Ah, driving. We do it every day, sometimes for hours on end, without giving much thought to what it’s doing to our bodies.
But let me tell you, the way you sit behind the wheel might just be giving your spine a ticket to misery.
Yes, your driving posture could be as important to your health as, say, not eating an entire cheesecake in one sitting.
Auto Trader, the UK’s automotive oracle, teamed up with Sammy Margo, a physiotherapist who knows her way around a muscle knot, to help you save your back (and other parts) from the perils of poor posture.
The Ugly Truth About Bad Driving Posture
You see, the way you sit in your car could be setting you up for a lifetime of headaches, backaches, and shoulders that look like they’re auditioning for the next season of “The Hunchback of Notre Dame.”
If you’re one of those people who spends more time in your car than in your own bed, you need to listen up.
According to Sammy, here’s how your posture is going to hell in a handbasket:
- Neck and Shoulder Pain: If your neck and shoulders are as tight as a drum after a long drive, you’re not alone. Driving with your shoulders scrunched up like you’re trying to keep your ears warm can lead to chronic pain and stiffness. And once those muscles get tight, they’re about as easy to loosen as a jar of pickles your grandma sealed.
- Back Pain: Let’s talk lumbar support—or the lack thereof. Sitting with your lower back slouched can compress those poor discs and lead to muscle fatigue that feels like you’ve been carrying a gorilla on your back all day. If you’re driving with bad posture, you’re basically inviting chronic back pain to ride shotgun.
- Rounded Shoulders and Hump Neck: Spend enough time hunched over your steering wheel, and you might find yourself looking like a question mark. Rounded shoulders and a hunched neck aren’t just bad for your looks; they’re bad for your breathing, your spine, and your ability to turn your head without turning your whole body.
- Headaches and Migraines: That nagging headache? It might be coming from the way you’re sitting. Forward head posture can put pressure on the muscles and nerves in your neck, and tension in your upper back can trigger headaches that make you want to drive off into the sunset… and not come back.
- Sciatica: You know that sharp pain that shoots down your leg? That could be sciatica, and bad driving posture might be to blame. Sitting in a way that puts pressure on your lower back can irritate the sciatic nerve, and suddenly, every mile feels like torture.
How to Fix Your Driving Posture
Now, before you trade in your car for a bicycle, there’s good news: You can fix your driving posture with a few simple adjustments and some stretches that even a couch potato could manage.
Here’s what Auto Trader and Sammy Margo suggest:
- Seat Positioning: First things first—make sure you can reach the pedals without doing a backflip. Your knees should be slightly bent, and your arms should be at a comfortable angle, like you’re holding a very expensive bottle of scotch. Knees below hips, elbows slightly bent. Got it?
- Seat Height: Your hips should be a tad higher than your knees to take the pressure off your lower back. If your head is brushing the roof of the car, though, you’ve gone too far. Aim for enough space between your head and the roof to fit a fist—or a sandwich, if that’s your measuring tool of choice.
- Seat Angle: Tilt your seat back just a smidge—think 100-110 degrees—to give your lower back some love. Too far back, though, and you’re practically in bed. And we all know nothing good happens when you drive like that.
- Lumbar Support: If your car has lumbar support, use it. If not, grab a rolled-up towel or a small cushion and stick it behind your lower back. Think of it as a DIY chiropractor.
Stretch It Out: The Physio-Approved Way
If you’re already feeling the pinch, Margo has some stretches that’ll make your body thank you.
These are easy enough that you can do them while waiting at a red light—just maybe not all at once, unless you want some strange looks.
- Chin Tucks: This one’s easy—just tuck your chin in like you’re making a double chin. Hold it for 10 seconds, relax, and repeat. It’s as simple as it sounds, and it’ll save your neck from becoming a pain in the, well, neck.
- Upper Trapezius Stretch: Gently tilt your head to the side, like you’re trying to touch your ear to your shoulder. Do this on both sides, and you’ll feel the tension melt away. Or at least, lessen slightly.
- Shoulder Blade Squeeze: Imagine you’ve got a pencil between your shoulder blades, and you’re trying to keep it there. Squeeze, hold for five seconds, and release. It’s like a little workout for your upper back.
- Seated Hamstring Stretch: Sit on the edge of your seat with one leg out straight, heel on the floor. Lean forward—gently, now—to stretch your hamstring. Hold it for 20-30 seconds, then switch legs. Don’t push too hard, or you’ll be swearing in languages you didn’t know you spoke.
- Hip Flexor Stretch: Get into a lunge position—one foot forward, the other knee on the ground. Push your hips forward slightly to stretch the front of your hip. Hold for 20-30 seconds per side. If you’re in a really long drive-thru line, now’s your chance.
- Piriformis Stretch: Lie on your back with your knees bent, cross one ankle over the opposite knee, and gently pull the uncrossed leg toward your chest. You’ll feel this one in your glutes, which is always a good thing.
- Bird-Dog: Get on all fours, extend one arm forward and the opposite leg backward. Hold for 10 seconds, then switch. It’s like yoga, but without the chanting.
- Pelvic Tilts: Lie on your back with your knees bent, feet on the floor. Tighten your abs, flatten your lower back against the floor, and tilt your pelvis upward. Hold for 5-10 seconds, then relax. It’s as thrilling as it sounds, but your back will thank you.
The Bottom Line
Erin Barker, Auto Trader’s Editorial Director, puts it plainly: Your driving experience isn’t just about the bells and whistles in your car; it’s also about how comfortable you are behind the wheel.
If you’re noticing aches, pains, or a suspiciously hunched posture, it’s time to make some changes.
And no, that doesn’t mean trading in your car for a horse—just a few tweaks to your driving posture and some regular stretches should do the trick.
So next time you buckle up, take a second to check your posture. Your back, neck, and everything else will be glad you did.