Long drives, aching backs: the growing problem drivers ignore

Long hours behind the wheel may seem harmless at first, but for many drivers, the real damage begins quietly; with a stiff neck, an aching lower back, or sore shoulders after yet another journey. From office commuters stuck in daily traffic to ride-sharing drivers and long-distance travellers, prolonged driving is becoming a growing source of physical discomfort in modern life.

Health experts say one of the biggest culprits is remaining seated in the same position for extended periods. Poor sitting posture inside the vehicle places constant pressure on the spine and muscles, gradually leading to pain and stiffness that can interfere with work, sleep, and daily movement.

Simple adjustments, however, can make a remarkable difference. The driver’s seat should support the natural curve of the lower back while allowing the spine to remain upright. Sitting too close to the steering wheel can strain the shoulders and neck, while sitting too far may put extra pressure on the waist and legs. Experts also advise keeping the knees slightly bent and ensuring the feet comfortably reach the pedals. A small cushion behind the lower back may help ease pressure during long drives.

Another common mistake is driving with tense shoulders and rigid arms. Many motorists unknowingly lift their shoulders while gripping the steering wheel too tightly, creating stress in the upper body. Relaxed shoulders and slightly bent elbows can reduce unnecessary strain and improve comfort on the road.

Regular breaks are equally important. Specialists recommend stopping every one to two hours during long journeys. Even a short five-minute walk, combined with gentle stretching, can improve blood flow and reduce muscle stiffness. These brief pauses may also help drivers stay alert and refreshed.

Exercise outside driving hours also plays a key role. Walking, stretching, yoga, and strengthening the body’s central muscles can improve flexibility and provide better support for the back. Proper sleep before a long drive is another overlooked factor, as tiredness increases muscle tension and discomfort.

Experts further warn against holding a mobile phone between the shoulder and ear while driving, as this creates uneven pressure on the neck. Hands-free devices are considered a safer alternative. Persistent pain, numbness, or weakness should never be ignored, as early care can prevent more serious complications later.

The writer is the chairman and chief consultant at Dhaka City Physiotherapy Hospital, Dhanmondi, Dhaka. Email: dreasin20@gmail.com