Over recent decades, we have become more reliant on driving. The average driver now spends 10 hours a week driving their car. Approximately 30-60% of drivers report back pain which is aggravated by driving.
The act of driving exposes the body to different forces including vibration. Using your feet to control the pedals can mean that you are not stabilising your lower body as you would be sitting in a normal chair. It is only in recent years that car manufacturers have taken a more in-depth view to the value of the correct car seat. Inadequate, poorly supportive seats can lead to long-term back problems.
Driving position
To minimise the risks to your back, it is imperative to ensure the seat is correctly adjusted for you.
Tips for correct seat adjustment:
- Sit with your hips as close to the back rest as possible and adjust the seat so that your legs are slightly bent when you press the pedal to the floor.
- Adjust the tilt of the seat to aid pressing down of the pedals.
- Adjust the seat height to ensure you have the optimal clear view around you.
- Check the headrest to ensure the top of the headrest is level with the top of the head, and ensure there is a gap of approximately 2cm between your head and the headrest.
- Adjust the backrest so you can easily reach the steering wheel with your arms bent and your shoulders relaxed. Having the backrest incorrectly adjusted will put more strain through your lower back.
- Correctly adjust your rear view mirror.
Tips to prevent back problems and driving:
- Ensure the seat is correctly adjusted.
- Take care getting into and out of your vehicle. Avoid twisting suddenly.
- Take regular breaks, particularly on long journeys, stopping at regular intervals and taking a short walk.
- Do regular back and neck exercises to keep muscles mobile.
Remember, just as people’s backs are different – choose a vehicle which is comfortable for you. Getting out of a low sports car will put more strain on your spine than getting out of an SUV.
All of these tips are particularly important for professional drivers. Remember if you are getting out of a lorry, don’t jump from the cab as this will increase compression forces through the spine and disks.
If you get whiplash…
Unfortunately, rear-end collisions are not uncommon and this sudden acceleration and deceleration traumas can result in long-term injury and compensation to the neck.
