Back Problems from Driving? Try These 3 Tips
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Back Problems from Driving? Try These 3 Tips
Does your back start aching every time you get behind the wheel? You’re not alone. Back pain from driving is one of the most common issues we see at Barefoot Physiotherapy.
For some, driving makes existing pain worse. For others, it’s the only time they feel pain at all. The good news? With the right strategies, you can reduce discomfort on the road and prevent long-term problems.
Here’s what you need to know.
Why does driving cause lower back pain?
Driving puts your body in a sustained posture — sitting still, restricted movement, and often less-than-ideal seat setups. Over time, this can lead to:
Tight muscles in the shoulders, hips and lower back
Reduced movement options in your spine
Irritation of joints, discs or ligaments, especially if there are old injuries or changes with age
Your body is designed to move. So when it’s locked into one position, discomfort builds up.
3 tips to avoid lower back pain while Driving
Adjust your seat and headrest
Play with the backrest angle, seat distance, and steering column height until your body feels supported. Your head should rest gently on the headrest without being pushed forward, and your arms and knees shouldn’t feel overstretched or cramped. This is often overlooked and really can make a big difference for you!Use lumbar support
If your car’s setup isn’t enough, add your own. A lumbar cushion (or even a rolled towel) can provide extra support for your lower back or hips.Take regular breaks
Even with the best seat setup, long drives will cause stiffness. Get out of the car every two hours (or more often if needed). Walk, stretch, or do a few gentle movements to reset your body and reduce fatigue.
What to do after a long drive
Once you arrive, give your body the chance to move again. Try:
A gentle forward fold with soft knees
Leaning back with hands on hips
Side bends, lunges or squats to wake up the hips and glutes
Seated twists or cat/cow movements if space is limited
The goal is simple: restore movement and take pressure off tight areas.
Exercises to build long term resilience
Managing back pain isn’t only about what you do in the car. It’s also about preparing your body to handle long drives. Helpful options include:
Mobility work: cat/cow, thoracic rotations, trigger ball releases
Strengthening: core, glutes, hip flexors, and back extensors
Motor control: pelvic tilts, hip shifts, subtle spine movements to improve awareness and options
General exercise: walking, pilates, strength training to build endurance and reduce inflammation
The right mix depends on your body and your goals, which is why a personalised physio plan is key.
Back Pain from driving doesn’t have to be your normal
If driving is leaving you sore, stiff, or dreading long trips, Barefoot can help. Our Brisbane physiotherapists look at the whole system — not just your back — to ease pain now and prevent it from coming back. Click Here to find out why clients choose Barefoot Physio.
Book online or call us on 1300 842 850 to get started.