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Driving
Like any task that involves sitting
for long periods driving can be a major cause of
pain and dysfunction.
Osteopathy can help to reduce pain and your
osteopath can offer advice on back pain management,
including simple exercises to prevent problems in
the future.
Below are some tips to help keep you on the move.
Keep moving
It’s not just the driver who can stiffen up in a
car. Passengers are often seated for long periods of
time in a fixed position.
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, ideally
once an hour, 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, a
height adjustable seat and height and reach
adjustable steering wheel (and use them).
You may wish to choose a car with a higher kerb
height to make getting in and out less stressful on
the spine.
Depressing the clutch increases the pressure on your
back so choosing an automatic may be better for you.
Power steering significantly reduces the load on the
spine.
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 particularly
long distances, check out the cabin and layout of
the controls with the four tests set out below.
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 future problems although if you
do spend a lot of time in the car there is no
substitute for stopping and stretching..
The five tests
1. The Praying Test – The driver places both hands
together, pointing forwards. 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, producing long term back strain.
2. 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.
3. 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.
4. 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?
5. The Kerb Height Test – Swing the right leg out of
the car as though getting out, and place the right
foot on the ground. Try and ensure the lower leg
(shin and calf) is in a vertical position.
Now look at the surface of the right thigh. It
should be sloping down towards the knee. If it is
sloping upwards (i.e. if the knee is higher than the
hip) you will have difficulty when exiting this
vehicle.
If the car can pass these 5 simple tests there is a
good chance that it is suitable for that particular
driver. By utilising the tests, a prospective
purchaser should be able to produce a short list of
suitable vehicles, from which they can then make a
choice.
When driving
Car seats and steering wheels may be adjusted to
suit your posture but make sure that you always:
When getting in, sit first then swing your legs into
the car. When you get out, move the seat back before
swinging your legs out.
Keep your seat reasonably upright, leaning backwards
only at a slight angle.
Keep the headrest adjusted so that the centre of the
headrest is level with your eyes. Don’t set the
headrest too low as this can allow more serious
injury in an accident.
Don’t ‘ride the clutch’, resting your foot in the
air?
To relax, raise your shoulders to your ears
breathing in, and then lower them as you breathe
out. You may want to 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..
Sit with arms gently bent at the elbow to the wheel
and don’t lean forward out of the seat.
Wear a seat belt and make sure it is properly
adjusted. Make sure children also have appropriate
seat belts and cushions.
Remember
Prevention is better than cure.
Sit properly, drive relaxed, take regular breaks
Osteopaths can advise you on posture.
If you are unlucky enough to be involved in a road
accident osteopathy can help relieve the pain of
injury, especially whiplash-type injuries.
for more information on vehicle ergonomics go to
www.car-seat-data.co.uk
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