December often brings us long drives as we visit family, take a holiday trip, or simply enjoy the festive season. While the journeys can be fun and filled with anticipation, they sometimes leave us with an unwelcome souvenir; aches and pains in the back, neck, and shoulders. If you’re familiar with this discomfort, don’t worry! Throughout December, I’m sharing tips and advice to keep you physically comfortable while driving.
This week, we’re starting with driving posture and proper seat setup, a critical step to help ensure a pain-free ride.
Although the environment in a car is different from an office or home workstation, the principles of good posture are universal. Sitting properly in your car can make a significant difference in how your body feels during and after your drive. To explore the foundations of good posture, you might find these short, insightful videos helpful.
If you’ve been dealing with back, neck, or shoulder pain while driving, revisiting these basics can work wonders.
Here are some practical adjustments you can make to optimise your sitting position and reduce tension during your drive:
1. Avoid an Upright Backrest at 90 Degrees
Many people think having their backrest perfectly upright is ideal, but holding this position for extended periods usually forces you into a slumped posture over time. This “poking chin” posture, with your upper back raised away from the backrest and your neck craned forward, creates tension and discomfort in the neck and shoulders.
Suggestion:
Recline your backrest slightly—about 5-10 degrees—to ensure a more relaxed and sustainable posture. This subtle change helps prevent slumping.
2. Don’t Push Your Backside Too Far Back
Pushing your backside all the way to the back of the seat can lead to the same slumping issue. Over time, your spine will strain to hold this position.
Suggestion:
“Shuffle” your backside forward a little to relax your lower back. This adjustment will help your lumbar spine relax and allow your upper back to rest naturally against the seat. There’s no need to “slide down” dramatically; just enough for your spine to feel supported and relaxed against your backrest.
3. Adjust the Steering Wheel and Seat Position
Most modern cars have adjustable steering wheels, allowing you to bring the wheel closer or move it further away. Use this feature to achieve a balance that’s comfortable for both your arms and legs.
That said, sometimes compromises are necessary:
Tip:
Changing your posture periodically during long drives distributes the strain on your muscles and prevents stiffness from building up over time.
Listen to your body and keep moving!
The key to avoiding discomfort is being mindful of your body.
This is just the beginning of the Driving December series! Next week, I’ll cover how your grip on the steering wheel and the positioning of your hands can influence tension in your neck and shoulders. Stay tuned for actionable tips to keep you driving comfortably this holiday season.