How to Prevent Arm Pain While Driving a Car

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Lots of time behind the wheel can result in arm pain. Whether your job requires frequent driving or you're traveling cross-country by car, you can take steps to prevent pain and discomfort. Stretch your hands, arms, and back before getting into the car. Hold the steering wheel with a loose grip, and change your grip frequently. Maintain good posture with your arms slightly bent, and rest your arms when possible. Adjust the seat and steering wheel for a comfortable fit, and use a seatbelt cushion if the strap constricts your shoulder. Consult your doctor if pain persists despite adopting ergonomic driving habits.

Method 1
Method 1 of 3:

Reducing Strain on Your Arms

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  1. Stretching your muscles before driving will improve circulation and flexibility. You should stretch your back as well as your arms, since back strain and misalignment can cause arm pain.
    • Stretch your hands by extending your fingers and holding them outstretched for 10 seconds. Relax them, then bend your fingers at the knuckles, hold for 10 seconds, and repeat the sequence.
    • Hold your hands palm to palm in front of you in a praying pose. Keeping your palms together and elbows up, more your hands downward and hold for 10 seconds. Return to the praying position and, with your palms still together, point your fingers to the left and right.
    • Inhale and extend your arms up and around you as far as possible to trace an imaginary circle around yourself. Exhale and trace the imaginary circle downward to bring your arms back to your sides.
    • While standing, bend over to reach for your toes to stretch your lower back. Count to 10 as you hold the stretch. Bend your knees slightly if necessary.
  2. Use a loose grip on the steering wheel, and change your grip frequently. Move your fingers around to keep your hands and wrists from cramping. Your arms should be relaxed with your shoulders and upper arms by your sides and your elbows slightly bent.
    • Avoid locking your elbows or gripping the steering wheel with tense, fully extended arms.
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  3. It's safest to keep both hands on the steering wheel at all times. However, if you're on a long drive and can safely do so, take 30 seconds to relax one arm. Hold it by your side completely relaxed, then rest the other arm for 30 seconds at the next safe opportunity. [1]
    • A low-traffic area with minimal turns would be a good opportunity to rest an arm for at least 30 seconds. If your route has a lot of traffic and turns, you should keep both hands on the wheel.
  4. Place mints, tissues, sunglasses, or any other items you anticipate needing within a foot of the driver's seat. Avoid reaching uncomfortably for the glove compartment or toward the passenger and back seats. Keeping items within easy reach will help prevent awkward reaching that can result in arm pain.
    • Pull over if you need something that's not easily accessible.
  5. If you're on a long drive, avoid forcing yourself to make the trip without taking breaks every hour or so. Give yourself at least an extra half hour so you'll have time to stop and get out of the car. During your breaks, stretch your arms, hands, and back, and walk around for a few minutes. [2]
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Method 2
Method 2 of 3:

Making Your Car Ergonomic

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  1. Position the steering wheel 10 to 12 inches (25 to 30 cm) from your breastbone. Adjust your seat so your back comes in complete contact with the seat and headrest. Your seat should be reclined about 100 to 110 degrees.
    • Adjust your seat making sure that your seat is properly aligned and at a distance from the steering wheel where your elbows are bent between 90-120 degrees. [3]
    • Consult your vehicle's manual for help adjusting your seat and steering wheel.
  2. Seatbelts can irritate or constrict your shoulder, causing discomfort. Look for a shoulder cushion online or at your auto store. You can also cut a piece of soft pipe or foam insulation to appropriate size and attach it to the seat belt.
  3. Low power steering fluid can make it more difficult to steer your car, which can aggravate hand, wrist, and arm pain. Check, add, or flush your power steering fluid , or bring your car to a mechanic for maintenance. [4]
    • If you suffer significant arm pain and your car doesn't have power steering, consider getting one that does.
    EXPERT TIP

    Hovig Manouchekian

    Auto Repair & Design Specialist
    Hovig Manouchekian is an Auto Repair and Design Specialist and the Manager of Funk Brothers Auto, a family-owned business operated since 1925. With over 30 years of experience in the automotive industry, Hovig specializes in the process of auto repair and maintenance. He is also very knowledgeable in common automotive issues and needs including engine repair, battery replacement, and windshield accessory and maintenance. Hovig's knowledge and hard work have contributed to Funk Brothers Auto winning Angie's List Super Service Award for five consecutive years.
    Hovig Manouchekian
    Auto Repair & Design Specialist

    Top up your power steering fluid to ensure a smooth ride. Contaminated power steering fluid is a common cause of a stiff steering wheel, as are low levels of fluid. Fix contaminated fluid with a system flush. If the fluid level is low, there may be a leak in the system. Keep the reservoir filled with fresh fluid.

  4. An automatic transmission reduces the type and number of motions necessary to drive a car. Reducing the frequency and variety of grips and movements will help prevent your arms from getting sore.
    • If you drive a car with a manual transmission, consider getting an automatic.
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Method 3
Method 3 of 3:

Consulting Professionals

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  1. A driving rehabilitation specialist can observe you driving and help you find ways to develop more ergonomic habits. If your profession involves driving, talk to your employer or union representative. Contact your local jurisdiction's department of driver services for more information about driver rehabilitation. [5]
    • You can also find resources on the Association for Driver Rehabilitation Specialists website. [6]
  2. Ask your primary care doctor to examine the affected area. They can offer pain management tips, a prescription medication, or refer you to a specialist.
    • Check with your insurer to make sure any medication or specialist care is covered and in-network to avoid unexpected medical bills.
  3. Ask your doctor or specialist if your arm pain indicates any potential muscle, bone, or joint issues. Frequent driving or improper driving habits can result in issues like carpal tunnel syndrome, rotator cuff injuries, repetitive strain injury, or bursitis. [7]
    • Driving can also cause and aggravate arthritis, especially in older adults.
    • Describe the motions that cause pain, the affected areas, and whether the pain is dull or sharp. Ask your doctor or specialist, “Are my symptoms signs of any chronic disorders? Will medication or physical therapy be effective treatment options?”
  4. If your pain continues despite adopting ergonomic driving habits, your doctor can recommend a variety of treatments. Common options include anti-inflammatory or anti-pain medication and physical therapy. [8]
    • Depending on the severity of your case, your doctor may also recommend other treatments, such as cortisone injections, steroid injections, or surgery.
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Expert Q&A

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  • Question
    Why does driving make my shoulder hurt?
    OrthoNOW
    Orthopedic Professionals
    OrthoNOW is a network of orthopedic, rehabilitative, and emergency care professionals based in the Miami, Florida metro area. Providing services such as diagnosis, digital x-ray, ultrasound, fluoroscopy, MRI, and pre-concussion testing, OrthoNow focuses on an alternative urgent care delivery model. OrthoNOW was founded by Alejandro Badia, MD, FACS, who completed his MD at New York University and completed fellowships at Allegheny General Hospital in Pittsburgh, Pennsylvania and in Freiburg, Germany.
    OrthoNOW
    Orthopedic Professionals
    Expert Answer
    It's possible that your seat isn't properly aligned and your elbows aren't in the correct position. Make sure you do not pass your hand from the steering wheel midline when turning to prevent impingement.
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      References

      1. ↑ https://www.physiomed.co.uk/uploads/guide/file/21/Physiomed_Sitting_Guide_-_Driving_Digital.pdf
      2. ↑ https://www.physiomed.co.uk/uploads/guide/file/21/Physiomed_Sitting_Guide_-_Driving_Digital.pdf
      3. ↑ OrthoNOW. Orthopedic Professionals. Expert Interview. 13 July 2021.
      4. ↑ https://www.ccohs.ca/oshanswers/ergonomics/driving.html
      5. ↑ https://www.aota.org/Practice/Productive-Aging/Driving/Clients.aspx
      6. ↑ https://www.aded.net/
      7. ↑ https://my.clevelandclinic.org/health/transcripts/1596_shoulder-pain-answers
      8. ↑ https://my.clevelandclinic.org/health/transcripts/1596_shoulder-pain-answers

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