Tips for driving with low back pain
By Maria Nasralla, PT, DPT, COMT
Are you experiencing a recent onset of low back pain but are set to go on a very long weekend trip? You were excited to get out of town, but now dread sitting in the car? Sitting and driving is one of those activities that are hard to avoid, but depending on what is causing the back pain, can also make it so much worse. There are some adjustments that you can make proactively if you are stuck having to drive for hours and are experiencing low back pain.
First, make sure that you set up your driver’s seat for success! This can vary greatly depending on the type of car, size of the person, and what is going on with your back. If your back typically hurts while you are sitting and driving, try to position yourself so that your seat gets you in as upright of a position as possible. You want to angle your seat so that you can sit with upright, neutral posture and don’t feel too reclined or too forward either. You can position a towel roll behind your lower back to aid maintaining an arch in your back (as not to slouch). Adjust the seat height, mirrors, steering wheel, and depth of the seat from the wheel so that you are able to comfortably sit with neutral posture while creating a comfortable field of vision. Neutral posture would be so that you are able to sit tall with a small arch in your back, your shoulders are relaxed down and back, and your head is aligned so that your chin is not jutting forward, and your arms are comfortably down by your side.
Second, give your legs a rest. Still be alert, but make sure that you use cruise control when you can. Using cruise control will allow you to get your right leg out of the extended position, and decrease nerve tension that can be associated with lower back pain. Let your legs bend and move them around (as safety and conditions allow).
Finally, take frequent rest breaks. Get out of the car and walk around. Take food and bathroom breaks as often as possible. At least once an hour, getting out of the car to change positions, walk around, stretch, and mobilize your back will help the pain from getting progressively worse.
Sometimes long drives are unavoidable, but hopefully some of these tips will help to prevent being in even more pain after your trip. If your back pain persists, it may be time to visit a physical therapist for a more in depth evaluation and treatment.
