Whether you’re hitting some scenic drives on a road trip, fighting traffic during your commute to work or running errands around town, you probably spend time in a car. If you’re prone to back pain, you might dread these trips.
Whether it's a dull ache or sharp twinges, back pain may make even short drives unbearable. You might find it hard to concentrate behind the wheel, and the pain can remain long after the drive is over.
Your position and the length of time you spend on the road can impact your back. “Sitting in a car at an improper angle for a long time can increase pressure on your lumbar (lower) spine. The longer you’re in this position, the worse your symptoms may be,” said Jamie Pinder, a physical therapist with Banner Physical Therapy.
The good news? These simple, practical strategies can make a big difference in your comfort and mobility.
1. Plan ahead to minimize stress
Sitting for a long time can stress your spine and the muscles that support it. It can also compress the spinal discs and possibly lead to a misaligned spine. You may develop stiffness, muscle tension and discomfort, especially if you already have some back issues.
Using navigation apps can help. With navigation apps, you can take steps to avoid traffic jams and minimize the time you spend sitting in the car.
2. Optimize your driving position
The right driving position supports your back, reduces strain on your spine and muscles and lowers discomfort. It can also help keep existing problems from getting worse. “Improperly sitting in a car for long periods can worsen symptoms from a herniated disk,” Pinder said.
It can help to:
Position your seat properly: If you're driving, aligning your seat to minimize back pain is important. Position your seat so your knees and your hips are at the same level. This alignment promotes a natural curve in your lower back. The backrest should support your spine so you can maintain its natural curves without slouching or overextending.
Sit upright with your shoulders relaxed: “Recline the seat to a little more than 90 degrees — avoid a 90-degree angle,” Pinder said. This posture reduces strain on your shoulders and upper back. Keep your hands at the nine and three o’clock positions. Try not to grip the wheel too tightly, which can lead to muscle tension and discomfort.
3. Support your back
Lumbar support can help keep your back more comfortable during car rides, especially if you’re prone to back pain. You can buy lumbar support pillows in a size and shape that works for you or roll up a towel and place it horizontally across your lower back.
These supports are positioned behind your lower back to help maintain the natural curve of your spine, so it doesn’t flatten or slouch when you’re in the car. They also reduce the load on your lower back muscles so they’re less likely to get fatigued or strained.
4. Move and stretch during the drive
Sitting in one position for a long time can make you stiff and uncomfortable. Small adjustments can help prevent muscle tension and promote good blood flow.
You can loosen tight muscles with shoulder rolls, neck stretches and gentle torso twists while still driving safely. Every hour or two, find a safe spot to pull over, get out of the car and stretch your muscles, take a short walk or do some lunges or toe touches. These breaks help reduce tension in your body and also give your mind a rest from driving.
5. Get in and out of the car safely
It’s not just sitting that can cause back pain in the car. You can strain your back when you’re getting in or out, especially if your back is stiff or uncomfortable.
Before you move, tighten your abdominal muscles to engage your core muscles. A strong core gives you a solid base, stabilizes your spine, supports your back and reduces the risk of strain.
When you get into the car, support yourself with your arms on the door frame or seat as you lower yourself into the seat. Then, swing both legs in.
When you get out of the car, open the door fully and swing both legs out together. Pivot your body to face the door before you stand up. Use your arms on the door frame or seat to support yourself as you stand.
As much as possible, avoid twisting your torso when you get in or out of the car.
6. Take care of your back when you get to your destination
After a drive, you can take steps to relax your muscles, improve flexibility and blood flow and prevent stiffness and discomfort. Gently stretch your back and legs, focusing on your lower back, hamstrings and calves. You may also want to include some shoulder rolls and neck stretches.
“Motion is lotion,” Pinder said. “Completing trunk rotation exercises, trunk lateral movements and marching in place both before and after driving can help minimize pain.”
Take regular breaks to move, stretch and walk around throughout the day, so your spine stays aligned and your muscles don’t get stiff.
The bottom line
You can take steps before, during and after drives to stay more comfortable and minimize back stiffness, discomfort and pain. Make sure your seat is positioned properly, support your lower back and take breaks to change position, move and stretch.
For more advice on managing and preventing back pain, talk to your health care provider or connect with an expert at Banner Health.
