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On the JJ Barnes Blog, as I have struggled with back pain all my life, and had to give up many activities thanks to the damage, I decided to check out how to avoid back pain when driving.
For as long as I can remember, back pain has been a shadow hanging over me. It’s forced me to give up sports and dance classes, seen me having hours and hours of physiotherapy, and I’ve even been hospitalised with the pain. Quite frankly, it’s a bloody nuisance. However, as long as I’m careful, I’ve become quite adept at avoiding the twinges after years of learning how to get by.
However, recently I’ve found that driving has started leaving me sore. While it’s not yet dangerous, I definitely don’t want to have to give up my car, and really, who hasn’t at some point emerged from a long drive feeling like a pretzel gone wrong?
Join me as I delve into the world of back-friendly driving, exploring tips, tricks, and expert advice so that maybe, just maybe, we can reclaim the freedom of the open road (or at least, the supermarket carpark) – pain-free!
To help me out, Dr. Tony Nalda, who leads the Scoliosis Reduction Center, has sent over his expert strategies to help make your next road trip a journey free from the burden of back pain.
Ergonomics And Posture
The foundation of a pain-free drive lies in proper posture. Imagine a straight line running from your earlobe through your shoulder and hip. This is your ideal alignment. Adjust your seat so your knees are slightly bent and your thighs are well-supported.
The way you grip the steering wheel can significantly impact your back. Hold the wheel at the 3 and 9 o’clock positions, keeping your elbows slightly bent. This distributes pressure evenly across your shoulders and prevents neck strain.
Ensuring your driving environment is set up for optimal spinal support is key. Our lower backs crave support, and this is where an ergonomic back pillow becomes your knight in shining armor. Look for a pillow that fills the curve of your lumbar spine, promoting proper posture and reducing strain. Choose a firm yet comfortable material that won’t flatten over time. You should also adjust your seat and steering wheel to give you better driving posture.
Invest in an ergonomic seat cushion specifically designed for lumbar support. An ideal seat cushion supports the natural curve of your spine, reducing pressure on the lower back and promoting a more comfortable posture.
-Dr Nalda
Breaks Are More Than Pit Stops
Sitting for long stretches tightens your muscles and compresses your discs. Breaking up the journey with short bursts of movement works wonders. A quick walk around the petrol station, some stretches by the car, or even a few jumping jacks can make a world of difference. These breaks are crucial for preventing stiffness and improving blood circulation, and frequent breaks not only alleviate physical strain but also refresh your mind for a safer drive.
Aim for a pit stop every 2-3 hours, or even more frequently if you’re prone to back pain. Listen to your body – if you start to feel achy or stiff, that’s your cue to pull over.
Plan your breaks wisely. Get out, stretch, and walk around. You can also engage in simple exercises like knee-to-chest stretches or seated twists to keep your back flexible.
-Dr Nalda
Stretching On-The-Go
Simple stretches can be done right in your car. Neck rolls, shoulder stretches, and seated forward bends can release tension and improve circulation, providing relief even when you’re on the move. These stretches enhance flexibility and prevent stiffness during extended drives, but make sure they don’t affect your concentration on the road. Include deep breathing exercises to promote relaxation and reduce stress, contributing to an overall pain-free experience.
Gently turn your head to one side, bringing your ear towards your shoulder. Hold for 10 seconds, then repeat on the other side. Avoid any jerky movements.
Slowly lower your chin to your chest, feeling the stretch in your neck and upper back. Hold for 10 seconds, then slowly return to a neutral position.
With relaxed shoulders, roll them forward in a circular motion for 10 repetitions. Then, reverse the direction and roll them backward for another 10 repetitions.
By incorporating these expert tips into your journey, you can steer clear of back pain and arrive at your destination feeling rejuvenated. Driving should be an enjoyable experience, not a painful one.
-Dr Nalda
About The Scoliosis Reduction Center
The Scoliosis Reduction Center is focused on treating your scoliosis in the most patient-centred and effective manner possible. The key differentiation between Dr. Nalda and other types of scoliosis treatment is that he takes a conservative intensive approach, which differs from traditional treatment approaches. No other brand has specific guidelines outside of that currently.
Dr. Tony Nalda leads the Scoliosis Reduction Center.
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