Many of us spend large amounts of time in our cars, and while there, we are subject to the quality of the ergonomics provided by the car manufacturer. However, there are areas where simple mistakes can cause discomfort.

Common problem areas:

• Driving/sitting for too long
• Pushing your head forward
• Stretching too far
• Not adjusting your seat correctly
• Over gripping the wheel
• Incorrect positioning of hands on steering wheel
• Twisting when getting in/out causing pain
• Knees higher than hips particularly in bucket seats
• Poor posture causing Coccyx pain (at the base of your spine)

There are a few simple steps you can take to ensure that your time spent in the car is more comfortable:

• Can you reach the gear stick, dials and pedals without stretching? If your seat won’t adjust, perhaps a backrest or seat raiser help.
• Is your seat in the most supportive position, have you made use of the lumbar support? If your seat has no lumbar support try a backrest or lumbar support.
• Do you have a relaxed driving posture? I.e. not too close to the wheel, not too far away. Your arms should not be straight; this is not only more relaxing but also gives you better control of your vehicle. A rough guide is to be able to rest your wrists on top of the steering wheel without stretching.
• Adjust and use your mirrors, rather than twisting and turning your back or neck.
• When you have finished your drive, do not leap out of the car and unload heavy or awkward luggage - take a moment to stand up and stretch your back.
• Do you drive with both hands on the wheel? If you normally drive with one hand on the wheel your body may be twisted.
• If you have problems getting out of your car, try to get out without twisting your body. Turn your whole body towards the door, put both feet on the floor and then standing up. When getting in do the reverse, sit on the edge of the seat and then turn your whole body around.
• Sitting in bucket seats or seats that raise your knees higher than your hips may cause bad lumbar and pelvic posture and may also stretch your sciatic nerve causing local and referred pain in the legs and hips. Try adjusting your chair if possible and/or use a seat wedge.
• Coccyx pain causes are many and varied but can be caused through poor posture e.g. slumping, and are aggravated by pressure from hard seats. Try a cushion or seat wedge specifically designed with a coccyx cut out.

Simple Remedies and Tips

• Take a break every hour or so and walk around your car at least five times. In service stations park as far away from the entrance as possible.
• Few car seats give good back support your posture drops and your head is pushed forward – try imagining a piece of string pulling the top of your head, and then tuck your chin in a little. Repeat this whenever you see (for example) an Eddie Stobart truck, or pass a service station.
• Relax your hands, arms and shoulders. At an appropriate moment raise your shoulders up towards your ears, breathe in, then breathe out slowly and drop your shoulders down. Then roll them back towards the back of the seat.
• When you first get in your car ensure you are sitting comfortably upright with good posture, then adjust your mirrors so you can see clearly. If your posture has dropped and you are slumping your view will not as be clear, use this as a reminder to correct your posture.

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