If you spend a lot of your day in the driver's seat, your back might be feeling the effects. Perhaps it’s an aching neck upon arriving home after a long day, or maybe a persistent, dull pain in your lower back that doesn’t improve, no matter how much you stretch. We understand—long hours in the car can take a toll on your spine. Let’s explore what happens to your spine during those commutes and discuss five practical adjustments you can make today to feel better by the time you get home.
Why Long Commutes Are a Spine Challenge
When you drive, you remain in one position for an extended period: sitting still, hands on the steering wheel, foot poised on the pedals, and eyes focused ahead. Although it may seem like a passive task, it can be hard work for your body—and you can’t always take a break whenever you want. This can lead to several issues that you may not even notice.
First, your posture may change. Tight hip flexor muscles can pull your pelvis forward and flatten the natural curve of your lower back. Additionally, your neck and shoulders tend to lean forward as you focus on the road. There’s also additional stress on your spine. While driving, your core muscles are not actively engaged, causing your spine to bear the load on its own.
Over time, this combination of poor posture, tightness, and lack of movement can contribute to acute conditions, such as discomfort or pain in the lower back, neck, and shoulders, nerve pressure, joint irritation, and muscle imbalance, but it can also contribute to chronic issues like tension headaches and sciatica.
Common Spine and Joint Complaints from Commuters
Unfortunately, discomfort from long hours in the car is not uncommon. You may recognize some of these familiar aches and pains:
- Lower back pain from prolonged sitting
- Stiffness in the neck and upper back, especially if you lean forward while driving
- Hip and knee stiffness due to awkward positioning or a lack of movement
- Leg tingling that results from compressing the sciatic nerve while sitting
- Shoulder tension from hours with your hands on the wheel
If left unattended, these "minor" issues can escalate into much larger problems. The good news is that most of this discomfort can be prevented with a few smart adjustments!
5 Simple Adjustments You Can Make in the Car (or Before/After)
Surprisingly, all it takes is a bit of awareness and a few good habits to minimize the impact of your commute on your body.
1. Adjust Your Seat Correctly
Just like your desk chair, your car seat should support your spine to allow you to sit straight without needing to lean forward. Here are some basic tips:
- Move the seat forward so your knees are slightly bent when your foot is on the pedals.
- Adjust the seat angle by tilting the base to level your hips and reclining the backrest to avoid spinal compression.
- Position the headrest to support the middle of your head, not just your neck.
2. Maintain the Natural Curve of Your Spine
Many car seats flatten the natural lumbar curve of your lower back, which can lead to pain and discomfort. If your seat lacks lumbar support, roll up a small towel or use a lumbar pillow behind your lower back. This simple adjustment helps keep your spine in its natural shape and relieves pressure on the discs. It's also important to be mindful of your posture—avoid hunching over the wheel and keep your shoulders back and chest open.
3. Take Microbreaks and Move
Unlike being at a desk, it’s not easy to stand up or stretch while driving. However, it’s important to move as often as possible. If stopping isn’t an option, keep it simple by rolling your shoulders or gently turning your neck every half hour. For longer trips, aim to stop every hour to get out, move around, and stretch your legs. Even short breaks can help reset your spine.
4. Shift Your Foot Position and Vary Movement
While driving, we often keep our right foot hovering over the pedal for an extended period. This position—one hip flexed and one relaxed—creates uneven tension in your lower back. Whenever possible, shift your weight and give that foot a break by planting it flat on the floor for a short while or lightly tapping it to increase flexibility and promote blood flow.
5. Prepare and Recover Before and After the Drive
The warm-up and cool-down processes used for exercise can also apply to driving. Before driving, take a moment to do a full-body stretch, focusing especially on your legs, glutes, and torso. After you arrive at your destination, take a few minutes to walk a bit to alleviate any stiffness. You could also recline your seat back slightly to gently stretch your spine.
How Chiropractic Care Helps Commuters Experiencing Pain
Chiropractic care isn't just about relieving back pain -- it's also about enhancing the overall health and function of your body. At Village Chiropractic, gentle adjustments can help commuters achieve:
- Proper joint motion: Spending long hours driving can make your joints stiff. Chiropractic adjustments can help restore natural movement in your spine and the rest of your body, keeping you flexible and more comfortable during your drives.
- Reduced muscle tension and inflammation: Sitting for a long time, especially in traffic, can cause strain in your neck, shoulders, and lower back. Adjustments can help release tension in tight muscles, reduce inflammation, and ease the discomfort that builds up from long hours on the road.
- Improved posture and balance: Many people slouch while driving, which leads to poor posture. Realigning the spine can strengthen your core, helping you sit taller and more comfortably.
Adjustments ar often combined with other chiropractic techniques, such as cold laser therapy, massage, and knee and lumbar traction to give patients the best results.
When to Call a Chiropractor
If you experience persistent pain or discomfort in your neck, shoulders, knees, elbows, or back after commuting, consider starting chiropractic care. It’s a drug-free way to feel better! Other concerning signs include numbness or tingling in your lower body and irritation that worsens while sitting or standing. Addressing these issues quickly will help you find relief faster.
Village Chiropractic for Your Commuting Relief
If commuting pain is slowing you down, let the team at Village Chiropractic help! The sooner we address the wear and tear on your body, the less likely it is to develop into a bigger issue. Request an appointment with our team located in The Woodlands and Cypress to get started.
