Drive Over long distances can be a tiring experience and if proper measures are not taken, it can cause back pains and other physical discomforts. This is especially important during vacations or getaways, when we spend more hours in the car. Although we tend to worry about checking the condition of the vehicle, we often forget to take care of our own body. This article will give you the keys to driving without discomfort, guaranteeing your physical well-being and, in addition, increasing your safety behind the wheel.
Effective tips to prevent back pain while driving
La stance and other practices related to vehicle ergonomics play a crucial role in preventing back pains during long journeys. Below we explain in detail the essential steps you should take to reduce discomfort and maximize your comfort while driving.
1. Adjust the seat correctly
A poorly adjusted seat can be the main reason for back pains while driving. Follow these recommendations to configure it optimally:
- Steering wheel distance: Make sure your legs are slightly bent when you press the pedal fully. A position that is too far or too close can cause unnecessary tension in the lower back.
- Seat height: Your vision should cover the entire hood of the car while maintaining a comfortable and relaxed posture.
- Backrest tilt: Ideally, it should form an angle of between 100 and 110 degrees with the base of the seat. This helps to keep the natural curvature of the spine.
- Headrest position: Adjust the center of the headrest to the height of your ears to protect your neck in case of sudden movements.
- Steering wheel height: Your position should allow your hands to rest on the steering wheel, with your elbows forming a 90 degree angle.
2. Optimizes the interior environment of the car
El comfort inside the vehicle is almost as important as the posture. Pay attention to the following aspects:
- Temperature: Keep the passenger compartment at a moderate temperature of 20-22 degrees to avoid muscle tension derived from extreme heat or cold.
- Aromas: Avoid air fresheners with intense fragrances that can cause headache or distractions.
- Car systems: Check that the suspension and tires are in good condition. A proper suspension will minimize impacts and will reduce vibrations, protecting your spine.
3. Take frequent breaks
Stopping every two hours during a long trip is not only essential for blood circulation, but also to prevent muscle stiffness. Some exercises you can do during these breaks include:
- Vertical stretches: Raise your arms up, trying to lengthen your spine.
- Shoulder movements: Perform forward and backward rotations to loosen the tension.
- Neck exercises: Tilt your head sideways and forward to release accumulated stiffness.
4. Add lumbar support if necessary
The lack of a good lumbar support can be a big culprit of back pain while driving. If your seat doesn't have one built in, consider getting a lumbar cushion. This accessory helps to maintain the natural curvature of your spine and can be key to avoiding discomfort on long trips.
5. Avoid harmful habits
- Do not drive with objects in your back pockets: This can affect the alignment of your spine.
- Position the mirrors correctly: Adjust your mirrors before you start driving to avoid straining your neck when checking them.
- Avoid staying still for long periods of time: In addition to the usual breaks, subtly change your position from time to time.
6. Do post-ride exercises
Once the journey is over, it is important to do exercises to release the accumulated tension:
- Circular hip movements: They help to relax the lumbar muscles.
- Side Stretches: Lean your torso to the sides to relieve the oblique tension.
- Push-ups squats: Perform controlled movements by bending your knees, keeping your back straight.
7. Use technology to your advantage
Today, many vehicles offer systems to increase the driver comfort:
- Cruise control systems: They reduce the need to keep your foot on the accelerator, allowing greater muscle relaxation.
- Heated seats: Heat relieves the muscle tension and prevents contractures.
- Electrical settings: They make it easier to adapt the seat and steering wheel to your physique.
Adopting good posture, taking regular breaks, and taking advantage of the conveniences offered by automotive technology are effective ways to prevent back pains behind the wheel. Invest time in your physical well-being not only makes the trip more enjoyable, but also improves your to maximise security and your enjoyment. and response on the road. Drive consciously and take care of your health!
