Driving problems

Driving complications are one of the leading causes of road traffic accidents (RTAs) worldwide. Many people experience low back pain and leg weakness during driving. These complications can have a lot of reasons. Usually, they prove to be fatal.

Driving Complications:

Some commonly reported complications are; 

• Leg weakness
• leg pain
• low back pain - LBP
• Upper back or Shoulder pain
• Neck stiffness
• Vision problems
• Swollen feet
• Numbness in legs
• Disc-related issues such as herniated disc
• lumbo-pelvis hip complex problems.

The intensity of symptoms increases as you sit behind the wheel for long periods. So they can range from mild to moderate. 

Causes:

These symptoms can arise from a lot of causes. The leading cause of all is not following the ergonomics of driving. Some of the others are;

• Bad posture while driving.
• Neurological conditions
• Bumpy roads - A person experiences ups and downs while driving on a bumpy road - in that excessive force is exerted on the body contributing to pain and strain.
• Uncomfortable and non-adjustable vehicle seats - Such seats are made so that the part of the body in contact with the vehicle seat; experiences compression. Hence, blood flow to that part is impeded.
• Sciatic Nerve Compression is the main cause of leg weakness and numbness while driving for long hours.

How can we correct our problems?

As the main culprit of all the problems is poor ergonomics, one should look at ergonomics when they sit behind the wheel. Is the seat well-suited? Am I comfortable enough to drive long routes? Do I need to change my posture? These are the questions one should ask oneself while sitting in the car.

• Correct your posture:

1. Seat position. Make sure your seat position is comfortable. Your legs should have enough space to relax but not too much room! Lean back to the seat so that the sitting angle is more than 90 degrees. 
2. The seat pan should be so that the thighs are supported along the pan. The knees should not be supported on the seat pan to prevent compression.
3. The knees should be bent to operate the pedals.
4. Knees should not touch the steering wheel.
5. Adjust the seat according to the driver's height. The seat should not be so low that the driver cannot see the back view mirror and it should also be not so high that his head touches the roof. There should be enough roof clearance. (Tall Driver's concern)
6. Make sure that the steering wheel and the other controls are within one's hands' range so they do not have to stress their neck, upper back, and shoulder muscles.
7. To access the steering wheel, elbows, and shoulders should be as relaxed as possible. The hands should be positioned below shoulder level.
8. Use upper back/neck and lower back (Lumbar) support. 

Correct driving posture

• Short stretch breaks:

1. To avoid MSK (musculoskeletal) disorders take 20 secs stretch break after every 30 minutes. 
2. Change or modify your posture after every 30 minutes to avoid pressure on specific parts.
3. Rest your arm on the windowsill or armrest to avoid soreness.

• Physical therapy:

Certain physiotherapy protocols can elevate the pain or prevent you from discomfort before sitting in the driving seat. Some of the stretching exercises are; 

• Neck rolls. 

Neck Rolls

• Shoulder Rolls

Shoulder rolls

• Cross-body arm stretches

Cross-body arm stretch

• Back Stretch

Back Stretch

• Leg stretches

  

  Leg stretch

To prevent driving complications, it's important to hold each stretch for 30 seconds and perform these stretches frequently during driving breaks. Remember to prioritize stretching to keep your body limber while on the road.