The characteristic of back pain is pain in the back that is related to the spinal cord.It may originate from discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, skeletal muscle and synovial joints of the spine.
There are 33 bones in the human vertebral column, backbone, or spine, arranged one on top of the other. Intervertebral discs separate and interlock the top twenty-four segments.The remaining is fused. In the descending order cervical vertebrae have 7 bones C1 to C7. Human thoracic vertebrae comprise 12 bones, T1 to T12. There are five lumbar vertebrae: L1 through L5. Four bones (S1–S5) make up the sacral vertebrae. L1 through L5, or the lumbar vertebrae, are linked to lower back pain. Back pain in the middle back is associated with thoracic vertebrae (T1–T12).
Let’s see about how to avoid back pain while driving
A) Posture and Seat Arrangement
Avoid slouching or hunching over as this will cause your spine to stray from its S shape. Your entire back should rest against the rear of the chair. As a result, position the seat so that you can
interact with the steering and pedals without getting up from the back. When your foot rests on the pedals or the car floor, your hips and knees should be at the same level. Adjust the seats so that you can see the road clearly. Maintain a square shoulder and a straight spine. To reduce the amount of time you must extend your elbows forward and upward, pull the steering wheel in your direction. The arms and neck will be less strained as a result. Shoulders should be pressed firmly against the seat. The headrest should be either at eye level or level with the top of your head. Mirrors should be adjusted so that looking through them requires sitting upright.
B) Grasping the wheel
The position of the arms is just as vital as the lower back, upper back, shoulders, and head being in contact with the car seat. At least three and nine o’clock on the clock, or even lower, try to grasp the steering wheel. The positions at 10 and 2 o’clock severely strain the arms and tense the muscles in the back. While gripping the steering wheel, try to maintain a straight wrist.
C) Getting in the Car
It is best to sit down before swinging your legs inside the vehicle. The opposite is true when getting out of the vehicle. Get up after sliding the legs out. The lower back will be less strained as a result. Most people enter with one leg and then throw their entire body in. This is an incorrect way of handling body weight. To prevent dangerous spinal twisting, never carry anything in your back pocket or on the side of the seat. Avoid sitting with all of your weight on one leg by distributing it evenly across both of your legs.
D) Neck and Shoulder Exercise
Red lights tend to be very irritating. But, it can be used to one’s benefit. You can hydrate your body with water and other fluids while you wait. To feel lighter, turn your neck in both clockwise and counterclockwise directions. Bend the head right and rest it on your shoulders. On the left side, repeat. Make clockwise and counterclockwise rotations with your shoulders. The stiff muscles will become more flexible and warm as a result of these exercises. By doing this, back pain while driving may be avoided.
E) Stretching Exercise
Joint stiffness can be caused by extended desk and vehicle sitting. Sprinkle in a few stretches to break up the sitting routine. Park the car as far to the side as you can and get out. The backward bend exercise is the most pertinent. You can perform it with your hands outstretched or on your waist. Numerous stretching exercises are available, such as side stretches that involve placing hands on the waist or outstretched; Paschimottanasana, also known as the Seated Forward Bend; Trikonasana, also known as the Triangle Pose; and Uttanasana, also known as the Standing Forward Bend. This will assist in reducing back pain during driving. The poses Bhujangasana (cobra pose), Dhanurasana (bow pose), and Ustrasana (camel pose) are beneficial for the spine.
F) Spine Twists
Spine twists provide immediate relief from back pain by encouraging blood flow throughout the spine. In Katichakrasana, also known as the Standing Spinal Twist, the waist is rotated while the hands are extended forward. Additional twists include the Abdominal Twist (Jathara Parivartanasana), the Lying-down Body Twist (Natrajasana), and the Parivrtta Trikonasana (Revolved Triangle Pose). Even when seated in a car, your neck, shoulders, and spine can twist.
G) Support Your Back with Your Feet
Feet are employed to press the pedals. To prevent low back pain when driving, place your feet on the foot rest or the solid car floor. The lower limbs and feet should be in a straight angle with the knees and thighs. Use a foot rest if the seat is too high. Since the knees rise above the level of the thighs, a low seat is not ideal. Sitting in a V shape strains the lumbar area severely and exacerbates lower back pain.
Placing your feet on the car floor for extended periods of time is made easier when you use the cruise control when driving long distances.
H) Cold Ice Pack
Back pain is associated with inflammation. Carry an ice pack or cold pack. A small refrigerator can be carried in a car. The soreness and inflammation it causes are relieved by cold presses.
I) Vehicle Cushion
Back pain may arise from nerve tension caused by the car’s vibration, jolting, and bouncing. As a shock absorber, use coccyx pillows or car seat cushions. Make sure the tires are properly inflated.