Driving is becoming a major cause for back
complaints in South Africa as more people are forced to spend an increasing
amount of time behind the wheel. They rarely pay any attention to the fact that
how they sit and how they drive could have serious implications for their spinal
health.
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It is estimated that 60% of people complain about back
problems after going on a long car journey, according to the South African
Society of Physiotherapy (SASP).
“The number of back complaints that can be linked to
driving has highlighted the need to educate drivers and passengers as to how
they can minimise back pain and discomfort by following some basic advice.
Drivers can reduce the risk of back injury by adjusting the way they sit, how
they place their arms and legs and how often they exercise and stretch,” says
Linda Hunter, physiotherapist at the University of the Witwatersrand.
Place hands in the right position
Placing the hands on the steering wheel in the
ten-to-two position is the best for the spine. The driver’s seat should be at
the right distance to ensure that the elbows are just slightly bent and the arms
are not forced into a straight-out position, or have to be bent at a sharp
angle. Drivers should also make sure that their hands are lower than shoulder
height. Steering wheels should not be too small as these require greater force
when turning which could lead to muscle strain.
Incorrect sitting
Incorrect sitting, however, remains one of the major
causes of back problems in the car as Hunter explains: “Many back problems
experienced while driving or, as a passenger could be alleviated simply by
sitting correctly. Drivers and passengers should take time to adjust their
position in the car to make sure that their spines are properly positioned and
supported. Too many people just jump into the car and stay in whatever position
they land in.”
“Finding a comfortable, supported position is especially
important for the driver. The driver’s seat should be in such a position that
the pedals, gear lever, indicators and any other controls are within easy reach.
Adjusting the backrest so that it is at an angle of more than 90 degrees –
usually around 110 degrees – and tilting the seat pan back will take some
pressure off the spinal discs. The lower part of the back should also have some
type of lumbar support so that the natural curve of the spine is retained and
there is less tendency to slouch,” says Hunter.
The drivers
seat
The drivers seat should be on the low side making pedal
control easier and allowing the knees to be just slightly bent, not forced into
a right angle. The heel should rest on the floor while the pedals are
operated.
Apart from getting the seat into the correct position
and sitting properly, drivers and passengers could also do a lot to make
themselves more comfortable by doing some simple, gentle exercises in the car.
Hunter explains what can be done. “Turning the neck from
side to side while waiting at a traffic light, for example, will help loosen
tension as will shrugging the shoulders backwards and downwards.”
Breaks important
As important as correct sitting and exercises, however,
are complete breaks. On long journeys, drivers and their passengers should get
out of the car, walk around and stretch every two hours. Not only will this help
alleviate discomfort but, it is also critical to safe driving.
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