Road Trip Ergonomics: Protecting Your Back on Long Drives
An aching back is the last thing you need when you finally reach your road trip destination. Unfortunately, sitting in a car for hours stresses your spine and may cause post-trip back pain and stiffness. Keeping these back-friendly tips in mind will make your next road trip much more comfortable.
Empty Your Pockets
Remove phones, keys, wallets, and other objects from your back pockets when traveling. Placing a wallet in your back pocket forces your body to tilt, according to The Ohio State University. Sitting this way for hours may eventually strain your lower spine.
Spring for a Seat Cushion
A seat that feels perfectly fine during short drives can turn into a torture device during long road trips. If the seat bottom doesn't provide enough support or padding, buy an ergonomic cushion for your next drive. Air-filled or memory foam cushions support your spine and make sitting a more comfortable experience.
Adjust Your Seat
The position of your seat back can be a contributing factor in back pain. A research study published in the Journal of Pharmacy & Bioallied Sciences in 2022 examined the link between driving posture and low back pain. Researchers explained that increased pressure on the lower back can affect the symmetry of the bones in your pelvis and cause chronic low back pain.
They noted that the pressure on the discs in the spine is the lowest when reclining the seat by 25 to 30 degrees. Placing your seat too far back may also increase pressure on the spine. Make sure your feet can easily touch the floor when seated with your back firmly against the back of the seat.
Support Your Back
Automobile seats have been traditionally designed to fit the body of the average male. In fact, crash test dummies are 5'9" for this reason, according to Consumer Reports. If your car seats have built-in lumbar support, the support area may not fit your back correctly if you're shorter or taller than 5'9".
Luckily, a lumbar cushion can help you avoid back pain during your road trip. Lumbar cushions support the natural curve of your lower back and reduce pressure on the spine.
Take Stretching Breaks
Aches and pains can still happen even if you embrace ergonomics during your drive. Stretching offers a simple way to soothe sore, tight muscles and prevent aches and pain that linger for days after your trip ends. Stretch your back, legs, hips, and shoulders before you start your trip, during rest stops, and when you reach your destination. Looking for a simple stretch that can be performed anywhere? Arch your back, then bend forward, letting your arms dangle.
Frequent breaks ease pressure on your spine, reduce muscle tension, and improve circulation. SPINE-Health recommends taking a 15-minute break for every two hours of driving, but notes that people with back pain may need more frequent breaks.
Don't Look Down
Cell phones offer the ultimate entertainment option if you're a passenger in a car. Unfortunately, looking down at your phone can strain the muscles, tissues, and vertebrae in your spine, causing neck, shoulder, and upper back pain. Eventually, you may even develop a painful condition called tech, or text, neck. Hold your phone at eye level, or use a phone mount to protect your neck and back.
Visit the Chiropractor
Scheduling a visit with your chiropractor before and after long drives can help you reduce your risk for back pain. Subluxations, or misaligned vertebrae, increase tension on muscles and soft tissues, increasing your risk for pain when sitting for long periods. Chiropractic adjustments correct subluxations and reduce soft tissue tension, making it less likely you'll experience back pain. After your trip, adjustments and other treatments keep your spine, muscles and soft tissues flexible and pain-free.
Make chiropractic care part of your road trip preparations. Contact our office to schedule your visit with the chiropractor before or after your trip.
Sources:
Journal of Pharmacy & Bioallied Sciences: Prevalence of Lower Back Pain and its Relationship with Driving Postures among Drivers in Taif, Saudi Arabia, 7/13/2022
https://pmc.ncbi.nlm.nih.gov/articles/PMC9469425/
SPINEhealth: 7 Tips to Alleviate Back Pain on Your Road Trips, 9/12/2019
https://www.spine-health.com/blog/7-tips-alleviate-back-pain-your-road-trips
The Ohio State University: Back Pain While Driving: Causes and Treatment, 9/23/2021
Harvard Health Publishing: Don’t Take Back Pain Sitting Down, 6/18/2023
https://www.health.harvard.edu/pain/dont-take-back-pain-sitting-down
WebMD: What Is Lower Crossed Syndrome?, 3/5/2025
https://www.webmd.com/back-pain/what-is-lower-crossed-syndrome
Consumer Reports: The Crash Test Bias: How Male Focused Testing Puts Female Drivers at Risk, 10/23/2019
