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.

Top 5 Tips For Selecting An Office Chair

Ontario Chiropractic Association (OCA)

When shopping for the best ergonomic office chair, getting a chair that fits your unique needs should be the top priority. Not every chair labeled “ergonomic” has all the adjustment features necessary to truly be ergonomic. Here are the top 5 things you need to consider to help you make a better selection.

 

 

1.  Seat pan comfort and shape

When you sit in the chair the seat pan should be at least one inch wider than your hips and thighs on either side. The seat pan should not be too long for your legs otherwise it will either catch you behind the knees or it will prevent you from leaning fully back against the lumbar support. Most ergonomic chairs have a seat pan with a waterfall front that prevents the seat from catching you behind the knees. The seat pan should also be contoured to allow even weight distribution and it should be comfortable to sit on.

 

2.  Think adjustable

Always ensure that your chair is pneumatically adjustable so that you can adjust seat pan height while you are sitting on the chair.

 

You should be able to adjust the height of the seat pan so that the front of your knees is level or slightly below level and your feet are firmly on the ground. In most cases there should be no need for you to use a footrest. The mechanism to adjust seat height should be easy to reach and operate when you are seated.

 

3.  Lumbar support is key

Many chairs have cushioned lumbar supports that can be adjusted up and down and forwards and backwards to best fit your shape. If the chair will be used by multiple users then this level of adjustment may be required. However if you are the primary user of the chair then a fixed lumbar support may be acceptable, if it feels comfortable.

 

4.  Don’t forget about the hips

A chair that doesn’t provide enough hip room can make you sit too far forwards on the seat pan, which doesn’t provide so that you will not have enough thigh support.
 

5.  Have a long-term strategy

Think about how the chair will feel after 60 or 120 minutes. Low-density foam seat pans can become permanently deformed after long term use which can affect cushioned support leading to discomfort, imbalance and hip and back fatigue.

 

And one bonus tip!

 

6.  Chair covers 101

There is a whole range of upholstery materials available, each of which has benefits and concerns. Vinyl and vinyl-like coverings are easy to clean and spill resistant, but they don’t breathe and if the chair begins to heat up under the thighs uncomfortable amounts of moisture can accumulate. Cloth upholstery is the most common covering, but this is less resistant to spills and more difficult to clean. A cloth covered seat pan can also become warm and moisture laden, and cloth covered foam seat pans can be a significant source of dust mite allergen. When selecting your chair covering think about cleaning and maintenance issues and plan appropriately.