Are we there yet? For healthier driving, learn to squirm!

Whether you’re commuting to work or running the kids to soccer practice, getting stuck in today’s traffic can leave you not only tense but stiff and hurting in your neck, back, hips or legs.

As we spend more time behind the wheel, pain complaints are accelerating faster than a Porsche on a winding road. Laurie complained of numbness in her right thigh when driving for more than one hour. Rose felt she was taking her life in her hands each time she changed lanes on the freeway because it hurt too much to look over her shoulder. Bob’s sciatic pain flared up after spending two hours a day commuting to his job five days a week.

With the popularity of bucket seats and armrests, many of us adjust our seat once and sit that way every time we get behind the wheel. But it’s unrealistic — and unhealthy — to think that we have to sit one way, stuck in one position. We’re moving beings, not manikins. It’s important to change sitting positions when you begin to feel uncomfortable. Listen to your body!

The next time you’re sitting in your car, notice: Are you sitting upright, or is your car seat reclined back slightly? Sitting too far back makes it difficult to turn your head, restricting your side vision. Where is your head? Is it against the headrest, or is it pitched forward so you can see? If your head is too far forward, your upper back has to work hard to support it, creating stiff and sore muscles.

Sitting with your weight evenly distributed is not only more comfortable, with less stress and strain, but also allows a better view to see what’s in front and behind you without straining your neck. Check out these other important steps to ensure that you are sitting comfortably in your car:

1. When you first sit in your car, “walk” your buttocks (seat-bones) as far back in your seat as possible. Walking on your seat bones help you to distribute your weight evenly over your pelvis. Then adjust the back of the seat to support the upright position of your back. Make adjustments until you’re comfortable and out of pain. If at any time you begin to feel discomfort, adjust your seat again, moving towards comfort and away from pain.

2. Are you sitting evenly under your buttocks or leaning to one side? Leaning on one side causes the muscles to work harder on that side, resulting in back, sciatic pain and stiff necks. In addition, turning to the opposite side to look for cars behind you is difficult and can strain your neck.

3. When you are sitting with your weight evenly distributed, turning to look behind you in either direction is easier. Using just your neck to turn is a sure way to cause stiffness and strain. Here’s a tip for easier turning: As you begin to turn to the right, take your left knee forward as your right knee and shoulder move back simultaneously. Turning your head is easy when your torso — from shoulder to pelvis — is moving with it, instead of your neck doing all the work.

4. Where are your legs and feet? Are your knees so bent they almost touch the steering column, or are they so far away the right leg is stretched to reach the pedal? If that’s the case, you are twisting your torso, which causes uneven use of the muscles. Adjust your seat so your legs can comfortably reach the pedals. The left leg can move about, but avoid positions that will knock your torso out of balance.

Learn to squirm! If you’re behind the wheel for more than 15 to 20 minutes, you may begin to fall back into your old pattern of sitting. So check in with your body. If you find yourself leaning, just squirm on your buttocks to re-adjust yourself back to the middle. Over time, your muscles will adjust to sitting this way and this will become your new habit pattern.

If you have to be behind the wheel for a long trip, stop every hour or two and walk around. Retraining yourself to sit more evenly while driving takes time. But it’s easy once you’re aware of other options that can help make driving more comfortable.

Judy Killeen, a teacher trained in movement education, helps clients become aware of activities that cause injuries so they can avoid pain and limitations.