How to Sit in a Car Without Back Pain

PDF download Download Article
PDF download Download Article

Sitting in a car for an extended period of time can take a toll on your back, but there are steps you can take to prevent stiff, sore muscles and joints. Sit in a neutral, ergonomic position, and try not to slouch. Tuck your bottom all the way into the seat and keep your shoulders against the backrest. Adjust your seat so your knees and elbows are slightly bent, and set the headrest so it’s level with the top of your head. Try using a rolled towel or small blanket for extra lumbar support, or ask your doctor to recommend a specially designed ergonomic cushion.

Method 1
Method 1 of 3:

Sitting Mindfully within a Car

PDF download Download Article
  1. Try not to just jump in and out of your car. Bring your hips into the car first, sit on the seat, then rotate your knees to bring them in front of you. When you exit, rotate your knees out of the car, then step up and lift yourself out of the seat.
  2. Sit in a neutral position with your chest out, shoulders back, and lumbar spine, or lower back, slightly curved toward the steering column. You should have enough headroom to hold your head up high and straight without bumping it when you pass over a pothole. [2] [3]
    • Slumping in a non-neutral position puts strain on your back over extended periods of time.
    Advertisement
  3. Push your bottom as far back into the seat as possible. Rest your shoulders on the backrest so your body is tilted backward at an angle of about 110 degrees. Try to make sure the seat supports as much of your thighs as possible. [4]
  4. Take your wallet, keys, and other items out of your back pocket before sitting in the car. A packed wallet and other pocket-fillers can throw your pelvis out of alignment, which could cause or aggravate back pain.
  5. While driving or riding in a car, try to stay in a neutral, ergonomic seated position. Do your best to avoid reaching for the passenger side or back seat to look for something or soothe a fussy youngster.
    • Reaching or overextending while seated in a car can hurt your back. If possible, pull over when you need to find some paperwork or grab something for your little one in the back seat.
    6. Advertisement
Method 2
Method 2 of 3:

Adjusting the Seat

PDF download Download Article
  1. You should be close enough to the steering column that you can steer with your elbows slightly bent and access the pedals with slightly bent knees. Grabbing the wheel with fully extended elbows can cause back and arm pain. [5]
    • The steering wheel should be 10 to 12 inches (25 to 30 cm) away from the driver’s chest.
    • If your seat has adjustable lumbar support set it to a comfortable position. Your lower back should be slightly curved toward the steering column while making complete contact with the seat. Your feet should read the pedals without shifting your hips. Bring your seat base forward if you feel your hips shifting while driving.
    • Make sure that you're sitting as straight as possible without hunching forward. [6]
  2. Too tight of a grip can cause excessive tension which can lead to neck, shoulder, and upper back pain. Try relaxing the shoulders, which will likely move them down and help you maintained a relaxed posture. [7]
  3. The seat should be set as high as possible so that your legs are relaxed and slightly bent. You should be able to see out of the car with ease and without obstruction. [8]
    • Make sure you still have enough headroom that you won’t bump your head.
  4. The top of the headrest should be level with the top of your head. While sitting the car, your head should lie comfortably against the headrest or be held within two to three inches of it.
    • A headrest must be positioned high enough to protect from whiplash injuries in the event of an accident.
  5. The best time to adjust mirrors and other instruments is when you’ve put yourself in a comfortable, ergonomic driving position. Set your mirrors so that they’re positioned for a non-slumping vantage point.
    • If, while driving, your mirrors seem like they need to be readjusted, you’ll know that you’re starting to slouch and need to sit up straight.
    6. Advertisement
Method 3
Method 3 of 3:

Using Pillows and Supports

PDF download Download Article
  1. If your car doesn’t have a built-in adjustable lumbar support, you can make your own. Roll up a towel, blanket, or tee shirt and place it at the base of the seat’s back rest. This should support your lower back’s natural curves and help keep you from slouching.
  2. Sitting on a pillow or cushion might be your best option if your seat is on the highest adjustment but you still have trouble reaching the wheel or seeing your mirrors. If you’re tall and your knees bend more than slightly above your hips when you sit in the car, a seat cushion could also help you maintain a more ergonomic position.
    • The ideal sitting position is to have about 2-3 fingers worth of space between the back of your knee and the front of the seat.
    • Your knees and hips should be on approximately the same plane, with your slightly bent knees resting at a height just higher than your hips. You should make an adjustment if, when you sit in the car, your knees are bent at a 90 degree angle and their tops are at a much greater height than your hips.
  3. If you haven’t had much luck with rolling towels or sitting on pillows, you might want to invest in a support or cushion specially designed to prevent and relieve back pain due to driving. Ask your doctor to recommend a product that will address your specific back issues.
    • If you consistently experience back pain, ask if they can refer you to a spinal specialist or help you come up with a long-term management plan.
    4. Advertisement

Expert Q&A

Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Tips

      • Replacing worn shocks or tires can help reduce the bounce of the car and smooth out the ride. Slightly reducing the tire pressure is said to cause a similar effect. [9]
        Thanks
        Helpful 0 Not Helpful 1
      • If you know you're prone to back pain, try stretching before getting into the car to relax and warm up your muscles. [10]
        Thanks
        Helpful 1 Not Helpful 0
      • If you're planning on driving for extended period of time, make sure you take breaks to walk and stretch outside the car.
        Thanks
        Helpful 1 Not Helpful 0
      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!
      Advertisement

      Video

      You Might Also Like

      How to
      Get Rid of Lower Back Pain
      How to
      Avoid Car Sickness
      How to
      Tell if Back Pain Is Due to a Muscle or Disc
      How to
      Distinguish Between Kidney Pain and Back Pain
      How to
      Relieve Back Pain Through Reflexology
      How to
      Untrap a Nerve in Your Lower Back
      How to
      Use Acupressure for Back Pain
      How to
      Use an Exercise Ball to Help with Lower Back Pain
      Exercising with Sciatica: Aerobics, Core Exercises, Stretches & More
      How to
      Use an Inversion Table for Back Pain
      How to
      Alleviate Tailbone Pain
      How to
      Use an Inversion Table
      Advertisement

      References

      1. ↑ Stuart Rammell, DO. Board Certified Interventional Pain Specialist. Expert Interview. 1 September 2021.
      2. ↑ https://www.ccohs.ca/oshanswers/ergonomics/driving.html
      3. ↑ Stuart Rammell, DO. Board Certified Interventional Pain Specialist. Expert Interview. 1 September 2021.
      4. ↑ http://www.sportsinjuryclinic.net/sport-injuries/low-back-pain/back-pain-and-driving
      5. ↑ https://www.ccohs.ca/oshanswers/ergonomics/driving.html
      6. ↑ Stuart Rammell, DO. Board Certified Interventional Pain Specialist. Expert Interview. 1 September 2021.
      7. ↑ https://www.yogajournal.com/teach/alignment-cues-decoded-draw-shoulders-down
      8. ↑ https://www.driving.co.uk/car-clinic/how-can-i-make-sure-i-have-found-the-perfect-driving-position/
      9. ↑ https://www.spine-health.com/blog/7-tips-alleviate-back-pain-your-road-trips
      1. ↑ http://www.prevention.com/fitness/yoga-poses-long-car-rides

      About This Article

      Article Summary X

      If you get back pain from sitting in the car for long periods of time, you can make yourself more comfortable by maintaining good posture and taking regular breaks. Although it can be tempting to slouch a little, try to keep your back straight and your shoulders back. Lift your seat as high as you can while keeping your legs relaxed and slightly bent. If your seat’s still too low at its highest or it’s uncomfortable, sit on a cushion. You can also place a rolled-up blanket, towel, or t-shirt behind your lower back if your car seat doesn’t have lower back support. Don’t forget to take regular breaks and stretch your legs when you’re driving long distances. You should also stretch before you get in the car and during breaks to improve your blood flow. For more Driving tips from our co-author, including how to position your headrest, read on!

      Did this summary help you?
      In other languages
      Thanks to all authors for creating a page that has been read 333,686 times.

      Reader Success Stories

      • Jill Johnson

        Jun 17, 2016

        "I didn't even think of rolling up a shirt or pillow case; that's very helpful! I'm heading back home ..." more
      Share your story

      Did this article help you?

      Advertisement