Driving techniques to avoid back pain and hip pain radiating down the leg

Now that the COVID period is over and people have gone back to working in the office, time spent driving on the roads has increased. Many people have started to feel back pain and hip pain radiating down the leg. These symptoms may be caused by the hip muscles tightening from prolonged pressure until they trap the nerve, a condition called piriformis syndrome (Piriformis syndrome). This causes pain, and when the muscle tightens so much that it compresses the nearby sciatic nerve, which controls the leg, it can cause hip pain radiating down the leg. Sitting and driving for long periods without moving also makes the postural back muscles very tight, which can cause back pain as well. Today we have some driving tips and basic exercises to help relieve the pain.

1. Sit comfortably, right back in the seat. You may want to use a small cushion or lumbar support for your lower back, because a gap between your back and the car seat can cause back pain.

2. Adjust the distance to the seat properly so your knees are slightly bent. This reduces tension in the hip, leg and back muscles.

3. Stretch your back and hip muscles before and after driving to reduce muscle tightness.

4. Try not to drive for too long. Stop for a break every 1–1.5 hours and get out and walk around to change position. This keeps your muscles moving and helps reduce muscle tightness.

Exercise 1: Hip stretch (Figure Four Stretch) to increase hip muscle flexibility

- Sit on a chair of normal height with your knees bent at 90 degrees and your feet flat on the floor.
- Lift one leg and cross it over the other to form a figure 4 (ankle resting on the opposite knee).
- Rest your hands on your legs, keep your back straight, draw in your stomach and lean forward until you feel a stretch in your buttock and back. Hold for 15–20 seconds, repeat 3–5 times, then switch sides. Do this 2–3 times a day.

Exercise 2: Back stretch (Spinal Twist Stretch) to increase back muscle flexibility

- Sit on a chair of normal height with your knees bent at 90 degrees and your feet flat on the floor.
- Cross one leg over the other (normal leg-crossing), then turn your body towards the back on the side of the upper leg, keeping your back straight and your stomach drawn in. You will feel a stretch in your back and buttock.
- Hold for 15–20 seconds, repeat 3–5 times, then switch sides. Do this 2–3 times a day.

If you have followed these steps and the pain has not gone after more than 1 week, or it gets worse to the point of numbness, don't ignore it. Seek treatment promptly, because it could become serious enough to cause weakness that affects walking or movement and may even require surgery.

You can consult Rehab Care Clinic about your symptoms or ask for more information. The clinic has a team of rehabilitation physicians and experienced physical therapists to advise you and take care of your pain.

For a consultation, contact us on LINE: @rehabcare

Or call: Phetkasem branch 061-801-2482, Rama 2 branch 062-773-1113, Muang Thong Thani branch 061-394-6762, Rama 9 branch 061-732-3113, Sathorn branch 062-215-6086
 

Thanaphon Kaeorenu (Oil), PT
Reference
https://www.stamfordspine.com/blog/how -to-improve-back-pain-when-driving
https://www.physio-pedia.com/Piriformis_Syndrome