Managing Pain During Your Work Commute

Its important that your are managing pain during your work commute. In the US, the average commute to work takes up about 4.35 a week, and since most people travel by car, this means long periods of forced immobility on top of the hours you may spend sitting at a desk. Sitting too long in a car, or standing too long on a train or bus, can cause or exacerbate pain conditions, and are particularly tough on the lower back and neck. Incorporating a few  simple measures into your travel plan can help prevent discomfort and manage pain on your daily commute. Making sure you have adequate back support, reducing stress and taking breaks to stretch can all have a positive effect on pain management when you’re traveling.

Pay Attention to Positioning

If you’re like the majority of Americans, making your commute by car, the positioning of your seat and steering wheel can have an impact on muscle pain and tension. Forces of acceleration and deceleration, vibrations and the active use of your feet while driving exacerbate the already unhealthy practice of prolonged sitting. The most common type of discomfort associated with driving is lower back pain. Fortunately, a number of ergonomic products, like lumbar support cushions, neck pillows and memory foam seat covers are available to help you feel more comfortable. Adjust your back rest to achieve proper driving posture by positioning it to a 100 degree incline; sitting in a position that is too slumped or too rigidly upright will contribute to back pain Make sure you do not have to strain to reach the steering or see your rear-view mirrors, and adjust accordingly to ensure your comfort.

Take Steps to Reduce Stress

Commuting can be stressful, whether it’s another driver cutting you off, a loud and busy bus ride or missing your train. Stress triggers increased blood pressure, muscle tension and inflammation throughout the body, which exacerbates chronic pain. Music and sound can have a profound calming effect and keep your mind focused in a positive way. You can also listen to a guided meditation and try breathing techniques to help yourself relax. Giving yourself extra time to commute also leaves you feeling less rushed and flustered, improving your outlook throughout your travels.

Move as Much as Possible

Your spine is designed for movement, and staying in one position for 30 minutes or more can lead to back pain. Before leaving your house for work, take a few minutes to stretch as you prepare for the journey ahead. If you’re embarking on an especially long commute, plan ahead to take short breaks to get out and stretch. If you can’t take the time to get out of the vehicle, or you’re stuck in traffic, try incorporating movement safely from a seated position. If you’re driving,  turning your head, rolling your shoulders and arching your back at periodic intervals can help alleviate back pain.

Getting enough activity throughout your day is crucial when you’re living with a chronic pain condition. Take time to move and stretch as much as possible throughout your day, to help make sitting through your commute more manageable. If your work commute is causing significant, persistent discomfort, be sure to talk to your doctor and your employer.

by Chrissy Phillips