How to take care of back while driving

How to take care of back while driving

We are into a fast pace world and spend most of our time either in travelling or in office with limited physical activity. This is the point where we need to take care of our spine. Listed below are the precautions to take care while driving


1. Adjust your back rest

Sit all the way back in the seat. You need to adjust the back rest to ensure full contact of your back to the seat. Your knees need to be at the same height or little higher than your hips. Neck should be neutral position resting on head rest comfortably and ensure back of head sit on to middle of the head rest. Seat should be inclined little posterior so that your shoulders should rest slightly behind your hips.


2. Adjust the seat

Adjust seat by moving forward and backwards to set the distance between the seat and the pedals. Sit close to the steering wheel as much possible which will be comfortable and safe for you. It will help reduce stress on your neck, lumbar, wrists and shoulders. Your knees should have a slight flexion while fully pressing the clutch or brake.


3. Adjust the steering wheel

Adjust steering wheel to rest your wrists on top of the steering wheel with a slight elbow flexion. While doing it your shoulders or back should be in contact with the seat.


4. Adjust the mirrors

Mirror should be positioned so that you can able to see traffic motions through the mirror only by moving your eyes.


5. Additional lumbar support

Use a cushion, rolled up towel or purchase a car seat lumbar support cushion to place behind your lower back to suit the natural curve of your back.


 6. Empty your back pockets empty

Avoid keeping a wallet or phone in the back pocket of your pants. It can tilt one side of the pelvis. It is harmless for a while but may cause a misalignment of the spine over longer term.


7. Car condition

Keep car in good condition by regular servicing, timely change of tyres and properly functioning shock absorber. Also seat cushions can help to reduce the amount of vibrations and jolts transmitted to the seat.


8. Use cruise control or automatic cars

Use of automatic care reduces frequent use of foot for pressing clutch. On highway you can use your cars cruise control, this will allow you to place your feet flat on the floor and position your knees at 90 degrees. Gently push them into the floor to help stabilise and support your back.


9. Take regular breaks

It is always advised to take a break every 2 to 3 hours. This also reduces fatigue and improves concentration levels. Use this breaks for gentle back rotational movements.