You finally arrive after several hours in the car, open the door and discover that getting out is harder than expected.
Your back feels stiff. You straighten up slowly. The first few steps feel awkward and you find yourself stretching before you even reach the boot.
If your back aches after a long car journey, you are certainly not alone in finding prolonged sitting uncomfortable. Driving combines several things that can sometimes aggravate a sensitive back: sitting for a long period, limited opportunities to change position and relatively little whole-body movement.
The good news is that a few practical changes may make the next journey more comfortable.
Why does my back ache after a long car journey?
There is rarely one simple explanation for back pain.
When you drive, however, your body remains relatively still compared with most other parts of your day.
At home or work, you might stand up, walk to another room, turn around, reach for something or unconsciously change position. Behind the wheel, your options are much more limited.
Your feet have jobs to do, your hands need to remain in control of the vehicle and your attention needs to stay on the road.
After a couple of hours, it is hardly surprising that your back might appreciate a change of position.
Is my driving posture causing my back pain?
It can be tempting to blame everything on “bad posture”.
Your driving position certainly matters for comfort and safe control of the vehicle, but there is unlikely to be one perfect sitting position that prevents every ache.
Even a comfortable position can start to feel uncomfortable if you stay in it for a long time.
Rather than trying to sit rigidly upright throughout the journey, aim for a comfortable, supported position that allows you to operate the steering wheel and pedals safely without excessive reaching.
And, importantly, give yourself opportunities to get out of the car and move during longer journeys.
Check your seat before you set off
If someone else has driven your car, take a moment to reset the seat before starting your journey.
You should be able to reach the pedals and steering wheel comfortably while remaining well supported by the seat.
If you have to stretch forwards to reach the wheel or pedals, or feel cramped because you are sitting too close, adjusting the seat may make the journey more comfortable.
Do this before setting off, rather than trying to make significant adjustments while driving.
Break up a long journey
When it is safe and practical to do so, breaks provide an opportunity to get out of the fixed driving position.
Walk around for a few minutes. Go to the toilet. Get a drink. Simply give your body a chance to move differently.
There is no need to perform an elaborate stretching routine in the service station car park.
Gentle, comfortable movement may be enough.
The wider advice from UK health guidance is to break up prolonged periods of sitting with activity rather than remaining sedentary for extended periods.
For drivers, of course, breaks also need to follow road-safety considerations and you should never continue driving if you are tired.
Getting out of the car can be the moment you notice it
Sometimes your back feels reasonably comfortable while you are driving, but you notice the stiffness as soon as you try to get out.
Moving from several hours of sitting directly into standing asks your body to change position quite quickly.
Rather than worrying that the stiffness means you have damaged your back, give yourself a moment to get moving again.
Once safely parked, stand up, walk around and allow your body to gradually loosen.
What should you do when you arrive?
After a long drive, the sofa can look very inviting.
But if you have already spent several hours sitting, a little gentle movement may feel better than immediately sitting down again.
Depending on how you feel, you could:
- take a short walk
- gently move around while unpacking
- change position regularly
- use warmth if you find it soothing
- continue normal daily activities as comfortably as you can
The NHS recommends staying active and continuing normal activities where possible for uncomplicated back pain.
If a particular stretch or exercise makes your pain noticeably worse, stop and seek appropriate advice rather than pushing through it.
Don’t forget the luggage
Sometimes it is not just the drive.
After several hours in the car, you arrive and immediately bend into the boot to lift out suitcases, cool boxes, bags and everything else you packed for the trip.
If your back already feels stiff, suddenly lifting a heavy suitcase from deep inside the boot may be uncomfortable.
Take your time. Move closer to what you are lifting, ask for help with awkward or heavy luggage and avoid rushing to unload everything in one go.
How chiropractic care may help
If long journeys regularly trigger or aggravate back discomfort, a chiropractor can assess your back and how it is moving.
Depending on your individual needs, chiropractic care may involve manual therapy alongside advice about movement, exercise and managing the activities that aggravate your symptoms.
For people who spend significant amounts of time driving for work or commuting, it may also be useful to discuss ways to incorporate more movement into the day.
How physiotherapy may help
Physiotherapy can help assess recurring back pain and look at factors such as movement, strength, mobility and activity levels.
Your physiotherapist may recommend exercises designed around your individual needs and help you build confidence in movements that have become uncomfortable.
They can also help you plan how to manage longer journeys if driving is an important part of your work or lifestyle.
Could massage help after lots of travelling?
Massage therapy may be another option for people experiencing muscular tightness or general discomfort after long periods of travelling.
Massage uses hands-on techniques on the soft tissues and may help some people with short-term relaxation and symptom relief.
It should not, however, be used as a substitute for medical assessment if your back pain is persistent, worsening or accompanied by concerning symptoms.
When should you get back pain checked?
Most episodes of back pain are not caused by a serious condition and often improve over time.
Speak to your GP or another appropriate healthcare professional if your pain is getting worse, has not improved after a few weeks, is stopping you doing normal activities or you are concerned about it.
Seek urgent medical help if you develop significant weakness or numbness in both legs, numbness around your genitals or bottom, changes in bladder or bowel control, chest pain, or severe back pain following a serious accident.
Unexplained weight loss, feeling generally unwell or other unusual symptoms alongside back pain should also be medically assessed.
Make the journey part of the holiday, not the uncomfortable aftermath
A long car journey does not give you many opportunities to move, so it is understandable if your back feels a little stiff when you finally arrive.
A comfortable seat set-up, sensible breaks and some gentle movement after the journey may all help.
If driving regularly leaves you with persistent or recurring back discomfort, the chiropractic, physiotherapy and massage teams at Luck’s Yard Clinic can discuss your symptoms and help you decide which approach may be appropriate.
Contact us to arrange an appointment.
Sources
- NHS: Back pain
- NHS: Why we should sit less
- NICE: Low back pain and sciatica in over 16s: assessment and management
- NHS: Get help for back or joint problems from community musculoskeletal services
