Considering how much time we spend in our cars, ergonomics are just as important there as they are at our desks or in lifting. Many of the same principles apply. Proper ergonomics in your car will reduce physical stresses coming into your body on a daily basis and lower your risk of repetitive stress injury. As with a computer work station, there are a number of elements to juggle but, in a car, there is less room for adjustment, so we may not be able to create the ideal for each body type in every car. 

Let’s start by moving the seat so you can reach the pedals comfortably with the knees bent about 135 degrees, (half way between straight down and straight out). To maintain the three curves of the spine you need to be able to sit deep in your seat. Unfortunately, the cushion of many car seats tilt so your hips are below your knees. This is hard on your back.  If you can adjust the tilt of your seat or add a wedge shaped cushion to raise your hips it will allow your pelvis to naturally rock forward creating the forward curve of the lower back. You may also need a lumbar cushion behind your back so you can sit all the way back in the seat and maintain the angle of the legs.

In driver’s ed they tell us to keep hands at 10 and 2. This is great for city driving when you are making a lot of turns and need to be more responsive, but you don’t want to have your upper arm and shoulder muscles engaged all the time, especially if you have neck issues or headaches. It may help to adjust the tilt of the seat back or use a lumbar support to be a little closer to the wheel so your elbows can bend more when you are at 10 and 2. If you’re stuck in traffic or on a stretch of straight highway it’s nice to come down to 5 and 7. Don’t forget you can raise and lower the steering wheel as well. Ideally the seat back should be tilted back just 5-15 degrees.

Drivers on the shorter and taller ends of the spectrum have the most difficulty getting everything to fit just right. There is always a bit of compromise. The one thing you always want to be sure of is your head rest position. It is important that the head rest be just behind the back of your head. This reduces whiplash type movement if you have the great misfortune of being in an accident. If you’re on the taller side and need to have more tilt to your seat you may need to add a cushion to your headrest. If you are on the shorter side, having your seat more vertical may actually cause your headrest to push your head forward. Recently a patient had the brilliant idea of taking her headrest out and turning it around to create a better position.

If you’d like help looking at your personal drivernomics, please let me know.