I’m a physiotherapist and these are the five health problems caused by bad driving posture

Motorists are being warned that an incorrect driving position and poor posture behind the wheel can lead to a range of health problems in the long term.

A physical therapist says it can not only lead to persistent headaches, hunched shoulders and muscle tension, but also to long-term problems later in life.

Sammy Margo from Smartphysio Hampstead explains the five conditions linked to poor posture and the exercises you can do to help them. AutoTrader explains how to adjust the position of your driver’s seat to prevent these problems.

Sammy explains that driving can have a big impact on posture, especially for people who spend long hours in the car commuting or driving for work.

The seated riding position can lead to stiffness, muscle imbalances, reduced flexibility and excessive pressure on the lower back.

To combat this and ensure every ride is safe and comfortable, Sammy has listed the top five health problems that poor posture can cause:

1. Tension and discomfort in the neck and shoulders

Sammy says: This can lead to chronic complaints, muscle tension and ultimately stiffness and reduced freedom of movement.

2. Bad back pain

Sitting with an inadequately supported lower back can lead to muscle imbalances, compression of the lumbar discs, muscle fatigue, and eventually the development of chronic lower back pain.

Lack of exercise while driving can worsen this problem by reducing the natural lubrication and flexibility of the joints in the spine.

3. Round shoulders and ‘hunchback’

If you have had rounded shoulders for a long time, structural changes may occur over time.

This can lead to decreased mobility of the chest, decreased lung capacity and increased stress on the cervical spine, making it more difficult to correct these postural deviations as they become habitual.

4. Headache and/or migraine

A forward-hunched head posture (common among drivers) can put tension on the muscles and nerves in the neck, which can cause headaches.

Tension in the upper back and shoulders can also contribute to tension headaches.

5. Sciatica

Sciatica occurs when the sciatic nerve, which runs from the lower back to the legs, becomes pinched or irritated.

Poor driving posture can contribute to this by putting pressure on the lumbar spine or piriformis muscle, which can irritate the sciatic nerve.

How to Adjust Your Driver’s Seat to Prevent Poor Posture

Modern cars are equipped with seats that have multiple adjustment options, so there is no excuse for drivers who cannot find the optimal seating position.

To help you find yours, here are AutoTrader’s recommendations for finding your ideal setup:

Sitting position: Adjust the seat so that your feet can comfortably reach the pedals with a slight bend in your knees. Your knees should be lower than or level with your hips and your arms should be slightly bent at the elbows when you grip the handlebars.

Seat height: Your hips should be slightly higher than your knees to reduce pressure on your lower back. As a rule of thumb, make sure there is at least a fist’s width of space between your head and the roof of the car.

Sitting area: To relieve pressure on your lower back, tilt the backrest slightly so that it is positioned at about 100 to 110 degrees. Avoid leaning back too far, as this can create a natural slouching shape that will put strain on your neck and shoulders.

Lumbar support: Many models now offer adjustable lumbar support, which you can adjust to the natural curvature of your lower back. But if you don’t have this, you can buy a lumbar pillow or place a rolled-up towel on your lower back to keep you from slouching.

Daily Stretching Exercises to Combat Early Signs of Posture-Related Health Problems

If you notice your posture getting worse or you feel uncomfortable while driving, Sammy says you can easily combat these early signs with simple daily exercises:

Chin folds: Slowly pull your chin towards your chest, as if you are trying to create a double chin. Hold this position for up to 10 seconds, relax and repeat a few times.

Upper trapezius stretch: Sit or stand with your back straight and gently tilt your head to one side as if you were pressing your ear to your shoulder. Repeat on the other side.

Shoulder Blade Squeeze: Keep your back straight and squeeze your shoulder blades together as if you were trying to hold a pencil between your shoulder blades. Hold this position for five seconds before releasing.

Seated hamstring stretch: Sit on the edge of a chair with one leg extended, heel on the floor. Keeping your back straight, bend forward at the hips to stretch your hamstrings. Hold for 20 to 30 seconds on each leg.

Hip flexor stretch: Start in a lunge position with one foot forward and the opposite knee on the ground. Push your hips forward slightly while keeping your back straight to stretch the front of your hip. Hold for 20 to 30 seconds on each side.

Piriformis stretch: Lie on your back with your knees bent. Cross one ankle over the other knee and then gently pull the uncrossed leg toward your chest, feeling a stretch in the glutes. Hold for 20 to 30 seconds on each side.

Bird dog: This is a great exercise to strengthen your core. Start on all fours and extend one arm forward and the other leg back while engaging your core. Hold for up to 10 seconds before switching sides.

Pelvic tilt: Lie on your back with your knees bent and your feet flat on the floor. Press your lower back flat against the floor by contracting your abdominal muscles and tilting your pelvis upward. Hold for five to ten seconds, then release.