In the “The Healthy Driver” series: adjustments for the health of your back

We have been working with companies, Fleet Managers and drivers for over twenty years. We know that the cars we deliver are often more than just a means of transport: they are an essential part of our customers’ work and lives. To ensure that drivers feel at their best in their ‘second living room’ we offer some useful tips in our ‘The Healthy Driver’ series. In part one we already gave some recommendations on rest periods, hydration and general health. In this second part, we focus on one of the biggest problems for people with a sedentary profession: the health of your back.

 

Adaptation #1: Find the perfect match

Not every car is just right for every driver. If you are above average large or small, a small car or an SUV, for example, is not the best choice. Choose a car that is adapted to the construction of your body, especially the driver's seat. Because the long-term effects of sitting are increasingly being examined, the automotive industry - in addition to safety - also attaches increasing importance to the ergonomics of car seats.

But how do you find a car seat that suits you? First, test it out! Are you comfortable? That's a good start. But be sure to look at the adjustment possibilities of the driver’s seat. The more options you have, the better you can shape the chair to your body. A good chair must have at least the following characteristics:

• A solid structure. If it’s too soft, a chair does not provide sufficient support.
• A back-friendly shape of the backrest to support the entire back.
• Height and tilt adjustment and variable seat depth.
• Ideally a four-way lumbar adjustment to adjust the seat to your lower back.
• Adjustable side bolsters, if required.

 

Adaptation #2: a good start is half the work

Once you've found the right car (and chair), it's important to adjust it to your body - and not the other way around. Once adjusted, many new car models even remember your preferred position electronically. This is especially useful if you share your car with other drivers.

How to adjust your car seat correctly to your body:

    1. First adjust the backrest:

Raise the backrest upright and lean against it completely. Ideally your back and shoulders should rest against the seat completely. This means some space should remain between the knee cavities and the edge of the chair. Slide the backrest forward if this is not the case.

    2. Then adjust the seat horizontally:

Put your feet on the pedals. When leaning against the backrest with the full length of the back, your legs should be slightly curved – even when the pedals are pressed down completely. The same applies to the elbows when both hands are on the wheel: slightly arched elbows are ideal. Adjust the seat forwards or backwards if this is not the case.

   3. Now adjust the seat vertically:

If you are too low, not only is your view of the traffic obstructed, but you are also likely to be straining your neck. For reference, your eyes should be at the same height as the vertical centre of the windscreen.

    4. Finally, adjust the headrest:

The main purpose of the headrest is to protect your head and spine in the event of a collision. Make sure that the headrest is not in your neck, but on the back of your head.

 

Adaptation #3: Relax!

As you’ve read in Part One of our series: regular breaks while driving are essential, not only to get your concentration back, but also to relieve your muscles. The rigid position behind the wheel combined with the effort to stay focused demands quite a lot from your body. Stopping every hour for some stretching is recommended.

Here are some simple exercises you can try. Just remember to do these exercises when you are parked in a safe spot and when you have no physical problems. Be very careful and stop immediately if you feel any pain.

• Shoulders:

Slowly roll your shoulders forward: first together, then separately in one direction and then the other. Lift towards your ears and hold for a few seconds. Then lower them again.

• Neck:

Tilt your head to one shoulder. Keep your arm stretched to the ground and bend your hand for a deeper stretch. Hold for a few seconds then switch sides.

• Lower back:

Sit in a straight position with both feet flat and firmly pressed into the ground. Tighten the muscles of your buttocks and abdomen. After a few seconds, relax again and repeat.

• Upper back and chest:

Stand against a door frame or against vehicle. Stretch your arm and lean against the surface of the door or car. Then turn your body away from the surface and hold for a few seconds. Switch sides and repeat several times.

• Wrists:

Stretch one of both arms forward with the palm facing up. With the other hand, gently push your fingers towards you until you feel a stretch. Hold for a few seconds then switch sides.

• Legs:

Stimulate the blood circulation in your legs by moving your weight from the ball from your feet to your heels and back again.

 

These tips will prepare you and your back for longer journeys. Keep an eye on this blog series for more driver health tips. Goodbye and have a safe journey!