It may be that more than one has planned their vacations for this summer, and surely some will travel more kilometers by car than they are used to. Although the rest of the passengers can change their position at will in the seat, the driver must stay focused on the road and, ultimately, in making the journey in the best possible way.

Depending on the pressure or the way the individual sits behind the wheel, some types of pain are likely to occur. Although multiple variables are taken into account (hydration of the body with energy drinks) or the inclusion of certain distractions that liven up the trip (a music playlist), it is common for many drivers to complain about the back.

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The four best yoga exercises to avoid back pain


“The back pain experienced by spending a lot of time in the car is due to the pressure on the back discs“Sports physiotherapist James Wyss told Fatherly. The specialist states that” these discs act as a shock absorber between the legs. This force exerted when sitting to drive goes from the ischial tuberosity, or the so-called “seat bones” at the base of the pelvis, to the spine, which translates into a compression or load effect on the back.

Avoid applying pressure when sitting

More than one of you will have noticed that it is easy to stretch your calves and hamstrings before sitting in the car. However, there is no way to prepare your back for a longer journey. Dr. Wyss advises in this case to carry out movements on a regular basis that strengthen the spine, which will encourage better use of this area of ​​the body and avoid applying pressure when sitting.

You may experience more or less load on the back discs depending on how you feel (Unsplash)

In case you have not exercised routinely to avoid back discomfort, there are a number of tips that would be interesting to put into practice. First of all, it is important to check the position of the driver’s seat: “You may experience more or less load on the back discs depending on how you feel.”

People who tend to hunch over the steering wheel when driving or lean over to read the navigator should recline the seat as far as possible to avoid putting pressure on the pelvic area. In case of advancing the site and continuing to feel pain, it will be better to avoid a forced posture that can generate more discomfort.

It will be better to avoid a forced posture that can generate more discomfort

Then, just as it is interesting to make stops to hydrate with water and stretch the legs, the breaks are used to give a break to the back. One way to stop along the way is to approach a gas station to fill the tank, enter a bath or refresh with a drink.

Don’t forget to set an alarm

In order not to spend too much time behind the wheel (without being aware of the passing of the hours), it is advisable to set the alarm on the phone to stop the car and leave the driver’s seat for a moment: back is just walking. releasing the body from a position flexed when walking, which reduces the load on your discs. ”

The third and final tip involves stretching. While warming up your body before driving is of little use, stretching during the ride counteracts the discomfort you may have in your back. As the discs are under pressure, “the muscles around them tighten, causing a sensation of tightness.”

The most useful thing you can do for back pain is to simply walk (Unsplash)

Dr. Wyss recommends “spinal-extending movements.” Although more than one thinks that this is synonymous with a forward leaning movement to touch the toes, what this does is to exert greater pressure on the spine. Instead is better try two postures proposed by the physiotherapist.

The first movement you can do when you leave your seat is to extend your spine. To do this, it will be necessary to separate the feet at a distance equivalent to the length of the hips. Next, rest your hands on your hips and lean back, lifting your head and chest toward your neck and dropping your shoulders slightly. “You don’t need to exercise, just feel the stretch,” says Dr. Wyss.

“The muscles around him tense up, causing a tight sensation.”

Another way to cope with pain is to turn to the relief position of Brugger, a 20th century neurologist. To do this, it will be necessary to separate the legs and slightly rotate your knees and feet. Next, sit forward and let the weight fall between your knees and feet.

Take the opportunity to lift your chest towards the sky and arch your lumbar area. Leave your arms at your sides and turn your hands until your palms are facing out. Hold the position for ten seconds as you inhale and exhale. With what repeat this movement five times it will be more than enough.