Driving for comfort: the path to pain-free success

By Dave Adams, Senior Safety Management Consultant

Most of us sandwich our workday between two commutes. Whether we drive or use public transportation to safely reach our destinations, how we spend our commuting hours can have a drastic impact on our comfort and overall health.

When it comes to driving safely, without hesitation we think of avoiding accidents and collisions.

While our primary focus should be on correcting hazardous behaviors associated with speed, seatbelt use, distracted driving, and following distance, to name a few, coming in a close second should be reducing ergonomic risks that lead to discomforts and contribute to chronic health problems.

As a safety and health consultant, I've fielded numerous inquiries on adjusting office workstations for comfort, but I rarely receive questions on improving ergonomic conditions while driving. This is surprising, since for some, driving commutes can equal up to half of the average work day. For those who drive routinely for work, you might find yourself behind a steering wheel longer periods of time than at a desk. I recommend building vehicle ergonomics into your organization's ergonomics program, if you haven't already done so.

Tip: Are you a leader or person of authority in your organization?

Bringing an ergonomics perspective into your decisions early on in the process can significantly impact employee comfort and morale, as well as limit employee complaints. For your highest return on investment, ergonomics should factor in design modifications and improvements to vehicles and equipment as a primary solution, with employee-focused stretching and frequent breaks second. Don't assume that asking employees to stop and stretch will be the best solution to your ergonomic challenges.

Ultimately, proper ergonomics can help your drive be more comfortable and reduce the potential for chronic pain. But it also can set the stage for maintaining good health practices throughout your driving career. Asking these questions can reveal early warning signs of harmful risk factors associated with driving:

• Do you drive for long periods of time on a routine basis?
• Do you experience discomfort soon after reaching your destination?
• How would you rate the comfort in your neck, back, and shoulders after long trips?

Focus on your hips | If you want to improve your drive, focus on proper posture. Let's start with a quick look at how long-term sitting is affecting your commute:

When you sit, your pelvis rolls backward. The natural curves in your spine flatten, causing increased pressure on the disks and spine. In the seated position, the muscles and ligaments of the low back are under constant static tension.

Additionally, when you stand after a long drive, those low back muscles and tendons remain somewhat "slack." With this in mind, you can compound the negative effects from sitting if you stand up and go directly into performing any task involving lifting. The best solution is to dynamically warm up the whole body and spine prior to arduous work. SAIF created a short video explaining a few warm-up activities that can help prepare your body for physical exertion.

Tip: Focus your ergo efforts on addressing these discomfort areas: 

• Neck, shoulder pain
• Poor circulation to hips, legs, and buttocks
• Muscle strain and pain in low back
• Cramps in the calves and legs

How to correct this: Adjust for ergo before you go.

Before you start your drive, taking a few extra minutes for these adjustments can help to avoid pain along the way:

• Adjust the seat height so you can comfortably see the instruments and the road. Your hips should be in line with, or slightly higher than, your knees. (Use a cushion if needed.)
• Rest your left foot in a comfortable position (if you're driving an automatic). 
• Make sure your feet can comfortably depress the accelerator, brake, and clutch without your back leaving the seat.
• Slightly recline the seat back to an angle of approximately 100 degrees.
• Adjust the steering wheel to avoid excessive reaching (distance should be a minimum of 10″ to your breastbone). 
• Place hands at an 8 and 4 o'clock (or 9 and 3 o'clock) position to reduce the risk of shoulder and neck fatigue.
• Stop regularly, get out of the car, and preform whole-body dynamic movements.
• If available, adjust the lumbar support periodically.

Want more driving ergo? Visit saif.com/safety to learn more about ergonomics, mobile devices, proper posture, stretching, and more.