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Arjen Bootsma asked:




A lot of us experience lower back pain whilst driving. A number of researches have investigated the relationship between driving and Back Pain, which uncovered uncovered some interesting results. One finding is a comparison of drivers in the USA and in Sweden found that 50% of people questioned in both countries reported low back pain.

So what is the connection of driving and back pain?

So far research has found three factors for low back pain whilst driving. The first one is the vibration from the engine (something that you can not change), the sitting position is the second factor and the third one is the length of time that we drive.

Scientists at laboratories have researched the effects of vibration of our body whilst driving. The Lumbar Spine(lower back) naturally resonates at a frequency of 4-5 Hertz and from research they found that this natural frequency can be distorted. This distortion can result into higher spinal loadings (compression) in the lower back, therefore causing an increased chance of low back pain. As mentioned before you can not change the vibration of the engine, but what you can do to reduce the effects of this on your lower back is to drive shorter periods at a time.

It is a lot easier to get comfortable in your seat when the car is stationary, a bit like sitting in a normal chair. But once you start driving the body will be subject to various forces like accelerations and decelerations, lateral movements from side to side and whole body vibrations.When we sit on a chair our feet, when on the floor, are used to support and stabilise the lower body. Whilst driving our abdominal muscles can not provide enough stability to our upper body and arms when turning the wheel. This will result in a significant increase of torsional stresses in the lower back, which in return will significantly increase the risk of low back pain.

To start with we should address one more important issue first – we all are guilty when it comes to adjusting our car seats correctly! In 2004 one of the largest car insurance companies (I won’t mention a name, after all you may think I am paid to write about this), released the findings of a research into how we sit in our car. (about 2.000 people were involved in this).

The research resulted in the following -

The headrest was found to be in an incorrect angle when driving of 61% of people involved in the study. This will increase the chance of ruptures of the spinal ligaments or worse when involved in an accident.
50% showed a slouched or hunched position over the steering wheel.
About a third of the drivers had back pain whilst driving.
25% tilted their heads or shifted in their seats each time they had to look into the ‘rear view mirror’.
Wearing unsuitable footwear or clothing happened to 34% of the drivers.
Please find below a list of 10 ways that can help to improve your seating position, make your driving experience more comfortable.

The Seat

Make sure that your bottom sits all the way in the back of the seat – where the base and the back of the seat meet. This will help to make you sit more upright and maintain the natural curvature of the spine, minimizing the stress on the spinal ligaments. If your seat has a lumbar roll built in have this all the way out – most cars with lumbar support that i tried do not allow enough support fom this lumbar roll, therefore it would be best to have it all the way out.

The Base length and Height of the Seat

The base of the seat should never touch the back of your knees and the front of the base should be slightly higher then the back, helping to provide more support and allowing you press the pedals without changing your spinal posture.

The Backrest

First relax back into your seat, place the seat at about a 10-15 degrees incline from the vertical position. If this feels unnatural to you then it probably means that the backrest is not upright enough for you. This can result into neck strain and / or coccyx (sitting bone) pain. Move the backrest more upright or if that doesn’t help you can place a small towel (folded in three) against the midspine, between the shoulder blades.

The Headrest

Have you ever noticed when watching an American movie that the headrests are often missing from the seats – it makes me crinch each time i see this (ooch). So much for giving a good example to our children. The position of your headrest will not only help to minimise the injuries of an accident but also to help to allow a better posture. The bony bit at the back of your head (known as the ‘inion’) is a good guiding point, the headrest should be level with this. There should be about 2.3 cm’s (1 inch for the non -metrics) between the back of your head and the headrest, when you are in the sitting position as described earlier. This to absorb shock as much as possible. This allows for the ligaments and the muscles of your neck to control the posture of your head better and giving better support in case of an accident.

Seat – Pedal distance

Make sure you have the distance between seat and the pedals so that when operating the pedals this does not cause you to over strech your legs or twist your body in any way. Thus your legs should not be straight when pushing the throttle or clutch all the way down. Obviously your knees should not be bend to the point you cannot easily move from one pedal to another. It is normally adviced to have your knees bend about 45 degrees.

The Arm position

Your arms should be as relaxed as possible, elbows bend around 20-30 degrees. If your steering wheel is adjustable have it in the mid to lower position (make sure the wheel does not partially obstruct the instrument panel), this will help to reduce the stress on your shoulders. Your hands should be positioned at ’10 past10′ and not as is suggested left hand at 9 o’clock and right hand at 3 o’clock.

The Armrests

If your seat has armrests then it is adviced to use these. As a guidance you should position the armrests so that they gently support the elbows, any more will cause the shoulders to rise and increase the change of straining your neck.

The Mirrors

These should only be adjusted once you have positioned your seat as described above. If not sure then please revisit the information again how to adjust your seat. The mirrors should be adjusted to allow you to freely look into them without the need of having to move your head much. you either have adjusted the mirrors incorrectly or you are to close to the steering wheel.

Adjusting Seat at intervals

This sound great in theory but for most of us this may be akward whilst driving. For those who have electric seats it is easier (although it always advicable to stop first), just reach for the buttons to adjust the seat without the need to take our attention of the road. It is said that you should be doing this every 30 mins. to reduce the incidents of back pain. This allows to change the pressure that is placed on the spine is varied regularly. Once arrived at your destination it would be good to strech! (don’t worry if it looks funny, soon everybody in the carpark will join in – you can be proud having started a new ‘healthy’ trend)

Have breaks

We all have seen the ‘take a break’ sign along the roads, helping you to avoid falling asleep behind the wheel. Taking a break helps your back as well, so when you need to take a rest you can have a strech at the same time to help your back. An hour maximum is the current thinking, although these tips should be taken as a general rule. This is a good time to adjust your seating position!

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Andy Finn asked:




A shoulder pain treatment is usually associated with anti inflammatories. Most of the times, these are non steroidal anti inflammatory drugs such as ibuprofen or aspirin. In more severe cases, prescription only medicines may be administered to the sufferer. Further up along the line, cortisone injections or even surgery are used as a last resort so resolve a difficult situation. Of course this is not only avoidable in most cases, but recovery times can be greatly cut down by implementing specific exercises for the rotator cuff. Inflammation will then ease off, and with it the pain.

Pain in the shoulder is the most common symptom to a variety of different shoulder conditions. It usually starts lightly only to become worse with time, especially at night. The discomfort can then go on for months and months, even few years sometimes. For example, the pain can be caused by an inflammation of the Bursa or of the Tendons of the rotator cuff, called Bursitis and Tendonitis respectively. They both lead to Impingement Syndrome, a clicking, snapping, and painful condition of the shoulder joint.

Pain can also be caused by a tear of such tendons or by the formation of scars in the capsule membrane protecting the rotator cuff. Such scars are called Adhesions and lead to a condition called Adhesive Capsulitis, commonly known as Frozen Shoulder due to its peculiarity of restricting range of motion in the shoulder affected.

For all of these different conditions, the common approach to shoulder pain treatment is the prescription of drugs, which they do work, but unfortunately come with side effects and are expensive on the long rung. They also cure the symptom only, not the root cause. A much better approach would be adhering to a professional set of rotator cuff exercises to reduce inflammation, cut down on recovery times, and eventually pain.

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Ricky Lim asked:




It doesn’t matter who you are, almost everyone will suffer from lower back pain at some point in their life. When I say lower back, I’m referring to the area that makes the connection between the upper and the lower body.

The lower back is responsible with the support of a large part of your weight. That’s why lower back injuries are so common, if you don’t twist, bend or lift the right way.

When you have lower back pain, you will probably spend quite a bit of time trying to find a treatment that works. At least you know that the lower back pain disappears after a few weeks of taking the needed treatment, if you don’t have an injury.

If the lower back pain doesn’t disappear after a few weeks, you should consult a doctor to find out the source of the problem.

In most cases, lower back pain will appear because of strains and injuries when it comes to how much your back can carry or for how much time you can do it.

In many cases, people get injured while playing sports, because they don’t know the correct positions to play.

As our age advances, the muscles and bones are weaker, which means that there is a higher chance of getting injured. Also, the discs that separate the vertebrae become weaker in time.

If such a disc is damaged, it will put a strain on your lower back. Such an injury can provoke increased pain, and in some cases you will need surgery to fix it.

One lower back treatment that works is using an ice pack over that area, keeping it for a quarter hour, every two hours. You need to do this for a few days in the beginning.

A lot of people prefer using heat instead of cold, but in the first few days, this can make things worse. The ice makes sure that the swelling and the inflammation go down.

After the first few days, you can use heat instead of ice, either by taking a hot shower or using a heating pad. You can also use hot water bottles for lower back pain treatment.

There are a number of drugs that can help you deal with the pain, such as Advil, Tylenol or Ibuprofen. Their best effect is if you begin to take them from the moment the pain appears, in the beginning. You shouldn’t wait until you can’t stand the pain anymore.

In the first few days, try to rest as much as possible. If you sit on the bed, lay on the side and not on your back, with your knees sitting on a pillow. If you really want to sleep on the back, sit on the floor, with your knees on pillows, which makes the circulation better. You only need to rest in bed for one or two days if you suffer from lower back pain. After that you should start doing things as normal.

Walking can be a very good exercise when you have lower back pain. A doctor will probably tell you to do stretches and other exercises to prevent future problems and to help with your current back pain.

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