Long car rides can cause back pain for people who have existing problems or experience it as a result of the unaccustomed strain of holding one position for too long. Any part of the complex system of muscles, nerves and disks may become compressed during a car journey, causing dull or shooting pain. Plan ahead to reduce the impact the car trip might have on your back.
Choosing a Vehicle
If you’re deciding between two family vehicles for a long car trip, or renting a car, keep back comfort in mind. Ask rental agencies about models that offer lumbar support. The larger models might be your best bet, not just because of the storage they offer for long car trips, but because they provide the driver the ability to see traffic without craning the neck and back. They also allow you to get in and out of the vehicle without having to stoop or scoot around – all key to reducing strain when you’ll be in and out of the car several times in the course of the journey. Some cars also have a heating function in the seats, which relax muscles during long car trips.
Driving Positions
Whether you’re the passenger or the driver, how you travel can minimize or worsen back pain, according to the University of Maryland Medical Center. Drivers can reduce the stress on their back from bending forward by moving the seat as close to the brakes and wheels as is comfortable. Resist the temptation to set the driver’s seat in the reclining position for more than 30 degrees backward. If the car seats tilt, adjust them to tilt slightly toward the front. A back rest, pillow or towel pressed between the car seat and base of your spine might also help. Passengers, on the other hand, might want to take advantage of seat recliners, head rests and the opportunity to nap, all of which keep back muscles supported and relaxed.
Pain Management
Keep ice in your snack cooler to treat or even prevent back swelling along the journey, advises the medical website Spine Health. Wrap ice in a towel and keep it applied to the aching area for about 20 minutes at a time. Alternate the ice with muscle-relaxing heat therapy, if possible. Turn on the heating function in vehicles with heated seats, or purchase a heating pad that plugs into a car’s cigarette lighter. Failing these helpful devices, a simple hot water bottle can be refilled during rest stops. If you are driving and normally take pain medication for back pain, switch to an anti-inflammatory that won’t cause drowsiness, advises Spine Health. Good over-the-counter choices include Tylenol, Aleve, Advil or Motrin. Always ask your doctor before using any new pain medication.
Pit Stops
Schedule frequent stops during your car trip. The simple act of getting out of the car will relieve stress on your back by allowing you to shift positions. You’ll also be able to loosen muscles while walking around the parking lot or grassy area. If space allows, stretch your back and your hamstrings during pit stops. Ask your doctor or physical therapist for specific pain-relieving moves, based on the area of your back pain.
Pre-Trip Preparation
MayoClinic.com recommends a healthy lifestyle to make you less vulnerable to back muscle pain. Swim or walk to get fit without straining your back, and work on sit-ups and other core exercises to strengthen back-supporting muscles. If you need to lose weight, focus on diet and exercise to cut the strain extra pounds bring to your back. Quick smoking if you have the habit, because smoking inhibits healing oxygen flow throughout the spinal tissues. If you're lugging heaving suitcases or transporting heavy goods, arrange to have someone waiting who can do the heavy lifting for you once you arrive at your destination.
