This post was written by Robert Harrison, PT, DPT, OCS, physical therapist, Parkview Workplace Ergonomics and Rehabilitation.
It's road trip season! You've packed your bags, filled up your gas tank and made an awesome playlist. You're excited about the destination, but if you are like 25% of Americans living with back pain, you might not necessarily be excited about the journey.
At work we set ourselves up for success by adjusting the height of our chair, monitor and even our desk. We spend a great deal of time making sure our workstation is the right fit for us, but when's the last time you asked if your car was the right fit for you?
The problem
The truth is, car manufacturers design seats for a "standard" body type, but very few of us actually fit that mold. If the seat isn't adjusted to your specific height and body shape, your muscles have to work overtime to keep you upright. An improper position can lead to muscle fatigue, stiffness, and even be the cause of those nagging aches that persist after the drive.
The fix
You don’t need a fancy new luxury car to fix your comfort issues. Here’s what you can do right now to make your car a better fit:
- Support your lower back: If you can't adjust the lumbar support in your vehicle, roll up a towel to fill that void. Use what you have in the house before investing in that “wonder” fix product you saw online.
- The "90-90-90" Rule: Try to sit with 90-degree angles at your hips, knees and ankles. Make sure your "sit-bones" are tucked all the way back into the corner where the seat meets the seat-back. If your knees are higher than your hips, your seat may be too low.
- Check your reach: If you have to reach or hunch to grab the steering wheel, you’re straining your shoulders and neck. You want a slight bend in your elbows so your arms stay relaxed. If you have arm rests, the elbows should sit comfortably on them without you feeling like you're doing a shoulder shrug.
- Don't stay static: Plan to stop every 1-2 hours. Use this time to walk around and do some brief stretching. This will promote blood flow and help quiet those aching muscles.
When should you see a medical professional?
If you’re dealing with persistent numbness, tingling, or sharp pain, a cushion or a quick adjustment might not be enough. That can be a sign that something else is going on.
If you've found these tips helpful, but are wanting something more specific to you, consider scheduling a consult with a physical therapist. With their expert knowledge, they can provide a personalized roadmap to help you reach your destination!
