Proper Sitting Posture in the car
Driving involves a different set of considerations for sitting posture since your hands and legs are also active. For tips on sitting correctly at your desk or workstation, see our guide to office chair posture and back pain.
- Keep your knees higher than your hips – Adjust your seat to raise the front, preventing your knees from dropping down straight to the pedals. If the knees are lower, the whole weight of the leg pulls the lower back into flexion, and prolonged flexion is bad for your back. Sitting like that for a long time can cause lower back pain and piriformis pain.
- Shoulders back, stomach out – Like at a desk, keeping the shoulders back is primary for good posture. In a car, it is also important to keep your upper back from slumping since car seats are not as supportive as desk chairs. Use the built in lumbar support to keep your back curved, or use a special back support made for cars.
- Rest your head – They call it a headrest for a reason. Driving for a long time with your head held forward can cause upper back pain, neck pain and headaches. If you will be in the car a lot, adjust your seat and headrest so that you can lean your head back comfortably while driving. That is a safer position in a car accident, too, since the head would be pushed by the headrest in a rear end collision instead of slamming back into it.
How to Position Your Car Seat to Prevent Back Pain
Most drivers sit in a position that puts unnecessary stress on the lower back and neck. Three simple adjustments to your car seat can significantly reduce pain on long drives — and make your driving position safer in the event of a collision.
Step 1 — Raise the Front of Your Seat
When your knees are at the same level as your hips, the weight of your legs pulls forward on the lower back, increasing lumbar pressure on long drives. Raise the front of your seat so your knees sit slightly higher than your hips. Move the seat forward as needed to comfortably reach the pedals. This simple change allows the lower back to move forward naturally, rounding the lumbar spine into a more supported position and reducing pressure on the lumbar discs.
Step 2 — Adjust the Seatback Angle
With your knees properly elevated, bring the seatback forward until your shoulders rest comfortably against it while your hands reach the steering wheel. Most drivers lean their seats too far back, which pulls the shoulders forward off the seatback and forces the back muscles to work harder to hold the upper body upright. When your shoulders are correctly supported by the seatback, your upper spine is in a much more relaxed position.
Step 3 — Use the Headrest Correctly
Once your shoulders are back against the seat, your head should naturally contact the headrest. This is the correct driving position — not only for comfort on long drives, but for safety. When the head rests against the headrest at impact, it moves forward with the body rather than slamming back against the headrest, significantly reducing the risk of whiplash in a rear-end collision.
When Car Seat Problems Lead to Chronic Pain
Poor driving posture over months and years is a surprisingly common cause of chronic lower back pain and neck pain, particularly for commuters and anyone who drives regularly for work. If you’ve been experiencing back or neck pain that seems to worsen during or after driving, a chiropractic evaluation can identify whether your spine has been affected and what treatment would help.
Dr. Thomas French has treated many Norwalk and Fairfield County patients whose back and neck pain was directly related to driving posture and car seat positioning. If you’re experiencing pain related to driving, contact our Norwalk office at (203) 939-9700 or book an appointment online.