Behind the Wheel: Posture Check!

Canadian Chiropractic Association

In the previous article, we discussed the stresses that driving can place on the musculoskeletal system. In fact, studies have been conducted, particularly with bus and truck drivers, that show a higher risk of developing MSK conditions associated with these occupations. Vehicle vibrations, bumpy roads and sitting in a constrained position with improper lumbar support may contribute to neck, shoulder and back pain.

 

If your work depends on driving for long periods of time, or even a lengthy commute to work, there are a few things you can do to help minimize your risk of developing an MSK condition and associated pain. A key factor is how you sit while driving. By keeping your spine relaxed and neutral while avoiding excessive twisting and reaching, you can avoid awkward postures that may lead to injury. Our tips below will help you adjust your driving posture to minimize risks!

 

 

1. Loosen Your Grip

You’ve probably been told that it’s safest to keep two hands on the wheel. This is true for road safety, but it’s also helpful for your MSK health to keep your torso from twisting. Make sure to keep your hands relaxed on the wheel. If you’re a white-knuckle driver, this tight grip decreases circulation and increases muscle tension. Change your hand position frequently.

 

2. Relax

Do your shoulders ache when you are behind the wheel? If you experience shoulder pain, neck strain, leg cramps or an ache in your side, make sure you aren’t tense and leaning forward towards the steering wheel

 

3. Don’t Slouch

Leaning way back in the driver’s seat with an arm out the window might look comfortable, but it can actually cause lumbar pain and side aches. The driver’s seat should lean back just a little (100-110 degrees) to reduce pressure on your back.

 

4. Adjust Your Seat

Most new cars are equipped with adjustable seats. Your knees should be slightly lower than your hips. Sit comfortably with your back relaxed and supported. Reclining your seat slightly opens your hip angle. It has been suggested that this position can also help decrease the pressure placed on your discs.

 

5. Adjust the Steering Wheel

Most steering wheels have a tilt feature that allows you to move the wheel up and down. Tilt the wheel so that you can reach it easily with your elbows bent at your sides. The steering wheel should also sit at about 25-30 cm from your breastbone.

 

No matter what type of activity you’re engaging in, it’s important to be aware of your posture. Check out these other posture resources to learn more! Your chiropractor can also provide you with some ergonomic tips.

 

Have you tried Straighten Up Canada, the free posture app from Canada’s chiropractors? It’s simple, easy and free – your back will thank you.

Five Back Saving Tips for Drivers

Canadian Chiropractic Association

Musculoskeletal (MSK) conditions are prevalent among habitual drivers. Whether you work in your vehicle or commute to work through rush-hour traffic, you may have experienced some level of back or neck pain. In fact, studies have shown a high incidence of work-related musculoskeletal injuries among people who drive for a living, and, according to the USDA, your chances of developing an MSK condition increase if you spend more than 20 hours per week behind the wheel.

 

Information about the health hazards of sedentary work continues to emerge, and spending long periods seated in the same position while driving can be as detrimental as sitting in front of a computer. In addition to the prolonged sitting, driving can add extra hazards like the swaying motion from turning corners, the vibrations of the car and rolling over speed bumps. It shouldn’t be surprising to hear that driving can be a risk to your musculoskeletal health.

 

However, taking every opportunity to choose alternate ways of transportation, such as cycling, walking or even jogging, could help enhance your MSK health. However, if you must drive for prolonged periods, here are some tips to help safeguard your MSK health:

 

1. Head position

Aside from the importance of keeping your eyes on the road, the position of your head and eyes is also important. Try to maintain a neutral spine, shoulders relaxed and chin tucked in slightly. Your attention should be on the task at hand, avoiding excessive twisting and bending. Interestingly, heavy coats with hoods, for example, can add pressure on the back of the head and shift the position of the head slightly forward exerting additional strain on the neck.

 

2. Take breaks

Long trips can be daunting. Your instinct might be to push through to get to your destination faster. But, you may be putting yourself in danger due to fatigue. Your body will welcome occasional breaks. Go for a short walk, play Frisbee with your kids or do a few of the gentle stretches included in our free app, Straighten Up Canada. It’s free and you can take your stretch routine wherever you go!

 

3. Lumbar support

Many vehicles are equipped with adjustable lumbar support. This can help to provide additional support to the natural curvature of your lumbar spine. If your vehicle does not have adequate lumbar support, consider using a small pillow or rolled-up towel.

 

4. Don’t sit on your wallet

Do you keep your wallet in your back pocket? Change in your hip pocket? This can throw off your alignment, shift weight and cause a tilt in your pelvis. If you sit this way long enough, it can result in pain and discomfort. Empty your pockets before getting into the car. Your spine will thank you.

 

5. Avoid the twist

Make sure the things you might need while in transit, such as sunglasses or tissues, are placed within arm’s reach. Twisting and bending to reach for things in the passenger seat or even the back seat can be dangerous for your health. Not only are you distracted, but twisting and over-reaching can create some pressure on your spine and strain back muscles.

 

Remember, if you are uncomfortable at the beginning of your trip, it is likely to get worse. Take the time to make the appropriate adjustments. Your chiropractor is also a great resource for back-saving tips.

Holiday Health Tips: Ensure Your Holiday Isn’t A Pain In The Neck

Alberta College and Association of Chiropractors

Enjoying your holiday can easily become a painful experience. Here are some helpful tips from Alberta’s chiropractors to ensure your holiday season is full of joy and pain free: 

 

• If you have to drive more than two hours to visit friends and relatives, take a break - get out of your vehicle and stretch. This temporarily restores normal posture, which will help prevent a recurrence of neck or lower back pain or conditions. 
• When loading your vehicle for the trip, organize your luggage and packages into smaller loads instead of one large suitcase, cardboard box or carrying case. 
• Wear your seatbelt and adjust vehicle headrests so that they are no more than two inches behind the centre of the back of the head. Many of the estimated 20 million car accident victims suffering whiplash injuries in North America could have prevented much of the injury had their vehicle seat headrests been adjusted properly.  
• It’s OK to be a couch potato, but don’t slouch on the sofa and don’t fall asleep on the recliner, as two or three vertebrae in the spine can assume a sharp angle. When you sit up, the normal movement is not restored. Chiropractors often see patients walking into their offices with their heads held sideways, because slouching irritates the nerves and blood vessels, causing muscle spasm.
• Avoid bending directly over the oven door to lift out the turkey. Crouch down, pull out the oven shelf and use your legs for better balance. This helps reduce the potential of unnecessary strain on the lower spine. 

 

If you experience back, muscle or joint pain, consult a chiropractor. Chiropractors are specialists in back and neck disorders and are specifically trained to diagnose and correct spinal dysfunction.

 

For more information on chiropractic, visit www.nhwc.ca