Driver’s health series: Small adjustments with huge effect – back health while driving.

As a mobility provider we’ve been working with companies, fleet managers and drivers for more than 20 years now. We know that the cars we provide are more than just means of transport. They are a vital part of many people’s work and accompany them through their everyday life. To ensure that drivers feel their best in this "second living room", our Driver’s health series provides you with helpful tips and tricks. Part one already covered the basics with good advice on breaks, hydration and overall health. This time we’ll talk about one of the biggest issues for people with seated jobs: back health.

Insight #1: Find the right match

First of all, not every car is suited for every driver. For drivers who are especially tall or small for example a compact car or SUV might not be the ideal choice. Pick one that can be adapted to your body. This goes  especially for the driver’s seat. Car seats can influence the wellbeing during a long drive greatly. As the longterm effects of sitting are more and more researched, the automotive industry creates seats that are built beyond what safety and comfort require.

So how can you find a seat that’s good for you? First of all: try it if you can. The first test sitting can give you a lot of information. Feeling comfy? That’s a good start! But also check for possible adjustments. More is more here. The more options you have the better you can shape the interior to your body. A great seat should possess the following characteristics:

• A firm structure. Seats that are too soft don’t give enough support
• A spine-friendly shape of the backrest to support the whole back
• Height and tilt adjustment and variable seat depth
• Ideally, a four-way lumbar support to adjust the seat to the lordosis and lower back
• Adjustable side bolsters are also a nice-to-have

Should the seat not meet your standards, specific ergonomic seats can be retrofitted into many car models. Alternatively, there is a wide range of cushions, paddings and even massage covers to promote back health. While these can be an inexpensive and easy addition for a better position it’s important to look out for high quality. Make sure that they are ergonomically recommended and, above all, that they can be firmly attached to the seat. Cushions that merely lie on top of the seat can slip in the event of sharp braking and lead to injuries.

Insight #2: Right from the start

Once the right car and seat have been selected, the very first thing to do is to adjust. No, not yourself to the new car but vice versa. It is worth being very precise here at the beginning and taking time to adjust everything properly. Once set, many new car models even memorise your preferred position electronically. This is especially helpful if a car is shared as you won’t have to find the perfect position again each time you use the car. 

Here is how to find the perfect position:

• Adjusting the backrest: Put the backrest in an upright position. Fully sit back against  it. It’s best if the whole back including the shoulders touch the seat. Seated like this there should still be a bit of space between the backs of the knees and the edge of the seat. Move the backrest forward, if this is not the case.
• Adjusting the seat horizontally: Put your feet on the pedals. When leaning against the backrest with the whole length of the back at the same time, the legs should be slightly bent even when fully pressing the pedals. The same goes for the elbows when both hands are on the steering wheel: slightly bent works best. Adjust the seat forwards or backwards if this is not the case.
• Adjusting the seat vertically: More often neglected but not less important is the right height of the seat. If you sit too low not only might your view of the street be impaired but you’re also more likely to strain your neck. For reference: In an upright position your eyes should be at the same height as the vertical middle of the windscreen.
• Adjusting the head rest: This might seem somewhat counterintuitive, but the head rest is not primarily meant to comfortably rest the head on. Its most important function is to protect the head and spine in case of a crash. Therefore, make sure it’s not nestled into your neck like a towel at the spa but rather placed behind the back of your head.

Insight #3: De-stress

As mentioned in part one of our series, regular breaks are essential not only to regain concentration but also to relieve the muscles. The rigid position behind the wheel combined with the strain of staying focussed take their toll on the body. A short stop every other hour to stand up, stretch and walk will thus take you far.

Here are some small exercises to try. Please be advised that they should only be done when parked and not if currently injured. Also gently ease into it and immediately stop if something hurts.

• Shoulders: Roll them for a bit. First together, then separately in one then the other direction. Shrug them towards the ears and hold for a couple of seconds then release.
• Neck: Tilt the head to one shoulder. The opposite arm points and pulls towards the floor. Flex the hand for a deeper stretch. Hold for a few seconds and then switch sides.
• Lower back: While sitting place both feet flat on the floor and press firmly. Sit up straight. Tighten the muscles of the buttocks and abdomen. Relax again after a couple of seconds, repeat.
• Upper back/chest: Stand against a door frame or your car, put one arm against the surface then stretch by gently turning the body away from it. Hold for a couple of seconds then switch sides.
• Wrists: Extend one arm forward, palm facing away, fingers pointed upwards. Push the fingers gently towards you with the other hand until you feel the stretch. Hold for a couple of seconds, then switch sides.
• Legs: Stimulate blood circulation in the legs by shifting weight onto the balls of the feet and pumping the heels up and down a few times.

With these tips, you and your back should be well prepared for the longer drives. But as there’s always more to learn, make sure to check in with our next Driver’s health blog on mental health.

See you soon, have a safe journey!