Bad posture when you’re sitting down can create a lot of pain in your neck, shoulders, and back. Sitting improperly in a car can also make a long commute or road trip unbearable. However, there are simple ways you can adjust the way you sit to improve your driving posture and ease your pain.
1. Adjust Your Seat Properly
The first step in improving your driving posture is making sure you have your seat properly adjusted. To start, push your seat as far back as it will go, recline it back 30 to 40 degrees, and place it as low to the floor as possible. From there, raise the seat up so your hips are level with your knees and you can clearly see the road and instrument panel.
Next, bring the seat forward enough that you can completely push down on the pedals without having to lean away from the seat back. Finally, bring the seat forward again until you’re reclined between 100 and 110 degrees.
2. Give Your Knees Space
When you’re sitting in your car, you want to make sure the seat cushion provides support for your entire thigh. Additionally, you want to leave space between your knees and the edge of the seat. If your knees press directly against the seat cushion, it can restrict blood flow and create stiffness or pain in your legs. Finally, make sure you don’t have anything in your back pockets when you sit down. This can create uneven pressure points that hurt your back.
3. Hold the Steering Wheel Correctly
Along with proper seating adjustments, how you hold on to the steering wheel can also create bad posture. Put both hands on the wheel and try to hold it at the 9 and 3 o’clock position or lower. Make sure you change positions frequently to increase blood circulation.
4. Use Lumbar Support
Many vehicles today come with lumbar support built into the seats that adjust to the shape of your back. However, if your vehicle doesn’t come with lumbar support, you can still create your own. The easiest way to make your own lumbar support is using a small pillow or rolled up towel. Just place it between the seat and your lower back for extra support. You need to make sure the support doesn’t over-pronounce the natural curve in your back, and instead simply helps you maintain it.
5. Stretch While You’re Sitting
If you’re stuck in traffic or simply sitting at a red light, take that opportunity to do a few stretching exercises to release any tension you have. Take a deep breath in and lift your shoulders up to your ears. Hold for a few seconds, and then exhale and drop your shoulders. Repeat this exercise three times. Next, take a deep breath in and as you exhale twist to the right. Slowly come back to center, and then repeat by twisting to the left.
With these tips on improving your driving position and posture, you can reduce pain and discomfort you feel when you sit down.
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Image via Flickr by State Farm
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