You understand the importance of ergonomics at your workstation, but have you considered the ergonomics of your driving position?

Improper driving ergonomics can encourage back and neck pain. 

If you find yourself behind the wheel for long periods of time, you'll want to spend a little time learning how to drive ergonomically.

But first, let’s talk about safety

Before we discuss changes you can make to your driving posture, let’s discuss driver safety.

Safety is always the number one concern when you’re behind the wheel. Never make an adjustment that would make you less likely to see the road, your mirrors, or the instruments on your dashboard clearly.

Please only make these adjustments while parked, not while driving. 

7 steps to good driving ergonomics

Start with a crummy driving position: Seat down, all the way back, and completely reclined.

1. Adjust for seat height. Bring your seat height up until your hips are as high as your knees. This will allow you to comfortably see the road and instruments.

2. Adjust for the best forward distance. Scoot the seat forward so you can reach and completely depress all the foot levers without leaning forward from your seat.

Your seat should be close enough to the steering wheel to avoid leaning forward. This helps prevent straining your upper back, neck and shoulders.

3. Adjust for the best recline/upright position. Bring the back of your seat forward until you are reclined at a 100-110 degree angle at your hips.

An exaggeratedly reclined position cranes your neck forward, strains your eyes, and puts a lot of tension on your upper trapezius muscles.

4. Adjust for your reach. Bring your steering wheel down and toward you to minimize reach.

Your arms should be relaxed, elbows bent at a 90 degree angle, resting on your arm rest.

The less your elbows reach forward and up, the less the strain on your neck and upper back.

5. Adjust for you head. Your headrest should align with the middle of the back of your head.

6. Keep your hands in the best position on the steering wheel. When your hands are on the steering wheel, they should be in the 3 o’clock and 9 o’clock position.

7. Adjust your mirrors. Make sure you have a wide field of view so you don’t have to move your head or twist your body as much.

If you start to slouch down or get into a poor posture position, the mirrors will seem like they need to be adjusted. This is your cue to sit back up.

Other driving posture tips

Always remove your wallet from your back pocket before sitting. A wallet in the back pocket causes the pelvis to twist, stressing the back.

Don’t store frequently used items on the back seat or seat back pockets. Reaching for them will cause awkward twisting.

When getting into your car, sit first and then swing your legs into the car. To get out, slide the legs out first and then stand up to decrease low back strain.

Experiencing pain you suspect is from driving?

Our chiropractors in Aptos can help. Book your appointment online, and we can help you get rid of that driving-related pain.