Illustration by Jonny Mendelsson
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Vroom for Improvement
By Melissa Gotthardt, July-August 2003
5 ways to cut down on back pain during long summer road trips
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Before you take off for a summer road trip, be prepared: Sitting in a car for hours is a pain in the back, putting pressure on your back muscles and spinal disks. We've mapped out a pain prevention plan that fits any trip you're planning, from I-95 to Route 66:
Keep on Rollin'
Rock from side to side in your seat, rolling from your left butt cheek to your right, then back. Repeat this move about a dozen times every 20 minutes or so. This keeps the fluid in your spinal disks moving—which prevents stiffness.
Make a Squeeze Play
Some behind-the-wheel "cheek squeezes" are a smart idea every 10 miles or so. "The muscles that run along your spine are puny compared to your butt muscles," says Maryland physical therapist Steve Daisey. "Contracting your buttocks helps stabilize your spine, so the back muscles that keep you upright get a break." Squeeze your buttocks together gently as you drive; hold for five seconds, then release. Repeat 10 times.
Try Steppin' Out
Don't rest at the rest stops—get out and walk around. A walk break every hour or so gives muscles the blood rush they need to fight stiffness. For maximum revving in minimum time, try a 10-minute walk while moving your arms in a wide front-to-back arc. "You'll open up your gait and increase your circulation," notes Daisey.
Put Stress in Reverse
"When driving, your entire upper body slumps forward," says Daisey. "To reduce back muscle stress, you want to reverse that posture whenever you can." Try this back, neck, and shoulder stretch whenever you exit the car: Place your hands gently on the back of your head so your elbows are about even with your ears, then pull your elbows backward as far as you can. Next, clasp your hands loosely at the small of your back (as if you're handcuffed), then roll your shoulders back as you extend your arms out and up behind you.
Don't Shoulder the Burden
A couple of hours in a car can cause your spine to curve out of its natural "S" shape into a "C" that causes upper back muscles to cramp. To help restore normal posture, shift forward slightly in the seat, then stick your chest out and move your elbows back and down as if you're trying to put them in your back pockets. You'll help fight that C-curve, and you should feel relief between your shoulder blades.
Now, read the related article on AARP.org for more tips on treating and preventing back pain.
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