Planning a long road trip this summer? As many families discover, long car trips can result in sore, stiff backs – and not just for the driver! The Chiropractors Association of Australia South Australia (CAASA) is urging anyone planning a long trip to be mindful of their spinal health.
“Research* shows that vibration caused by driving can accelerate degeneration of the body’s 23 spinal discs, leading to low back pain and even disability,” said Dr Zoe Love, President of the CAASA.
“Our bodies were not designed to sit for hours at a time, especially in car seats which are often not conducive to proper posture in the first place.”
Nodding off in the back seat can cause a wry neck, while everyone in the car is at risk of joint irritation from excessive vibrations in the car.
To minimise the chances of back and neck pain when travelling long distances by car, and to make the most of your holidays, here are some timely tips:
• When driving, put a prop between your knee and the door so that your hip, knee and ankle alignment stay straight. In so doing, you can help to avoid rotation of the hip and jamming of the pelvic joints.
• Use the rear view mirror as a feedback guide to remind you that your posture is okay: to avoid neck and upper back strain, put your seat up straight, push your head back against the head rest, and adjust your rear-view mirrors appropriately. If you start to slouch, you will have to correct it to see your rear-view mirror.
• Avoid sugars and caffeine in the car: avoid “sugar highs and lows” and just drink water on long trips. “Too many sweets can create blood sugar high and lows, which are not good for concentration,” said Dr Love. “You don’t want to give your body sugar while it’s sitting still, as this feeds your physical state at the expense of mental activity.”
• Play safe car games in a group to stay alert, rather than using stimulants and chemicals.
• Create a mini posture circuit when driving: tilt your seat forward to avoid pressure on your hamstrings. After 30 minutes, tilt it back into position. Repeat this to create a mini circuit over long distances. Put a prop (such as a pillow) behind the inside of your lower back. After 30 minutes, remove the pillow, and repeat the process to create a mini circuit.
*Battie, M.C., Videman, T., et al. (2002). Occupational driving and lumbar disc degeneration: A case-control study. The Lancet360(9343), 1369-1374.