Why does driving on the highway hurt my back?
You sit still for a long time, your legs stay forward and your back has little to move it. The muscles around your lower back and hips tire, and the joints stiffen.
Vibration from the road and a seat that does not fit you add to it. If the trip is a balik kampung drive with children and traffic jams, you tense your shoulders too.
How do I set up the car seat?
Five steps that take a minute, done before you leave Ipoh or any stop.
- Seat height: high enough that your hips are level with or just above your knees.
- Distance: close enough that your knees stay slightly bent when you press the pedals.
- Backrest: upright with a small roll or towel in the curve of your lower back.
- Headrest: the middle of your head against it.
- Steering wheel: you should reach it without stretching your shoulders.
Check your mirrors after you adjust. Our page on driver back pain has more on driving for work.
How frequently should I stop on the expressway?
Plan a stop before pain starts. Use the rest and service areas along the North-South Expressway to get out, walk for a few minutes and stretch.
Even in festive-season jams when you cannot leave the car, change your position, wiggle your pelvis, roll your shoulders, and straighten your legs if it is safe to do so. Do not take your attention off the road.
What stretches help at a stop?
- Stand with your hands on your hips and lean back gently for a few breaths.
- Walk for a couple of minutes.
- Pull one knee toward your chest while standing, then the other.
- Roll your shoulders back and down.
If the pain is a stabbing one, or runs down a leg, do not force the stretch. Read about sciatica and sitting for the leg pain version.
When should I worry, and when should I see a physiotherapist?
Go to a doctor straight away if pain comes with leg weakness, numbness in the groin or loss of bladder or bowel control. See back pain: when to worry for the full list.
For pain that returns after every trip, a physiotherapist can look at your hips, trunk strength and sitting habits. See lower back pain from sitting for more.
What if I am the child driving up to see my parents?
If you drive from KL or Singapore to Ipoh, the pain can start before you arrive and be worse for the return. Plan stops, and book a day or two when you are in Ipoh with no driving.
If your parent needs care and you are tired from the road, we can see them at home while you rest. Home physiotherapy across Ipoh is available now, and our Canning Garden centre, near Fatimah Hospital, is opening soon.