If you sit down for long periods of time, for work or simply to enjoy a good road trip, the open road can be a chance to catch up on your favorite podcast or listen to your favorite songs. If you suffer from back pain, however, the thought of sitting down for long periods of time can be uncomfortable- especially if you’re driving. So, what can you do to make your day or journey more pleasant? Here are a few tips from the experts on how to prevent back pain.
- Get Comfortable.
Get a good chair that has back support and a good cushion; when you get in the car, make sure you get comfortable. Align your spine by emptying out your back pockets. Place your cellphone and wallet in the center console instead. Sit close to the steering wheel to reduce stress on the lumbar spine, neck, shoulder, and wrists. Adjust the back of your seat to a 100–110-degree angle. Allow your elbows to rest on the armrests by holding the steering wheel at the 9 o’clock and 3 o’clock position. If you have heated seats, use them. Heat can assist with pain relief by relaxing tight joints and muscles, decreasing the transmission of pain signals to the brain, and bringing more blood to the area.
- Support Your Back.
Use lumbar support. It can be as simple as a rolled-up towel or a cushion specifically designed for lumbar support like the Wonder-Roll. Be sure to place the support at the small of the back, at about belt level. Keep your seat at the right height so that your knees are at a right angle. This will help to avoid transferring stress to your lower back. If have cruise control in your car, utilize it for longer drives to allow both feet to be on the floor for periods of time.
- Stop and Walk Regularly.
When we sit for long periods of time in the same position, our muscles can tighten which leads to pain. It is recommended for long car rides to stop every two hours and take a 15-minute break. This is especially recommended for those with lower back pain issues. On your break, stretch. Stretching promotes the loosening of muscles. Go for a small walk. Movement encourages blood circulation, which brings nutrients and oxygen to your lower back.
If you spend a decent amount of time sitting down or in the car each day and also suffer from lower back pain, use the three simple tips above to make your day more comfortable. Remember to start by getting comfortable, use a lumbar support cushion and stop frequently to move and promote blood circulation.
