We are making long car journeys more and more often. On top of our daily desk work, these journeys keep us in the same position for a long time, which can lead to fatigue, heavy legs, back pain and loss of concentration. These are problems we would rather avoid before starting a relaxing holiday.
Here are some tips to tackle these problems and travel comfortably and relaxed in the car:
1. Seat height
Make sure your hips are higher than your knees. If that is not possible, try to get your knees level with your hips. There should be at least a fist's width between your head and the roof of the car. If your seat is not high enough, use a seat cushion to sit higher.
2. Distance to the steering wheel
When you stretch your arms out at shoulder height, the steering wheel should be level with your wrists. Do not set the wheel too high either, so that your arms stay below shoulder height. Armrests, if available, can help you relax your posture even further.
3. Distance to the pedals
Ideally, your knee should be slightly bent when you press the pedals all the way down. If your legs are straight or bent too much, this puts extra strain on the knee joint. Keep a fist's width between the back of your knee and the seat cushion.
4. Backrest
Ideally, the backrest should support you up to shoulder height. The angle of the backrest relative to the seat can vary between 90° and 120°, but try to change it regularly. If the car seat has adjustable lumbar support, make sure the pressure sits just above your waistband and supports you at pelvis level. How much pressure it applies can be adjusted to suit your own comfort.
5. Headrest
A headrest is not used while driving. It does, however, play an important role in preventing whiplash in an accident. Adjust the headrest so that its top is level with the crown of your head. Try to keep the distance between your head and the headrest as small as possible.
6. Mirrors
To get a good view of your surroundings while driving, it is best to position your mirrors as follows:
Side mirrors: one third sky, two thirds road
Rear-view mirror: line up the left side of the mirror with the left and bottom edges of the rear window.
7. Feet
Make sure your feet rest firmly on the pedals. Your right foot rests relaxed on the accelerator and your left foot is well supported by the footrest to the left of the pedals. This reduces the strain on your back and pelvis.
8. Take breaks
Just as with desk work, it is important to take regular breaks and interrupt long periods of sitting. Stop regularly, stretch your legs and go for a short walk. This has many benefits for your health.
9. Move while driving
While driving, you can do a few light exercises, such as rolling your shoulders, tilting your head from ear to shoulder, moving your chin up and down and moving your ankles. Do this safely and always stay alert to the road.
10. The right way to get in and out
To get in, stand with your back to the car, sit down on the seat and then turn into the car while bringing your legs in at the same time. To get out, turn on the seat and bring your legs with you, hold on to the door for support and stand up straight with that support. This way you avoid unnecessary tension and strain on your body and get in and out of the car comfortably.
Have a good journey and a great holiday!
Still experiencing discomfort in the car, or stuck with a poor car seat? We offer several aids that can relieve your complaints:
Source: Verv, Vlaamse ergonomie vereniging (Flemish Ergonomics Association)
Jeroen Van den Bossche, CEO Buro International
FAQ: Ergonomic driving
- How do I adjust the headrest correctly? The top of the headrest should be level with the crown of your head, with as little distance as possible between your head and the headrest. That way, the headrest can do its job of preventing whiplash in an accident.
- What is the right way to get in and out of the car? To get in, stand with your back to the car, sit down on the seat and turn into the car while bringing your legs in at the same time. To get out, turn on the seat, bring your legs with you and hold on to the door to stand up straight.
- What can I do if I still have complaints despite a good seating position? There are aids such as the Betterback, Backfriend and Lordosit that provide extra lumbar support and can relieve complaints while driving.