How to Prevent Backache when you are Behind the Wheel

By:Meenakshi Chaudhary, Onlymyhealth Editorial Team,Date:Mar 13, 2015

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Driving is fun till you have the know-how and resources to make your driving experience comfortable and safe. Learn how to prevent backaches that driving can cause.
  • 1

    Driving is not always fun!

    Being stuck in the traffic jam can be very painful at times. Long hours on the road can give you severe back pain problems. Unlike the sensation you get while sitting on the office chair, your body feels the exertion of a lot of different forces while driving due to the accelerations, side to side swaying and vibrations. Apart from these factors you may also feel pain due to bad adjustment of your seat, stretching too far and pushing your head forward. Hence, it is vital that you adopt a good driving posture to treat back pain and discomfort. Image Courtesy: Getty

  • 2


    Raise the seat to get the best view of the road. If you cannot raise the seat, use a cushion or special seating device to raise yourself a bit higher on the seat. Try to depress the clutch and accelerator fully by moving your seat forward. Image Courtesy: Getty

  • 3

    Watch out for pelvis rotation

    Can you adjust the angle of the seat in such a way that your thighs can support their length? Well, it would be good if you can, as keeping your knees higher than your hips while driving may cause your spine to flatten out and rotate the pelvis causing a bad postural position. However, you can prevent the pelvis from rotating by using a seat wedge. Image Courtesy: Getty

  • 4

    Adjust the back of the seat

    You should always adjust the back of the seat in order to get support along the whole length of your spine up to your shoulder. Make sure you don’t recline the seat too much as it may have an adverse effect on the neck, causing it to bend forward excessively. Image Courtesy: Getty

  • 5

    Adjust the lumbar support

    Adjusting the lumber support of the back rest is as important as adjusting the back seat. Adjust it so that it perfectly fits your back. Make sure you don't let it leave any unwanted space between your back and the seat. Image Courtesy: Getty

  • 6

    Steer correctly

    Adjust the height of the steering wheel according to your height and seat alignment. Make sure that there is ample space above your thighs and between the steering wheel. That way you will be able to drive comfortably and see the display panel in front of you. Image Courtesy: Getty

  • 7

    Hold it right

    While there can be many ways you can hold the steering wheel, only few are comfortable. The wheel shouldn't be too far or too close. The best way to hold the steering wheel is to hold it at the 10:10 alignment as if the steering wheel was a clock. This position doesn't put much strain on your hands and is also one of the safest positions to hold the wheel with. Image Courtesy: Getty

  • 8

    Get your view

    If the mirrors are not in the perfect orientation, you may have to use your back and head movements to get the view of the vehicles behind you. Adjust the mirrors so that you can see everything clearly without any movement of your seat. Image Courtesy: Getty

  • 9

    Hold wheel with both hands

    Holding the wheel with one hand may appear cool but it isn't. Neither is it safe, nor is it good for your spine. When you drive using just one hand you tend to rotate your spine which may be a bad thing to do for the long term. Drive comfortably, drive safe. Image Courtesy: Getty

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