How To Prevent Lower Back Pain Due To a Road Trip

The instant I leaned over to unpack my bag, I felt the impact of the three-hour drive on my body with a sudden, tingling sensation in my lower back.

Summer is here, and for many of us, that means spending weekends on long drives to see friends, enjoy nature, and explore our surroundings. Road trips are exciting but can be tough on your back.

Effects of a Road Trip on Your Lower Back

“Any time you sit for an extended period, you may start to feel tight and sore,” states Brad Baker, DPT, a performance coach at Future.

But why did my back give out so quickly after only being a passenger in the car for a few hours when I sit at my desk all day at work?

“When you work at your desk for eight hours, you’re not sitting constantly,” says Abbigail Fietzer, DPT, an associate professor at Mount Saint Mary’s University. Unlike being at your desk with breaks for the kitchen or restroom, during a road trip, you’re seated for extended periods, with fewer breaks apart from the occasional stop.
You may adopt a position like reclining for immediate comfort, but in the long run, it may strain your back.

“Our spine is designed to support the weight of your head and upper body when upright,” explains Fietzer. During long drives, we often end up slouching, which doesn’t align the spine correctly.

Preventing Back Pain During a Road Trip

Although my back was already feeling the strain, there are steps you can take to ensure your body copes better during a road trip.

“The car setup plays a significant role in how your back feels during long drives,” says Fietzer. Position your seat to sit upright with knees slightly elevated above your pelvis. You can use a rolled towel or a specialized lumbar support pillow for added lower back support.

Take breaks frequently or change positions every 20-30 minutes if regular breaks are not possible. Engage your core muscles to promote good posture and reduce the chances of maintaining bad posture for extended periods.
Remember to engage your core muscles inside and outside the car and work on strengthening your core and back muscles to maintain good posture.

*Get ready for your road trip with these core exercises:*

Three Stretches to Ease Lower Back Pain After a Road Trip

If you’re experiencing discomfort and seeking relief for your lower back, there are specific movements to counteract the effects of sitting and pressure on the lower back.

Counteract the forward flexion of your lower back with an extension through a prone press up. Lie on your stomach, place your palms on the floor near your upper chest/shoulders, and push up while keeping your hips down.

To address the tilted pelvis, perform a pelvic tilt by lying on your back, arching your back to tilt the hips forward, and then releasing. You can also do a cat-cow position to achieve similar effects.

For your hips, try a kneeling hip flexor stretch, also known as an equestrian yoga pose, to relieve stiffness. Hold a lunge position with your back knee on the floor and front knee bent at an acute angle. Do this stretch on both sides.

These stretches can be done after a long drive or as a break during your journey.
A road trip doesn’t have to result in lower back pain. Keep stretching and strengthening, take breaks, and perhaps refrain from unpacking your suitcase immediately after sitting for hours!

*If you need relief, try this strengthening and stretching routine for lower back pain:*