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Back pain can quickly turn any road trip into a grueling journey. As they say, “Sitting is the new smoking.” Spending too much time in a car seat is really no different than being perched for hours on an office chair. Unfortunately, my household is all too familiar with car-related back pain due to my husband’s two spinal fusions over a decade apart. If you start feeling discomfort on the road, though, there are a few things you can do to help yourself feel better.

How to relieve back pain from driving

  • Adjust your seat
  • Support your lower back
  • Take breaks and stretch again
  • Use heat or cold therapy
  • Consult a health professional

Start by making sure your seat is in the right position. The video above has some really helpful, detailed seat position tips. In any case, you should sit back so your spine fully touches the seatback. Your knees should be slightly lower than your hips. Adjust the seat height and tilt until you feel supported. Make sure you can reach the pedals without stretching.

If your car seat doesn’t offer much lumbar support support, add a small cushion or rolled-up towel behind your lower back. This support maintains your spine’s natural curve, reducing pressure on your discs and muscles. Many experts recommend this because it can prevent and reduce lower back pain.

Staying in one position too long can stiffen your muscles. Plan to pull off the road for a decent break every hour or two. Get out of the car, walk around, and stretch. Don’t rush it! When my husband and I are road-tripping with our two kids, we’ll do funny group stretches and even race each other from point A to B at rest stops. Even a few minutes of conscious movement can make a big difference.

A heating pad or hot towel can soothe sore muscles. Per the National Institutes of Health (NIH), cold packs can reduce inflammation. Use whichever feels better for you. Applying heat or cold for 15-20 minutes can provide relief.

If back pain persists, it might be time to consult a healthcare professional. They can check for underlying issues and recommend treatments, including physical therapy and other interventions.

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Editor-in-Chief

Sarah Kennedy

Sarah Kennedy joined the MotorBiscuit team as managing editor in 2021 and brings with her a bevy of automotive expertise. She’s an ASE-Certified Automotive Service Consultant and licensed car salesperson with over a decade of shop operations experience.

Sarah was the creator of “Shop Smarts” for MOTOR Magazine and was a contributor from 2013 to 2020. Her work earned her a Gold Medalist award from the American Society of Business Publication Editors in 2014 and Bronze Medalist awards from the International Automotive Media Competition in 2014 and 2015.

She has attended the Automotive Management Institute and earned her bachelor’s degree in English from The Ohio State University.