With the end of the year coming up – and summer holidays looming, I've been noticing one thing more and more… TRAFFIC! I’m not sure about you – but I don’t recall traffic ever being this bad. And if you aren’t the driver – this article is still for you! No matter where you sit in the car – you should focus on your posture as much as the driver.
Picture it, you woke up – had an incredible night’s sleep, and then drive to work sitting like a banana… followed by the next ±7 hours at your desk… where you also sit like a banana… How about making use of that time driving to work on your posture? It’s not like you can go anywhere else. So, what can we do?
1) Support your back
Sit as far back in the seat as possible. Now, check that there is a 2 to 3 finger gap between the front of the seat and the back of your knees. If you are struggling to achieve this, think about getting a lumbar cushion. Or you can simply make your own. Take a towel and create a roll that will fit in the small of your back. Secure the roll place with elastics to prevent it from unravelling every time you get out of the car.
Lumbar cushions are available online, or in stores such as Dischem, Clicks or Leroy Merlin.
2) Lift those hips!
Elevate your seat so that your knees are slightly lower than your hips – this ensures adequate circulation and keeps the hip joint open.
3) Don’t sit too close
Your feet should be able to comfortably reach and press the pedals through their entire length of motion. Sitting too close puts you at risk for severe injuries in the case of a car accident.
4) Eyes up front
While you need to be able to see over the steering wheel with sufficient clearance – ensure that your head is not too close to the roof of your car. Make a fist and try place it between the top of your head and the car – if it is a snug fit, you’re probably sitting a bit too high.
5) Lean back (a lil)
Your seat back should be at approximately 110° to the bottom part of the seat. This will allow for sufficient relaxation of the spine, while also preventing your head from being too far back. A seat that is leaning too far back will require you to put added pressure on your spine when bringing your head and shoulders forward to see or steer.
6) Adjust your side mirrors
Prevent your neck from straining while driving by ensuring your rear-view and side mirrors are properly adjusted. Do this before you begin your journey. You should be able to see the cars behind you without placing unnecessary tension on your neck.
7) Set your headrest
Your headrest is important in preventing whiplash injuries – so make sure it is properly positioned. The top of the headrest should line up with the top of your ears. When you are sitting, the back of your head should just be touching the headrest.
8) Relax, take a break
Even with your wonderful seat set-up, discomfort can occur from time to time. Listen to your body. Take breaks when needed, hop out the car at designated stopping points and have a great, big stretch. Not only will your muscles feel better, but it will also increase your blood flow.
While we jiggle and rattle around in our cars – it is important to remember that not all seats can accommodate our spinal curves. That being said – there is a lot WE can do with regards to how we sit. Hopefully you picked up a tip or two!
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