Q: My low back and neck are always sore after long car rides. How can I avoid back pain while driving distances?

A: There are many preventive measures you can take to avoid all types of back pain while driving distances:

Start with your own body. If you know you will be traveling a distance prior to your drive begin your day with stretching. I suggest Yoga as the primary way to prepare your mind, body, muscles and joints. Most importantly you should stretch your lower back, (gluteal) buttocks, and hamstring muscles because they will take on the extensive weight-bearing burden of driving.

Prepare for you trip ahead of time. Have proper directions and necessary information to avoid the stress of getting lost or confused. Bring healthy snacks such as nuts and dried fruit along with plenty of water.

Make your phone calls prior to your trip and avoid phone conversation while driving. I have seen a large increase in neck pain with patients that use car phones, especially those that are not hands free. Tilting your head to one side while talking and trying to look forward at the same time induces stress on neck muscles.

Posturally make sure your care seat is comfortable and supports the lordotic (forward) curve of your low back. Your knees should be slightly higher than your waist. You elbow should from a 90 degree angle between your forearm and upper arm. Sitting too close or too far away from your steering wheel can stress your wrists.

Take breaks on long trips. Pull into rest stops or to the side of the road every 2 hours if necessary, to stretch and walk for a while.

Your vehicle’s seat should be supportive of your buttocks and low back. It should not sag to one side or be too soft that you sink down in it. The seat should be safe and functional so you can keep it upright and forward. Leaning back while driving is the worst position while driving. All the weight bearing of sitting falls onto the lowest portion of your lumbar spine.

Be smart, be prepared, take breaks and if your neck and back pain persist, see your local chiropractor.

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but you are responsible for your future." Anonymous