3 Ways to Improve the Lumbar Support in Your Car

When walking, sitting, standing, or driving, maintaining a neutral spine can help you avoid aches and pains down the line. It’s easy to slouch when you sit—and, unfortunately, you can’t always avoid sitting—but there are ways to support your spine while you do! One way is to engage your muscles to hold your spine in the correct posture. However, that isn’t exactly practical for long periods behind the wheel.

At the end of the day, lower back pain isn’t just inconvenient; it’s your body’s way of asking for support. If hours of driving each week—after hours of sitting at work—affect your lower back, take a closer look at the lumbar support in your car.

So, here are three simple ways to enhance the lumbar support in your car—and say goodbye to lower back pain for good.

1.  Perfect Your Driving Posture

Did you know that back pain from driving can change how you walk—and impact your entire musculoskeletal system? Thus, it’s imperative to pay attention to your posture! So, how can you do that?

Well, modern cars usually have built-in lumbar support—in some cases, it’s even adjustable! To make the most of this support, optimise your driving posture. Adjust your seat and steering wheel in the following ways:

• Raise your seat until your hips are at knee height and you have a clear view of the dashboard without leaning your head forward.
• If you’re shorter than average, add a cushion to raise your spine for the lumbar support to meet your spine at the correct height—just above your hip bones.
• Adjust the steering wheel so that your hands rest on it below shoulder height—with a clear view of the dash.
• Adjust your proximity to the steering wheel so that your knees and elbows are slightly bent and there’s a gap between the edge of your seat and your knees—for circulation.
• Lower the inclination of your seat to between 100-110 degrees (not completely upright) to relieve the pressure on your lower spine.

Bonus: Making these adjustments—and always wearing your seatbelt—provides extra protection in the event of an accident.

2.  Use a Lumbar Support Cushion

Sometimes, especially in older vehicles, the lumbar support is lacking, or non-existent. The good news is that there are quick and easy ways to upgrade your lumbar support.

Before you invest in a specialised cushion, take a rolled-up towel and place it against the lower curve of your spine just above your hips. Tweak this arrangement until it feels comfortable. After driving like this for a few days, take note of any difference in your lower back. If you notice less pain or stiffness, then a lumbar support cushion is a wise choice.

There is a wide range of lumbar support cushions on the market. They are carefully designed to support the natural s-shaped curve of your spine to relieve pressure and absorb shock. The benefits of lumbar support cushions include:

• Memory foam or gel that won’t lose its shape—unlike a rolled towel
• Adjustable straps allow perfect positioning that won’t shift
• Breathable fabric and machine-washable covers

Remember: to enjoy the benefits of your lumbar support cushion, relax your back into it—don’t hunch over the steering wheel.

3.  Stretch and Strengthen Your Back

To safeguard the health of your spine, whether you drive a lot or not, strengthen and stretch the muscles that support it.

Lower back pain from driving often results from muscle spasms due to prolonged sitting. Stretching helps to relieve tension and encourage blood flow. Try to round and arch your back before, during, and after you drive. Red lights and slow-moving traffic are good times to stretch.

One of the best actions you can take is to strengthen your core to care for your spine and relieve lower back pain. These muscles stabilise you, help maintain your posture, and protect the alignment of your vertebrae. Contact our team at Chatfield Chiropractic to learn more about treating and preventing lower back pain so you can drive—and live—pain-free!

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