Many of us drive to and from work. We drive to pick our children up from school or extracurricular activities. Inevitably, it’s an essential part of many people’s daily routines. But, for some, it can give way to ongoing and frustrating neck pain.
Do you notice increasing pain every time you drive or afterward? If so, keep reading to discover some practical tips to alleviate neck pain and make your time behind the wheel a bit more enjoyable!
Tip #1: Adjust Your Seat and Steering Wheel
Start by adjusting your seat to the right height and distance from the pedals. Your knees should be slightly bent when the pedals are fully depressed. Next, adjust your steering wheel. It should be tilted slightly downward and positioned so that your arms are slightly bent when gripping it at the 9 and 3 o’clock positions.
Once you’ve made these adjustments, ensure that you can see over the steering wheel without straining your neck. Your line of sight should be about three inches above the top of the steering wheel. This position allows for a relaxed neck posture and reduces the need to crane your neck to see the road.
Tip #2: Use Your Mirrors Effectively
Properly adjusted mirrors can significantly reduce the need for excessive head-turning, a common cause of neck pain while driving. Your rearview mirror should provide a clear view of the entire rear window without you having to move your head. Side mirrors should be angled to minimize blind spots and maximize your field of view.
When adjusting your side mirrors, lean your head against the driver’s side window and position the mirror so you can just barely see the side of your car. For the passenger side mirror, lean to the center of the car and adjust it similarly. This setup reduces the need for constant head turning to check blind spots, thereby minimizing strain on your neck muscles.
Tip #3: Take Regular Breaks on Long Drives
Long periods of sitting in the same position can lead to stiffness and pain in the neck and back. On longer drives, aim to take a break every one to two hours. Use this time to get out of the car, stretch, and walk around for a few minutes. This helps improve circulation and gives your muscles a chance to relax and reset.
During these breaks, perform some simple neck stretches. Gently tilt your head from side to side, bringing your ear towards your shoulder. You can also try rotating your head slowly in circles. These stretches can help alleviate tension that builds up during long periods of driving.
Tip #4: Maintain Good Posture
Good posture is essential for preventing neck pain, both while driving and in general. When behind the wheel, sit with your back against the seat, shoulders relaxed, and head centered over your spine. Avoid jutting your chin forward or hunching your shoulders.
If you find yourself slouching or leaning forward, consciously correct your posture. It may help to imagine a string pulling the top of your head towards the ceiling, elongating your spine. Regularly practicing good posture will make it feel more natural over time and significantly reduce neck strain.
Tip #5: Use Supportive Accessories
Sometimes, additional support can make a big difference in comfort while driving. A small pillow or rolled-up towel placed in the curve of your lower back can help maintain proper spinal alignment, which can reduce strain on your neck.
For those who experience specific neck discomfort, a neck pillow designed for car use can provide additional support. These pillows help maintain proper neck alignment and can be especially useful on longer drives. However, be sure to choose one that doesn’t interfere with your ability to check blind spots or operate the vehicle safely.
Tip #6: Consider Chiropractic Care
While these tips can help alleviate neck pain while driving, persistent discomfort may indicate an underlying issue that requires professional attention. Chiropractic care can be an effective solution for addressing neck pain and improving overall spinal health.
With your local Parker chiropractor and Highlands Ranch chiropractor, our team at Awaken Chiropractic can help you get back to feeling your best. Book your appointment today!
