Ergonomics of Driving
It’s the first thing we do when we get in a new car—reposition the seat, adjust the mirrors, and change the steering wheel height. The goal: getting comfortable in the driver’s seat. But are you making the right adjustments to minimize the impact driving has on your body?
The hours that drivers spend sitting in traffic add up quickly, whether short trips to and from the grocery store, a long commute to work, or a cross-country trek for vacation. You might feel it more on the long trek, but even the repeated short trips wear on your body. It is important to not only get comfortable in the short term, but also to find the most ergonomic position for your body to minimize the impact of sitting and driving.
Seat height and position
The seat should be positioned so your hips are on the same level or higher than your knees. You should be able to see the road and your instruments clearly, and you should not have to strain down to see around the visor or top of your windshield. Your seat should be close enough to the pedals that you can push them without moving away from the back of the seat, with a small bend in your knees. The bottom of the seat should be as close to flat as possible, with a 10- to 20-degree angle in the back of your seat.
Lumbar support and headrest
The backrest of the seat should follow the curve of your spine in order to support your back. If your vehicle’s seat does not offer adjustable lumbar support, add a lumbar cushion. The headrest should sit at the middle of your head, but not push your neck forward at all. This throws your posture out of alignment, which will create pain over time.
Steering wheel position
We’ve all heard the mantra “10 and 2” for where our hands should be placed on the steering wheel. But the best place for your hands is closer to 9 o’clock and 3 o’clock, both for body comfort and for safety in case the airbags deploy. The steering wheel should be 10 to 12 inches from your body, so your arms are neither straining for the wheel nor crunched next to your body.
Mirror position
Adjust the mirrors so you have a clear view of the cars around you without straining or adjusting your position. As you drive, this can serve as a check of your posture. If you find yourself straining to see out of your mirrors, see if you have begun slouching and correct your posture.
Driving routine
In addition to properly adjusting your driving position, consider how the actions you take while driving affect your muscles. Keep anything you will need during your trip close to you if at all possible. Twisting or stretching to reach something in the back seat can cause muscle strain, is hard on your joints, and isn’t safe from a distraction standpoint either. Done repetitively, it can also cause overuse injuries. If reaching something in the back is absolutely necessary, pull over to retrieve the item rather than straining.
On long trips, add ample time for stretch breaks to release the tension that builds in your muscles while sitting still. Stretch your legs, your shoulders, and your neck thoroughly during each break. Stretching after your daily commute is a great idea, too! If you drive a lot, consider massage therapy as a part of your self-care routine. Massages relax the muscles, loosen tension, and relieve aches and pains that accumulate with driving.
Spending a little time properly adjusting your seat and your driving routine reaps many benefits for your body. After getting your seat as close to ergonomically correct as possible, consider other ways you can relieve the stress of driving by altering your routine and adding in massage therapy. These simple steps will keep you on the road and pain-free.
