- We explain how to adjust your driver’s seat to get the optimal healthy position
Motorists are being warned that failing to find an ideal driving position and poor posture at the wheel as a result can trigger a variety of health issues further down the road.
A physiotherapist says it can not only lead to persistent headaches, hunched shoulders and muscular tightness but also cause long-lasting problems in later life.
Sammy Margo of Smartphysio Hampstead reveals five conditions are linked to poor posture and the exercises you can do to combat this, while AutoTrader has outlined how you can adjust your driver’s seat position to evade these issues.
Poor driving posture can cause five health issues that could impact you later in life. We explain how to identify them and how a physiotherapist recommends to manage these problems
Sammy explains that driving can hugely impact posture, especially for those who spend prolonged hours in the car when commuting or driving for a living.
The seated driving position can lead to stiffness, muscle imbalances, reduced flexibility, and great stress on the lower back.
To help combat this and make sure every drive is safe and comfortable, Sammy has broken down the five major health issues brought on by poor posture:
1. Neck and shoulder tension and discomfort
Sammy says: This can lead to chronic discomfort, muscular tightness and eventually stiffness and reduced range of movement.
2. Bad back pain
Sitting with an unsupported lower back can lead to muscle imbalances as well as compression of the lumbar discs, muscle fatigue, and over time, the development of chronic lower back pain.
The lack of movement while driving can worsen this issue by reducing the natural lubrication and flexibility of spinal joints.
3. Rounded shoulders and ‘hump neck’
Rounded shoulders for prolonged periods may lead to structural changes over time.
This may lead to reduced thoracic mobility, decreased lung capacity, and increased strain on the cervical spine, making it more difficult to correct as these postural deviations become habitual.
4. Headaches and/or migraines
Forward head posture (which is common among drivers) can place strain on the muscles and nerves in the neck, leading to headaches.
Tension in the upper back and shoulders can also contribute to tension-type headaches.
5. Sciatica
Sciatica occurs when the sciatic nerve, which runs from the lower back down each leg, becomes compressed or irritated.
Poor driving posture can contribute to this by placing pressure on the lumbar spine or the piriformis muscle, which can irritate the sciatic nerve,
How to adjust the driver’s seat to avoid poor posture
With modern cars fitted with seats with an multiple adjustment options, there is really no excuse for drivers being unable to find an optimum position.
To help you find yours, these are the recommendations from AutoTrader to find your ideal setup:
Seat positioning: Adjust the seat so that your feet can comfortably reach the pedals with a slight bend in your knees. Your knees should be lower or level with your hips and your arms should be slightly bent at the elbows when holding the steering wheel.
Seat height: Your hips should be slightly higher than your knees to reduce pressure on the lower back. As a rough guide, ensure there’s at least a fist-width space between your head and the car roof.
Seat angle: To reduce pressure on your lower back, tilt the seat back slightly so it’s positioned around 100 to 110 degrees. Avoid reclining too far as this can create a natural slouching shape which will add strain to your neck and shoulders.
Lumbar support: Lots of models now offer adjustable lumbar support, which you can adapt to the natural curve of your lower back. But if you don’t have this, you can purchase a lumbar cushion, or a rolled-up towel placed at the small of your back to help prevent slouching.
Sitting with an unsupported lower back can lead to muscle imbalances as well as compression of the lumbar discs, muscle fatigue, and over time, the development of chronic lower back pain
Daily stretches to combat early signs of posture-related health issues
If you notice that your posture is deteriorating or find you’re uncomfortable when driving, Sammy says you can easily combat these early signs with simple daily exercises:
Sammy Margo of Smartphysio Hampstead outlines eight stretches and exercises you can perform to reduce health issues caused by poor driving posture
Chin tucks: Slowly draw your chin towards your chest, as if you’re trying to create a double chin. Hold this position for up to 10 seconds, relax, and repeat a few times.
Upper trapezius stretch: Sit or stand with your back straight and gently tilt your head one side as if pushing your ear to your shoulder. Repeat on the other side.
Shoulder blade squeeze: With your back straight, squeeze your shoulder blades together as if you’re trying to hold a pencil between them and hold this position for five seconds before releasing.
Seated hamstring stretch: Sit on the edge of a chair with one leg extended straight out, heel on the floor. Keep your back straight and hinge forward at the hips to stretch the hamstring. Hold for 20 to 30 seconds on each leg.
Hip flexor stretch: Start in a lunge position with one foot forward and the other knee on the ground. Push your hips forward slightly while keeping your back straight to stretch the front of your hip. Hold for 20 to 30 seconds on each side.
Piriformis stretch: Lie on your back with your knees bent. Cross one ankle over the opposite knee, then gently pull the uncrossed leg towards your chest, feeling a stretch in the glutes. Hold for 20 to 30 seconds on each side.
Bird-Dog: This is a great exercise to strengthen your core. Start on all fours and extend one arm forward and the opposite leg backwards while engaging your core. Hold this for up to 10 seconds before changing sides.
Pelvic tilts: Lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis upward. Hold for five to 10 seconds, then release.