Why is it a problem for regular drivers?
Prolonged Sitting: sitting in the same position for long periods leads to overuse and fatigue of some muscles causing aches and pains.
Poor Posture: after a long time behind the wheel you gradually begin to slump within your seat, causing your back to become rounded. This puts increased pressure on the discs in your spine and weakens the muscles that are responsible for supporting your spine. This makes you more prone to problems such as ‘slipped disc’ where part of the disc protrudes from the spine and can press onto spinal nerves giving leg or arm pain.
Car ergonomics: the design of your cab/car can also have an impact. For example repeated movement of your neck to the left when speaking to passengers shortens and tightens the neck muscles, leading to headaches and neck pain.
Body Vibration: repeated jolting and vibrations from the road surface are frequently transmitted through the body to the low back, neck shoulders and arms. As your muscles and ligaments fatigue they become more vulnerable to strains. For example, vibrations transmitted through the arms, coupled with long periods holding the steering wheel can give rise to ‘tennis elbow’ where the tendons around the elbow joint become inflamed and painful.
Repeated Braking: frequent sharp braking and deceleration can cause repeated stress to the soft tissues of the neck and spine. This can give rise to headaches and shoulder pain.
Manual Handling: lifting heavy luggage in and out of cabs/ cars in a forward leaning posture, or twisting the upper body to set the luggage down puts increase torsion on the back and can lead to muscle, joint and ligament strains.
What can I do?
Think tall:
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Don’t let your back become rounded. Wriggle back into the seat so your hips make firm contact with the seat back. If your chair has a lumbar support, use it.
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Don’t poke your chin forward or hunch your shoulders.
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Make sure your seat is in a position where you can keep your knees and elbows slightly bent – being forced to stay straight is not a good idea!
Get out and walk about: take regular breaks, at least one an hour. Get out of your cab and walk around for at least 3 – 4 minutes. Your body needs time to adjust to a standing posture. Sudden vigorous activities may cause more damage.
Take care lifting luggage: keep your back as straight as possible, bend your knees for a stable base and try not to twist the body whilst lifting heavy cases. Your osteopath can advise on proper lifting techniques to avoid injury.
Take care climbing out of your cab/car: Use both your arms to push yourself out of the vehicle. Shift one leg out at a time – don’t try to swing both out together. Don’t twist, but turn the whole body, and try to keep it as straight as possible. When you get back into the vehicle, seat yourself sideways first, and then put in one leg at a time.
Keep fit: a good level of physical fitness will help protect against injury and can be achieved by regular exercise such as walking and swimming, and gentle exercises. Your osteopath can give you advice on suitable exercise programs.
Eat sensibly: being overweight can lead to undue strain on the back and may make you more vulnerable to injury
Don’t put up with niggling pain: minor aches or pains often act as warning for more serious problems and should not be ignored. Take time to investigate the cause. Today’s back pain could spell tomorrows disability.
Health Advice for Long Distance Driving
Nearly 12 million working days are lost each year as a result of musculoskeletal pain. Commercial drivers are particularly at risk because of long periods sitting in the cab, poor posture, constant vibration and handling of heavy luggage. However, any long distance driving can cause musculoskeletal pain. This leaflet explains the particular risks for regular drivers, how to reduce or avoid injury and how to ensure you stay on the road.
Driving can give you:
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Headaches and Eye Strain
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Neck and Shoulder Pain
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Elbow and Wrist Pain
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Back Pain
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Hip and Knee Pain
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Foot and Ankle Pain