Tips for making yourself more comfortable
Posture
- Good low back support is essential. Place a rolled up towel, pillow or purpose made support in the small of your back. There are a range of products for sciatica, lumbar spine, full body, neck or bottom support that can help keep your natural “S” shaped curve of the spine.
- Ensure you don’t sit on a purse, phone or anything that may disrupt your posture.
- Sit close to the steering wheel to reduce reaching which places a strain on your lower back, neck, shoulders and wrists.
- Sit erect whilst keeping your chin tucked in and your knees level or a little higher than your hips.
- Keep moving. Adjust your position slightly every 15-20 minutes. You can keep wriggling and fidgeting on a regular basis.
- If hiring a car ensure that it is high enough and that you do not need to bend excessively low to get in and out.
Ice and heat therapy
- Use ice and heat therapy. Ice therapy helps reduce inflammation and pain. Take an ice gel pack or frozen peas, wrap them in a thin cloth and apply to the affected area for 5 minutes at a time. These items can be carried in a small inexpensive cool bag.
- Heat therapy helps relax muscles and increase circulation. Options for applying heat during a car journey include:
- Taking a hot water bottle which can be refilled during rest stops.
- Buying a heating pad with a car adaptor that can be plugged into your vehicle’s cigarette lighter.
- Utilising heated seats.
- Using warm gel packs or wraps for example a ThermaCare pad.
- Do not apply heat directly to the skin. Try alternating between ice and heat in 5 minutes cycles. It is usually best to finish with an application of ice.
Take a Break.
- Gentle, careful exercise and movement helps counteract back pain. Exercise promotes circulation thus providing nutrients to the disc, ligaments, joints and muscles of the back. Walk around and stretch. Make sure you stop at least every couple of hours.
- Utilise the Back Seat. At a rest stop if the back seat is available lie down and rest with a slight bend in the knees. Put a pillow/support in the small of your back and under your head and relax.
Use Medication
- Either go to your doctor to obtain a prescription muscle relaxant or anti-inflammatory or speak to your pharmacist about a suitable over the counter.NSAID (non steroidal anti-inflammatory) medication such as Ibuprofen or Advil.
Relax, Rest and Sit Back
- If you are a passenger in a car sit in the passenger seat, recline, making yourself as comfortable as possible with supports and try to get some rest or sleep. Support your head and neck with a travel or normal pillow. Getting some sleep can provide much needed refreshment and pain relief.
