIP
You’ve probably been told that it’s safest to keep two hands on the wheel. This is true for road safety, but it’s also helpful for your musculoskeletal system health to keep your torso from twisting. Make sure to keep your hands relaxed on the wheel. If you’re a white-knuckle driver, this tight grip decreases circulation and increases muscle tension. Change your hand position frequently.
2. RELAX
Do your shoulders ache when you are behind the wheel? If you experience shoulder pain, neck strain, leg cramps or an ache in your side, make sure you aren’t tense and leaning forward towards the steering wheel.
3. DON’T SLOUCH
Leaning way back in the driver’s seat with an arm out the window might look comfortable, but it can actually cause lumbar pain and side aches. The driver’s seat should lean back just a little (100-110 degrees) to reduce pressure on your back.
Be sure to utilize the car seat lumbar support (or purchase one separately) so that you can maintain the natural arch (lordosis) of your low back during long car rides.
4. ADJUST YOUR SEAT
Most new cars are equipped with adjustable seats. Your knees should be slightly lower than your hips. Sit comfortably with your back relaxed and supported. Reclining your seat slightly opens your hip angle. It has been suggested that this position can also help decrease the pressure placed on your discs.
5. ADJUST THE STEERING WHEEL
Most steering wheels have a tilt feature that allows you to move the wheel up and down. Tilt the wheel so that you can reach it easily with your elbows bent at your sides. The steering wheel should also sit at about 25-30 cm from your breastbone.
OTHER WAYS TO EASE BACK PAIN:
When you feel good and you’re well-nourished it is easier to maintain good posture, so it is important to get enough sleep, eat well, stay alert with cool, fresh air and uplifting music throughout your drive.
HERE ARE SOME OTHER THINGS TO KEEP IN MIND DURING YOUR TRIP:
– Take frequent rest from driving. Plan interesting stops along the way and make use of the rest stops.
– During breaks, take at least 15 minutes to do light stretching exercises and walk.
– Pay attention to your posture frequently and adjust as necessary.
– Do not sit on your wallet or keep any other bulky items in your back pockets.
– Be careful packing and unpacking your car.
– If possible, alternate drivers.
– Have an ice/cold pack on hand, especially if you are prone to neck and back pain.
CHIROPRACTIC AND PHYSIOTHERAPY CAN HELP:
When you get back from your road trip, even after following all these tips, you may still be experiencing some discomfort or pain. We can help. Give us a call at 628-1000
