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Is your commute ruining your posture? 3 driving tricks to save your neck and back

According to data from the US Census Bureau, the average American commutes to work 25.5 minutes each way, and nearly 10% of us spend an hour or more getting to work. Most of us configure our car seats for suboptimal ergonomics, so time spent behind the wheel wreaks serious havoc on the back and neck. Our driving time, followed by eight or more hours hunched over a computer keyboard, is a huge contributor to the very real growing epidemic of poor posture (and the accompanying back / neck pain).

As an expert on posture and ergonomics, I am amazed at how most people position themselves while in their cars. Most people don’t realize that their seats are too tilted, their head is too far forward (causing severe neck strain), and their arms, reaching for the steering wheel, bring their shoulders into a hunched position. . As a result, many Americans experience extremely sore back and neck pain even after very short trips.

Let’s look at three simple techniques you can use that will instantly improve your position behind the wheel for a comfortable, pain-free ride.

1: Avoid the 10 and 2 o’clock hand positions taught in driver’s education

Driving with your hands toward the top of the steering wheel can push your shoulders forward, which tends to collapse your chest, leading to a rounded upper back and encouraging a hunched posture. As an alternative to the traditional 10 and 2 position, try the 9 and 3 o’clock, or 8 and 2 o’clock positions. You will notice that the lower positions of your hand will immediately open your chest and allow your shoulders to be further back. This will lead to a straighter upper back and a more upright posture.

2: keep your shoulders in contact with the back of your seat

This may seem like an obvious technique, but while driving, press your shoulder blades and shoulders back into the back of the seat. Our natural driving tendency is to round your shoulders forward, so remembering to push them back from time to time will help you maintain an upright posture while driving. And if by doing this, the steering wheel is too far forward to reach it, your seat is positioned too far back and needs to be adjusted forward so that you can easily reach it. Most drivers keep their seats set too far back, forcing their shoulders to lean forward as they reach for the steering wheel.

3: Make your rear view mirror remind you to keep your posture upright and straight

This is another very simple (and seemingly obvious) tip, but it is quite effective. When you first get into the car, sit in a good upright posture, with your head up above your shoulders, your chin up, and your back straight. Adjust the rear view mirror to this vertical position and drive. Over time, we all have a tendency to settle into our seat, so when you find that your posture begins to hunch, you will be reminded to sit down as your rear view mirror will now point too high. Now, get back to a good upright posture and your mirror will be back in the correct position. Just an inch or two of seating will make a surprising difference in mirror position, so remember this powerful tip for staying upright and in good posture while driving.

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