Rearranging the Work Station: Adjusting Your Work Bench

Proper posture is essential to spine health. When possible, keep a slight inward curve in your low back. Avoid awkward postures, such as bending or twisting the spine. Try not to stay in one position for too long. Whenever possible, take breaks to get up, stretch out, and move around. Doing so reduces strain on your back. This is especially important if you spend a lot of time behind the wheel.

How can I benefit by learning this skill?

Sitting puts a lot of pressure on the discs of the low back. Driving compounds the problem. Proper sitting postures can help you stay comfortable and protect your back while driving.

How do I perform this skill?

Adjust the seat in your vehicle close enough so that your knees are bent and your thighs are as close to parallel as possible. If your seat has an adjustable lumbar rest, set it so that it forms a comfortable support for your low back. Some people find the adjustment works best when the lumbar support creates a slight inward curve in the low back. Others prefer to reduce the amount of support behind the back, which increases the angle between the hip and trunk. This effectively “opens” the hips and can take pressure off of the low back.

Are there other recommendations I need to be aware of?

You may find comfort with the roll or towel placed behind the small of your low back. Another option is to place the roll or towel under your buttocks, which can take pressure off the lower spine and help relax your hips as you drive.

What should I watch out for while doing this skill?

Keeping your back in one position for a long time can take a toll on the health of your spine. You may find it helpful to routinely change the position of your low back on long drives. Do this by occasionally altering the setting of your lumbar support or by removing the towel, roll, or pillow from behind your back. Also, plan to stop at least every hour on long trips. Find a safe place to stop so you can get out of your vehicle and walk, stretch, and breathe.