Long drives are either for the need of the time or many times a passion. Indeed, long drives can be a great way to explore new places or simply enjoy the open road, but they can also lead to persistent back pain if you’re not cautious. Sitting for extended periods can strain your back and lead to discomfort.
Worry not! With some simple strategies, you can prevent back pain and stay comfortable during long trips. Here are some quick tips to keep your back happy so that you can have a strong back and enjoy a long drive.
1. Adjust your seat properly
One of the most important things you can do to prevent back pain is to make sure your seat is set up correctly. Start by adjusting the seat so that your knees are at the same level or slightly lower than your hips. This position protects your lower back by maintaining a natural curve.
Next, make sure your backrest is at a comfortable angle. It should support your lower back, helping to maintain the natural curve of your spine. If your car has lumbar support, adjust it to fit the curve of your lower back. If your car doesn’t have built-in lumbar support or if you need extra support, consider using a lumbar pillow.
2. Take intervals
Sitting for long periods can put a lot of stress on your back, so it’s important to take regular breaks. Plan to stop every 1 to 2 hours to stretch your legs and move around. During these breaks, take a short walk or do some simple stretches to relieve tension in your back, neck, shoulder and legs.
3. Stretch your body
Before you start your journey, take a few minutes to do some gentle stretches. Stretching helps loosen up your muscles and can reduce the risk of back pain. Every part of your body is interlinked; therefore, your legs, shoulders, along with your upper and lower back, should be relaxed. If you often get back pain, then focus on stretches that target your lower back, hamstrings, and hip flexors. Stretching your arms, rotating shoulders, leg stretches, neck rotations, and similar stretching would help relax your muscles and joints. If you frequently drive, then regular exercise of 30 to 45 minutes can benefit you largely.
A strong core can support your back and help prevent pain. Incorporate core-strengthening exercises into your routine, such as planks, bridges, and abdominal crunches. Strong core muscles can help you maintain good posture and reduce the strain on your back while driving.
4. Use cruise control
If your car has cruise control, use it on long stretches of highway. This allows you to take your foot off the pedal and avoid staying in the same position for too long. It can also help reduce muscle fatigue and discomfort at your lower back.
5. Maintain good posture
Good posture is key to preventing back pain. While driving, try to sit up straight with your shoulders back and your feet flat on the floor. Avoid slouching or leaning forward, as this can hurt your back. May use a seat cushion or ergonomic support.
6. Use a seat cushion
A seat cushion can make a big difference in your comfort level during long drives. Look for cushions that provide extra padding and support, especially if you have a hard or unsupported car seat. Some cushions are specifically designed to relieve back pain and improve posture.
7. Stay light and hydrated
Eating a large meal before driving can lead to discomfort, which might exacerbate back pain. Instead, opt for lighter meals that won’t make you feel overly full. Eating smaller, more frequent meals can help you stay comfortable throughout your journey.
Staying hydrated is important for overall health, including your back. Dehydrated muscles can become stiff and more prone to injury.
8. Pay attention to your driving position
How you hold the steering wheel and use the pedals can affect your back. Keep your hands at the 9 and 3 o’clock positions on the steering wheel to avoid straining your shoulders and back. When using the pedals, try to avoid excessive reaching or straining; your feet should be comfortably positioned.
9. Your clothing has a role to play
Clothing plays an important role when you are on the wheels. If you are in a driver's seat or passenger for a long drive, the best practice is to wear comfortable material that is flexible and breathable. Muscle tension and body temperature may influence your long drive experience. Make comfort your fashion statement.
10. Carry first aid
First aid is a choice for smart travelers. Along with essential medicines, the treatment kit must add an effective pain gel like Zenopain. People often hesitate to apply a pain gel because of its strong smell, fear of getting stains on clothes, and, of course, the stickiness. But the beauty of Zeno pain gel is that it's not just effective; it has a mild fragrance of menthol, no stickiness at all, and 100% leaves no stain on your dress. Must carry on your next trip. Safer than sprays.
11. Use heating pads or cold packs
If you start to feel back pain during your drive, a heating pad or cold pack can provide relief. Heating pads help relax tight muscles, while cold packs can reduce inflammation. Use these as needed during your breaks to alleviate discomfort.
If you experience persistent or severe back pain despite taking precautions, it might be a good idea to consult a healthcare professional. A physical therapist or chiropractor can offer personalized advice and treatments to help address and prevent back pain.
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