Car seats may be designed for comfort and ergonomics, but they are not always structured to support your best posture. This can lead to back and neck pain or strain when driving for extended periods, a problem experienced by nearly a quarter of UK motorists according to a Motorpoint survey.
In a bid to find a solution, motoring experts joined forces with leading consultant osteopath and co-founder of The Back In Shape Program, Michael Fatica. He revealed that while many car seat adjustments can contribute to this issue, a simple towel could be the answer, urging drivers to keep one in their vehicle.
He advised: “If your car seats don’t already have adjustable lumbar support, you can place a small, rolled towel between your lower back and the seat to provide extra lumbar support. It might not seem like much, but it supports the natural lordosis (curve) of the lower back and will help you sit more effectively, ensuring the best possible posture.”
Alongside this, the expert recommended some other adjustments to your car seat explaining that the best position for your musculoskeletal system is:
- Raised enough so you can see over the steering wheel without straining
- Not overly reclined so you can turn your neck without leaning forward
- Puts your hips at the same height as your knees
For those spending longer periods behind the wheel, Michael’s advice was clear: “Be a fidget! Whether it’s shifting about in your seat or taking regular breaks on the motorway, any form of fidgeting is brilliant as it helps to keep redistributing the weight around your lower back and through the discs of the lower back in particular. Constant pressure on the same spot can damage the tissues as it results in strain building on one point.”
Regular stretching and movement when you’re out of the car can also help prevent driving-related aches. Michael specifically recommended the hip flexor stretch, hamstring stretches and the ‘bed decompression technique’.
The first of these is relatively straightforward, activating the muscles on the front of the thigh by kneeling in a lunged position and pushing forward a bit more to feel the stretch on the front of the back hip. Michael suggested using supports like a bed or chair for balance and towels or cushions under your knee to make it more comfortable if necessary.
He advised holding this stretch for 30 seconds per leg and keeping a careful eye on your back to ensure your spine doesn’t arch as lunge forward. He said: “This common technical error will lead to pain and aggravation of the back pain or, in worse cases, sciatica.”
For a hamstring stretch simply kneel with one leg outstretched to the front and a slight bend in it. Then push your bottom backwards and bend forward at the hips, keeping your spine neutral.
You should feel this stretch in the middle of your thigh, holding it for about half a minute per leg. However, be careful not to round your back as you lean forward, as this could cause or worsen back pain.
Lastly, Michael suggests a ‘bed decompression technique’ that should be done for three to five minutes after every lengthy drive. He explained: “Lie across or off the end of the bed with the edge of the bed in your armpits, arms dangling down at the sides. Your back and legs should be relaxed.Simply press your arms into the side of the bed to gently stretch the length of your spine. Hold this stretch for five to ten seconds, relax and repeat.
“When finished, slowly get off the bed, do not rush! Try just a few times at first, then build up to the full five minutes. This is a really effective way to relieve the pressure placed on the spine.”