Road Trip: Tips for a Pain-Free Car Journey

Ready to hit the road? Traveling by car or RV is a fantastic way to explore Quebec! Picture this: the scenery rolling by, windows down, hair in the wind, and not a single worry on your mind. It would be a shame if this perfect picture were spoiled by joint or muscle discomfort. Unfortunately, sitting for long periods in the car can be tough on your body - especially your lower back and neck.

1. Adopt a good sitting posture

In the car, it can be challenging to maintain proper posture for your lower back. Because of the shape of most car seats, the pelvis tends to tilt backward, which reduces the natural curve in your lower spine. However, keeping a slight arch in your lower back helps relieve pressure on the discs between your vertebrae. To promote this optimal posture, make sure you're sitting on your sit bones (ischial tuberosities). You can support this with a small roll placed at the base of your spine, just above your beltline - a rolled towel works perfectly. You may also want to move your seat forward slightly, especially if you're driving a manual car.

2. Take frequent breaks

Often, when we have a destination in mind, we want to get there as quickly as possible with minimal stops. But that approach isn’t ideal - especially if your lower back is giving you trouble. Try stopping about once an hour (in a safe location) to get out, walk around a bit, and stretch your back by placing your hands on your lower back and arching backward. You don’t need to stop for long - even a few minutes will make a difference.

3. Avoid pushing your head forward

Take a look around during your next road stop - you’ll notice it’s rare to see someone sitting with their head perfectly upright. Prolonged forward head posture irritates the joints in your neck. Ever catch yourself leaning forward to read a road sign more quickly? That habit also stresses the cervical region. And let’s be honest - it doesn’t really help you read the sign any faster, even if you lean two or three centimeters forward!

4. Position your hands properly on the wheel

While most driving-related pain stems from the lower back and neck, it’s not uncommon to experience shoulder pain or tightness in the upper trapezius muscles. No disrespect to your driving instructor, but instead of holding the wheel at the traditional 10-and-2 position for hours on end, try lowering your hands slightly. This minor adjustment can help relax your shoulder and upper back muscles. Who said a tip has to be complicated to be effective?

Have a great trip!

Book an appointment at a clinic near you today.

Article written by Simon Desrosiers, physiotherapist.

Originally published on November 8, 2019. Updated on May 29, 2025.