Osteopathy

OSTEOPATHY - Driving
(Information courtesy of the Osteopathic Information Service)

Whether driving your car to work, driving a bus, or lorry for a living or even as a passenger, you could be a prey to back pain.

In many cases osteopathy can help to reduce pain and your practitioner can offer advice on back pain management, including simple exercises, to prevent problems in the future.

Driver or Passenger - Keep Moving
It's not just the driver who can stiffen in a car. Passengers are often seated for long periods of time in a fixed position. Movement is the key for car, driver and passenger. As a passenger, try to alter your position from time to time and sit with your knees bent and thighs level and comfortable. Avoid sitting with your legs crossed; move them regularly. For driver and passengers, stop regularly especially when feeling tired. Get out of your vehicle and walk around it several times. Stretch like a cat, gently moving your arms around, bringing your knees up to your hips, and stretching your whole body.

Back Pain Sufferers

Choose a car with an adjustable lumbar support (and use it).
Choose a car with a higher kerb height to make getting in and out less stressful on the spine.
Depressing the clutch increases intradiscal pressure so choose an automatic to avoid this.
Power steering also significantly reduces the load on the spine.

Driving Can Give You

Neck pain	Elbow pain	Hip pain
Headaches	Stiff neck	Knee pain
Shoulder pain	Back pain	Foot and ankle pain
Wrist pain	"Bottom ache"

Is the Car the Right Fit for You?
Sometimes, the design of the car itself can lead to back problems. If you have to drive long distances, particularly, check out the cabin and layout of the controls with the following tests:

The Praying Test
The driver places both hands together, pointing outwards. If the steering wheel is not offset then the driver should be pointing straight at the centre of the wheel. The danger of having an offset wheel is that most drivers tend to rotate the middle of the spine to compensate for its position.

The Fist Test
With the seat in the normal driving position make a fist with the left hand keeping the thumb to the side of the index finger. It should be possible to insert the fist on the crown of the head. If it is only just possible to insert the flat of the hand between the roof and the head then there is insufficient headroom. The danger of having too little headroom is that the driver may compensate for the lack of height by slouching in the seat, which puts a strain on the spine and thighs.

The Look Down Test

With both hands placed evenly on the steering wheel look down at the legs. It should be possible to see equal amounts of both legs between the arms. Frequently the left leg will be visible but the right leg will be obscured by the right arm, which may indicate that the shoulder girdle is rotated to the left in relation to the pelvis.

The Right Leg Test

This test should be performed after driving the car for a short while. Once again, look down and examine the position of the right leg. Is it elevated above the level of the left or has it fallen out towards the edge of the seat? Is the right foot roughly in line with the thigh as it should be, or has it had to come across towards the centre of the car?

If the car can pass these four simple tests then there is a good chance that it is suitable for the particular driver. By using these tests a prospective buyer can make an informed choice of car and hopefully avoid "driver's backpain".

Position
Car seats can be moved to suit your posture but make sure that you always

Keep your seat reasonably upright, leaning at only a slight angle.

Keep headrest adjusted so that the centre of the headrest is level with your eyes. This prevents serious whiplash injury in the event of an accident. Don't set the headrest too low as this can exacerbate injury in an accident.

When getting in, sit and swing your legs into the car. When you get out move the seat back to help.

Do you 'ride the clutch', resting your foot in the air? No wonder your ankles or calf muscles hurt.

Avoid resting your elbow on the window especially in a draught, which is a sure way of getting a stiff neck.

To relax, raise your shoulders to your ears breathing in, then lower them as you breath out. Do this at every red traffic light, or major junction.

Avoid reaching behind to get bags from the rear seat. Don't be lazy. Get out and open the door.

Be careful when loading and unloading. Lift correctly.

Avoid lifting unnecessary weights. Get help to change a tyre.

Sit with arms gently bent at the elbow to the wheel and don't lean forward out of the seat

Remember

Prevention is better than cure. Sit properly, drive relaxed.

At the Cathedral Road Clinic we can advise on posture. We treat neck and back pain - and a great many other things as well. If you are unlucky enough to be involved in a road accident osteopathy can help relieve the pain of injury, especially whiplash-type injuries.

Drive Safely!