Its the holiday season and many of us hit the road to visit family. Does increased time in your car equal low back pain and discomfort? Here are a few tips to make your car ride bearable:
– Stop and stretch frequently. The best position is the next position. No one position (other than sleeping) is ok to stay in for a long period. The body likes and needs movement.
– When you do stop, do 10x standing back extensions (pictured) and go for about a 5 min. walk.
– Easy does it on the Lumbar support in your car seat. Just because it is there does not mean you need to crank it to the max! Folding up a face towel into a square is all that most people need for just a little support at your low back.
– Use a wedge on your seat for support. The wedge helps to position your pelvis at a forward angle instead of sinking back into the seat which increases the flexion of your low back. If you don’t have a wedge, you can buy one on Amazon. Just search for “Stress Wedge”, or fold a towel, pillow, or sweatshirt into a wedge shape.
– Leave your kids at home to make your car ride bearable! Ok, I am just joking, but my bonus tip is to never reach behind you into the backseat to hand your kids a snack or give them a tissue. An awkward reach behind you from the front seat to the backseat is one of the most common causes for injuring shoulders.