Are you troubled by neck or back stiffness when you take the first steps after a car journey? Do you feel that in a few miles your spine has aged decades? Are back pain, headaches, shoulder ache and leg cramps a part of your daily life? Do you have difficulty getting in and out of the car? Have you ever considered the implications of poorly designed car seats for your spine?

Since the first car was invented in the early 1800’s we have witnessed continuous improvements in safety, style, design and power. Unfortunately, as the mechanical and engineering design of our cars has evolved the comfort and correct ergonomic design of car seats has been left far behind.

How often do we consider the design of the seat when choosing a car? Here are some tips to help you adjust your seat to avoid unnecessary pains and aches. Whether you are a long distance driver or just out for a quick spin you can be sure of safe and comfortable motoring.

Back support

Assess the support offered by your car seat. The buttocks and spine should be supported by the seat and you should sit well back in the chair. If your seat offers insufficient support you can buy a portable lumbar support or roll up a towel and place it in the small of your back.

This will support the spine in its natural “s” shape. Inadequate support can result in a slouched posture with the shoulders dragged forward and the chin poking outward. This can have serious implications for the muscles, ligaments and joints in the spine. Driving with poor posture can not only lead to low back and neck ache and overall stiffness but also poor concentration and fatigue.

Head rest

Another essential safety feature designed to reduce whiplash injuries is the head restraint. The greater the head rest distance, the greater the whiplash effect.

Steering wheel height

Some cars are equipped with adjustable steering wheel height. Ensure that your wheel is correctly positioned so that your arms are not over-stretched. This could place extra strain on your neck and shoulders and lead to fatigue. Equally check that the wheel isn’t too low and close to your body so that you are sitting with your shoulders and arms in a cramped position.

Chair height and position

Adequately designed car seats have adjustable height. This is necessary to achieve optimum comfort, allowing the driver a good view of the road, irrespective of driver height. If you are small, jack up your seat to prevent overstraining your neck peering over the steering wheel. Smaller drivers must be careful that their feet are not too far from the pedals. If you are tall, slide the car seat backward to avoid leg cramp.

Long distance driving

The best ergonomically designed car seats cannot always guard against back pain, spinal stiffness and headaches. If you work as a long distance driver or occasionally make long journeys, it is important to take regular breaks during your travels to minimise potential back problems.

Sitting in a confined environment with poor support for any prolonged period, will ultimately result in extra stress and strain on the spinal joints, muscles and ligaments.

Be sure to stop for a few minutes once or twice an hour. Take a five minute walk to loosen the spine and minimise the aches and pains which occur during and after driving. Your spine is composed of 24 moving vertebrae designed to allow free and easy movement. A close comparison can be made with motor vehicles. A car, when left parked for too long, often has difficulty starting. This is because the engine is a machine, made of thousands of mechanical devices which collectively facilitate movement. Similarly, the mechanics of the spine tend to stiffen fatigue and become achy after a long journey. Whether you are travelling in a Mercedes or a mini, the simple fact is that the spine remains immobile, inadequately supported and restricted for safety reasons by the essential seatbelt. Ultimately, whatever the ergonomic features incorporated in our car seat we tend to experience spinal stiffness, joint and muscular aches and pains after sitting for prolonged periods.

Getting in and out of the car

Don’t forget to watch your spine when getting in and out of the car. Be careful to sit on the seat first and then swing your legs into the car. When getting out, swing your legs out of the car first keeping your knees together, and then lift your body from the seat. Never climb out of the car one leg at a time.

Lifting

After a long journey, make sure you return mobility to your spine and pelvis by walking for a few minutes before you unload your boot. Immediately after arriving at a destination we often climb out of the car and reach for the luggage. After a few hours of driving, our joints and muscles are cold and can be easily injured by such heavy lifting. This is similar to an athlete running a race without warming up- sprain and strain injuries occur more readily.

The most important thing to remember is that prevention is better than cure. Be sure to analyse your driving posture and car seat to enjoy hours of pain free motoring. If you suffer from recurring back pain, consult your chiropractor for a thorough spine assessment. Chiropractors are fully qualified specialists manipulative practitioners who concentrate on the diagnosis and treatment of disorders of muscles, joints, bones, ligaments and tendons. They concentrate on the spine as its close relationship with the nervous system can result in back, neck, and arm and leg pain. Your chiropractor will advise you on how to make a good recovery and achieve effective long term results.