Car Ergonomics - Expert Tips & Exercises to Relieve Pain Caused by Driving

Рет қаралды 29,718

5 жыл бұрын

#CarErgonomics #CarPosture #PainRelief
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Clients who come into Z-Line Fitness studio oftentimes complain about having pain while driving. Neck pain, shoulder pain, lower back pain, and sciatica are usually the main complaints. There are all kinds of documents out there showing you how to set up your office chair properly but very little about how to set up your car seat to prevent aches and pains - hence the reason we made this video.
One of the big reason driving causes us so much pain is due to the way we have to drive. We are mostly using one leg to do all the work unless you still drive a stick shift. The continuous back and forth between the gas and brake causes the inner thigh muscles, hip flexor muscles, and calf flexors and extenders to get a workout - but only on one leg! This imbalance in conditioning leads to hip instability which in turn causes lower back pain, sciatica, disc bulges, and herniations. Unfortunately, you can't simply drive with your other leg. There are, however, adjustments you can make with your seat or lumbar support you can pick up on Amazon to help. There also is a simple little exercise you can do. We'll show you all of this in our handy dandy video.
Your upper back, shoulders, and neck also take a beating when driving. If you like to cruise with your seat leaned back then I can bet you have neck pain. Depending on where you place your arms on the steering wheel you may have shoulder and neck pain. The good news is, in our video we show you what to do about that too!
Craig Zuckerman and Lori Clark of Z-Line Fitness take you through multiple ergonomic adjustments and an exercise to help you relieve pain caused by driving.
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Пікірлер: 41

@devinharwood6010 4 жыл бұрын

Great video, very helpful. I just got a car again after 10 years and it’s crazy how little I took these things into consideration when I used to have a car. Thanks!

@jamesbuchanan9937 5 ай бұрын

Thank You…straight forward & helpful 💪

@alanroberts7916 3 жыл бұрын

I thought it was the back surgeryI had in 1972. I just discovered that Toyota power seats have the lumbar support so I'll try exercises and seat adjustments.

@hagitsebton9352 4 жыл бұрын

Very helpfull. Thanks!

@harishreddybanda135 2 ай бұрын

Please do video on right foot position for break and gas pedal position( Iam feeling right leg Knee pain while driving)

@rainskitchenandgarden 4 жыл бұрын

Thank you so much for those tips. I recently did a 23 hour drive over a 48 hour period, then a 16 hour drive in a 24 hour period and that's when the sciatica developed. I felt like I was being tortured in the car! I didn't know about the arm position, I'll try that, and I should definitely lower my steering wheel. I'm going to take your tips about sitting in bed watching tv also (from another video). I like the exercise you suggested with the left leg. I find that depending on what shoes I wear, sometimes the pedals are too far for me if I'm in an ergonomic position sitting. What do you think of pedal extenders? (I have short legs) Thanks so much to both of you!

@armanis1234 4 жыл бұрын

Thanks your advice really helped

@ZLineFitnessSantaMonica 4 жыл бұрын

So glad we were able to help! Thanks for commenting and letting us know.

@ambergarcia690 5 жыл бұрын

I have a 2001 dodge caravan. And the lower seating adjusts up and down and slanting up and down. But the upper back is narrow and bothers my right shoulder, which I have a lot of inflammation in and its unstable. I drive like yall just got approved 😀. I've tried a lumbar support but it's too much. Then my head is then really leaning forward.

@TheTravellingHobo 2 ай бұрын

Great video

@ZLineFitnessSantaMonica 2 ай бұрын

Thank you for the kind words! Hope it helps.

@sandrabentley1420 5 жыл бұрын

That was very helpful, thank you. Especially for my sciatic pain while driving. Can you do a video on the hamstring tightness you spoke of and getting the other leg engaged with sciatic pain, the imbalance you pointed out? Thank you.

@ZLineFitnessSantaMonica 5 жыл бұрын

Hi Sandra, thanks for watching! I definitely can make a video talking about the hamstrings, SI joint instability, and it’s effects on Sciatica for you, as it’s a great idea for a video. Hopefully I can get it out in the next couple of weeks. If you subscribe you should get a notification when it comes out.

@sandrabentley1420 5 жыл бұрын

@@ZLineFitnessSantaMonica oh that would be so helpful, thank you. Just today I was driving and felt my sciatic pain when I remembered what you said about the dead man leg, so I held it hard on its rest and it felt good to engage my left leg (sciatic pain is in the right leg). So I'm listening and using your healthy tips!

@user-ju7bc8lh1t 5 жыл бұрын

I really love your videos and your way of explaining. Thanks very much! Could you do some videos on epicondylitis? How to fix it, how to live with it, and things like that.

@ZLineFitnessSantaMonica 5 жыл бұрын

Sure, we could definitely do something on tennis elbow. The big thing you could do right now is keep the forearm muscles warm. The more relaxed they are the less they will pull on their ligamental attachments at the elbow, reducing damage. Waring simple wrist bands throughout the day can do this (amzn.to/2Ghijxu). This device can also help when worn while you play tennis or for any activity that is causing your pain (amzn.to/2MKr58l0). I'll try and get a video out in the next couple weeks on this with some stretches and additional help.

@user-ju7bc8lh1t 5 жыл бұрын

@@ZLineFitnessSantaMonica Thanks a lot! Btw, the second link doesn't work. Looking forward to the video P.S. It's not for tennis, but for gym sadly, the ones who lift get this problem very frequently Thanks again!

@ZLineFitnessSantaMonica 5 жыл бұрын

Hey thanks!! I’ll fix that ASAP! If it’s happening at the gym then be extra careful that you’re not bending your wrist (flexion our extension) when lifting. A specially in the initial movements of ballistic movements, clean & jerk etc. thanks for letting me know more specifics as I’ll add that into the video.

@PeachPhillips 8 ай бұрын

Thank you for this helpful video, I'm suspecting that my right SI joint & knee pain are from my driving posture. Could you do a video on the correct leg/knee/feet posture for driving to prevent knee & SI pain?.

@ZLineFitnessSantaMonica 5 ай бұрын

The bigger cause of the SI pain isn’t as much the position but the over use of the right inner thigh and hip flexor muscles. At the end of the video I go over a two simple exercises to do to help prevent the SI pain. But I’d you do our entire 11 Back Repair Video Series, a couple times a week, or before/after a big drive, that will definitely help. www.zlinefitness.com/11-back-repair

@CrooklynPilot Жыл бұрын

Great tip video. Can you do another video with cars with bolster base seat (Germans cars)

@oopsburntoast 6 ай бұрын

Great video! Thanks, guys! Would you also please be able to do a video for how to get comfortable in a newer car seat where the headrest pushes the drivers head forward, thus pushing them into an awful pain-inducing posture? How for them to get into a proper head-over-shoulders-over-hips posture? I’m finding new car seats unbearable as I have good posture and all new car seats are adapted to poor posture. I’d love to know what help you might suggest for the small percentage that struggles with this. Thank you!!!

@ZLineFitnessSantaMonica 6 ай бұрын

Sorry to hear about the car seat issue. With the forward head problem in the car seat I suggest a product to try out called the Back Shield (amzn.to/41E4zEC). That’s an affiliate link that will take you to the product on Amazon. I use this at home on our office chairs as they help fix the lack of uppe body support that is missing in chairs and it could also help the forward headrest position as it should change the angle of the mid/upper back, putting your upper body more forward and reducing the push of the headrest on your head. Also, as mentioned in the video, I like to lift the back of the seat that’s under my butt and drop the front part. This is challenging with some of the bucket seats today as they are in a lean-back position but you can see if it’s possible to adjust your seat properly.

@Proximian 10 ай бұрын

I drive a Tesla, and due to one-pedal driving, I rarely use my brake, which provides more balance between my left and right legs as they are both stationary when I drive. Holding the steering wheel should be in the 9 and 3 position. Although you suggest holding the steering wheel low to relax the shoulders, it's more dangerous to hold it so low as you lose control of the car, and your arms are no longer balanced in controlling the car if an evasive maneuver is required. Holding the steering wheel so low could cause you to lose control of the vehicle and crash. I would put driver safety and my life above relaxing my shoulders because exercising outside the vehicle is a better and safer solution. Professional drivers only recommend holding the steering wheel at 9 and 3 for safety and control.

@ambergarcia690 5 жыл бұрын

Also my wheel will adjust up and down but I can not move it towards me

@joannaquanttumphysics 3 жыл бұрын

Thank you. What about UberEats, Doordash drivers who stop and go all day long?

@ZLineFitnessSantaMonica 3 жыл бұрын

That’s a good question. One good thing is you guys get in and out of the car often which is helpful to reducing the repetitive stress of driving. Couple things to think about to reduce other repetitive stresses on the body, from your job. Think about how you place the food in your car and how you take it out of the car. You’re doing that multiple times a day, so if you alway reach out and put it in the passenger seat and then reach over to your right to pick it up, over and over again, this could create a muscular imbalance that could eventually cause pain and injury. Switch it up. It would be best to use the trunk or open the passenger door to place the food in and take it out of the car in a fashion where you’re not bending or twisting to one side. You may also want to see if there are any other repetitive motions you’re making and see if there is a way to balance them out. If your do some hip and core exercises, daily, that would go a long way to helping prevent pain and injuries. Try these exercises out from our other videos: kzfaq.info/get/bejne/gd57bMyDl9axpYE.html kzfaq.info/get/bejne/bpamfKdhr6_WoX0.html kzfaq.info/get/bejne/j6yTa9mlzNG4lZc.html Also, if you’re car doesn’t have a good seat in it you may want to try this product out: amzn.to/3cFj3uN It’s a full back support for your car. I actually use this product on my desk chair and I love it! Hope this info helps.

@caseypromise 4 жыл бұрын

But what if you have sciatica, a bulging disc in both the Lumbar and Cervical areas, stenosis, DDD in both Lumbar and Cervical, arthritis in both hips AND both shoulders, tendonitis and bursitis in both shoulders and elbows, middle and upper back pain and no arm rest on the left side AND you drive 270 miles a day for work 5 days a week? 😞

@ineskt6361 4 жыл бұрын

Hey Good luck with that, I hope you're doing well

@joannaquanttumphysics 3 жыл бұрын

Hey, I'm not the only one :) I think anything that brings down inflammation helps, along with exercises you can get from a physical therapist. Turmeric, ginger, cinnamon, pepper tea or with a bit of milk and a sweetener helps. Tastes good too, believe it or not. Google golden milk if interested. I hope you feel better!

@ZLineFitnessSantaMonica 3 жыл бұрын

Sorry I missed this back when it was posted, but I think Jo Hu is correct, there’s a lot of inflammation going on and you should look at that as an underlying condition. Doing a low inflammatory diet and also using things Arby’s reduce inflammation would be very helpful. Also, doing daily exercises to stabilize your body and joints would be most helpful as instability and muscular weekends can cause inflammation.

@ZLineFitnessSantaMonica 3 жыл бұрын

Great points! Thanks for the reply here.

@alanroberts7916 3 жыл бұрын

I would apply for disability.

@theflyingdutchman22 4 жыл бұрын

Are you winking at me?

@ZLineFitnessSantaMonica 4 жыл бұрын

Haha! Love the comment! I actually have facial paralysis do to a brain tumor, so one eye does it’s own thing 🥴. Funny you’re the first to mention it. Thought by now I would have heard much worse.😉

@alanroberts7916 3 жыл бұрын

The human body is not perfectly symmetrical but every seat ever made is perfectly symmetrical. So it's up to us to find that special position or exercise that works or helps even a little. I don't understand why I can sit in my recliner at home for hours and hours but ten minutes in my car I'm in agony!!!

@ZLineFitnessSantaMonica 3 жыл бұрын

In the car your actively using your right hip flexors , iliopsoas, and inner thigh muscles, only on your right side. That’s the big difference. Especially if you drive often and long distances in traffic.

@SkepticalCaveman 3 жыл бұрын

I'm buying a car with autopilot, so I don't have have to press the pedals much at all.

@ZLineFitnessSantaMonica 3 жыл бұрын

It makes a huge difference. But if you drive a lot definitely try out the left leg lifts exercise. It can help.

@SkepticalCaveman 3 жыл бұрын

@@ZLineFitnessSantaMonica Sure, I will do it. I can't sit very long anyway because of my back, so I will charge my car every hour on a long trip and stretch my legs outside for 10-15 min. Two birds with one stone since I can charge using the slower, but free, more often and get my body moving at the same time. And every 4 driving hours I will take an hour break for food and excercise. I problably won't take trip longer than 4h more than once a year or so.