Orthopaedics

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Gridlock on the roads, pain in your back, the two might be more connected than you think.

According to physiotherapist Kitty Lamprecht, sitting is one of the primary contributors to chronic back pain.  “After a period of sitting for 30-45 minutes, even in a well-supported position, the back muscles will start to change their metabolism and tend to become stiff. The pressure in the intervertebral disc is always high while sitting, and prolonged sitting adds to the dehydration of the disc and thereby early degeneration.”

Drivers often maintain the same sitting position for long periods, and due to the concentration required when navigating through traffic, this can further exacerbate muscle tension and the aforementioned problems, leading to acute back pain.  Additionally, your driving position can put pressure on your back muscles and spinal ligaments, with poor posture increasing the pain you experience in your back.

Understandably, most people don’t concern themselves with their posture while they are stuck in traffic until they start to experience back pain. People who have chronic back pain and those who want to avoid any back issues in the future, finding the right posture while waiting in traffic might be the key. 

Help is at hand; find a physiotherapist today.

Ways to reduce back pain when driving

Physiotherapist Kitty Lamprecht emphasises that small adjustments can go a long way in preventing back strain and discomfort when spending long periods behind the wheel. Small changes can make a big difference:

  • Support your back: Always keep your shoulders against the backrest, and make sure your back is properly supported.
  • Position your arms and legs correctly: Your arms should be slightly bent. Keep your hips and knees at a 90-degree angle, with your knees slightly lower than your hips.
  • Foot placement: Your heels should rest comfortably on the floor while engaging the brake, accelerator, and clutch.
  • Maintain circulation: Leave a small gap between the edge of the seat and the back of your knees to avoid restricting blood flow.
  • Use lumbar support: Support the natural curve of your lower back. If your seat doesn’t have built-in lumbar support, roll up a small towel to use instead. Avoid large pillows, as they can exaggerate the curve and increase the risk of back problems..

When you have to travel long distances, you can make small adjustments to your seat to be able to change the pressure in the back. The most important, however, is to stop and just walk around the car if possible.

While back pain is very common, even when you’re driving, following these tips and tricks before your next trip can help.

If you experience crippling back pain and would like to consult a physiotherapist, book an appointment at your nearest Mediclinic