- Take regular breaks, ideally every 20 minutes, where practical
Sitting in a car is no different to sitting in an office. Everyone feels stiff if you do a long drive. However, if you sustained musculoskeletal disorders, especially neck and back pain, you would suffer more stiffness and pain after a long drive. Therefore, it is very important to take breaks and go for a stretch every 20mins if possible.
- Adjusting optimal driving posture
First, you need to drive a car that is suitable for your body size. If you are 6 foot tall, a mini city car is probably not suitable for you. To find the most optimal position, you should start with the seat in the wrong position and adjust it from there. Push the seat to the furthest back and lowest as possible. Recline the backrest to 30deg and move the steering wheel to the highest and inner- most position.
- Seat height
Adjust the seat height to the point where the hip is at least level to your knee. Ensure that you can see the road and dashboard clearly. You may add a cushion or wedge to the seat if you are still too low. Cushion can reduce vibration from the road and provide more comfort if you have chronic pain. Ensure back of the knee is not touching the car seat as it may affect circulation. Always leave at least two fingers gap between back of the knee and the seat.
- Seat position
Adjust the seat forward so you can reach the foot pedals without stretching your knee or moving your back away from the seat. Ensure there is at least 20-30 deg of knee bending to avoid knee pain.
- Backrest inclination
Raise the backrest to an angle of 100-110deg. This angle reduces the pressure on the disc in the lower back and reduce risk of lower back pain. Your upper back and both shoulders should be able to rest comfortably on the backrest.
- Lumbar support
Your car may or may not features a lumbar support. However, having a lumbar support can support the curvature on our lower back. The ideal size of lumbar support should just fill the gap between the seat and your back. If you can slide your hand under your back, you are most likely need a lumbar support.
- Head position
Your head should not be resting on a headrest when driving, this allows you to turn your head freely for road safety. The height of the headrest should be in the middle of your head. A two fingers gap should be left between your head and the headrest.
- Steering wheel and arm position
The top of the steering wheel should be level to your shoulder. When driving, your arm should be bend around 120 deg with hands hold at 3 o’clock and 9 o’clock of the steering wheel.