Road Trip: Stop neck and arm pain at the pass

Whether you are driving a big rig or the family car, van, or truck, using a posture that supports neutral spine alignment is essential.

Neck and arm pain are incredibly common when driving. It's easy to assume the discomfort comes from holding your arms up on the steering wheel, gripping the wheel too tightly, or gravity reducing your circulation. While all of these are possible factors, if they were the sole cause, the discomfort should completely disappear as soon as you bring your arms into a more relaxed driving position or switch activities.

Instead, what might actually be happening is "referred" discomfort originating from your neck or shoulder.

What is a referred sensation (pain, tingling, numbness, etc.)? Referred sensations are symptoms felt in an area of the body away from the actual source of the issue. A classic example most people are familiar with is Sciatica. This is a referred sensation often—though not always—caused by irritated nerves in the lower back, which then send downstream symptoms like pain into the thigh, calf, or ankle. You can also experience referred discomfort from tight muscles.

So, how do we tackle referred symptoms? Most often, there are one or two daily activities that act as irritants. Without realizing it, the way you perform these activities—or the specific stretches and postures you use—might be causing that referred discomfort to stick around way too long! Pay close attention to the feeling when it is still very subtle, and note what activity you are doing at the moment. Try making a mental note to avoid that specific movement for at least a week to see if it reduces those annoying sensations. For example, it could be as simple as avoiding crossing your legs or resting your hand on your hip.

How do we eliminate neck and arm pain while driving?

Try these Three Tips:

1. Make sure your seat is at about 100-degrees of incline

+ Set the backrest so it isn't perfectly vertical, but don't let it slope too far back either.

2. Make sure the back of your head is touching or nearly touching the head rest

+If the headrest feels too far back, or if reaching it forces you to look up at the ceiling, simply focus on keeping your chin tucked. Get as close to the headrest as you comfortably can while keeping your gaze level with the horizon (see below).

3. Make sure your arms have at least a little bend in them

+Your arms should not be fully extended where your elbows are locked, they should have at least a relaxed bend at the elbow

Wherever your summer road trips take you this season, remember to listen to your body along the way. Take plenty of breaks to get out, stretch your legs, and truly soak in the stunning sights, viewpoints, and hidden gems along your route. 

Have a GREAT Summer and drive SAFELY!