Back pain, neck tension, shoulder pain: the everyday jostling, avoiding obstacles, and overexertion of attention during daily car trips can seriously harm your body. This article describes the basic tips on how to sit properly while driving and why it is so important.
The vehicles we drive are part of the problem. Some car seats do not properly adjust to the curve of the lower back, creating additional stress on the spine. And compact cars may lack leg and headroom, forcing some drivers to contort their bodies into unhealthy positions just to drive the car.
But it’s not always the car’s fault. Sometimes the problem is simply how we sit. Incorrect posture while driving can lead to an increased risk of discomfort in the neck, back, shoulders, arms, wrists, fingers, legs, and feet. Over time, improper posture can lead to chronic pain and injury.
Also, drivers who sit in the wrong position are at increased risk of serious injury in the event of an accident.
Fortunately, you can solve many posture-related problems by properly adjusting the driver’s seat and mirrors.
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Support your back Move your tailbone as close to the seat back as possible. Aim for the distance between the back of your knees and the front of the seat to be two to three fingers. If your vehicle does not allow you to take the correct position, a lumbar or back cushion may help.
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Raise your hips If you can, adjust the seat so that your hips are supported along their entire length, and your knees are slightly lower than your hips. This will improve blood circulation in the back without straining the hips.
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Don’t sit too close You should be able to comfortably reach the pedals and press them fully with your entire leg. This also contributes to traffic safety – research has shown that drivers whose chests were closer to the steering wheel were significantly more likely to receive serious head, neck and chest injuries during frontal and rear collisions.
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Adjust the desired height Make sure your seat supports your eye level at least 10-15 cm above the steering wheel, leaving enough space between your head and the roof.
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Lean back (a little) The angle of inclination of your seat back should be slightly more than perpendicular 90 degrees. At an angle of 100 to 110 degrees, the seat puts the least pressure on the back. Tilting back too much forces you to push your head and neck forward, which can cause pain in the neck and shoulders and tingling in the fingers.
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Set the headrest Set the top of the headrest between the top of your ears and the top of your head. It should touch the back of your head when you are sitting comfortably. The headrest is also important to reduce whiplash injuries in the event of a rear impact. It is so important that standards have even been developed for it.
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Use lumbar support If your car has adjustable lumbar support, adjust it so that you feel even pressure from your hips to your shoulders. If your car does not have automatic support, a lumbar cushion or even a rolled-up towel can also help.
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Adjust mirrors Prevent neck strain and make sure your rearview and side mirrors are properly adjusted. You should be able to see the traffic behind without straining your neck.
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Take breaks Even if you are sitting perfectly in the driver’s seat, fatigue will inevitably set in, especially if you are driving for a long time. Listen to your body, choose how to sit properly while driving and take regular breaks. Park safely in a designated stopping place to get out of the car and stretch.