Driving with a Herniated Disc: Tips to Ease Your Car Pain

A man drives a car

Drive with a herniated disc can quickly become an ordeal for many people. Many of my patients tell me that long car rides intensify their lower back pain, and this pain can sometimes radiate down the leg, causing symptoms of sciatica.

Some have even stopped driving because the pain was so unbearable. If you recognize yourself in this situation, this article is for you.

As a physical therapist, my mission is to help people with back pain stay active despite their physical pain. Today, I'm going to explain why driving often makes your symptoms worse and give you practical tips and exercises to make your commute more comfortable.

Why does pain get worse when driving with a herniated disc?

When you drive, you sit for long periods of time, which increases the pressure on your intervertebral discs.

In fact, prolonged sitting positions (especially if you are slumped) create a compression discs, which can irritate the disc damaged by the herniation.

Disc pressure as a function of position

Let's compare the different positions you can adopt during the day. Lying on your back exerts the least pressure on your discs (position 1 in the diagram).

In the standing position, the pressure increases (position 3). But it is in the sitting position that the pressure reaches an even higher level (position 6), especially if you are leaning forward.

Vibrations and jolts on the road

In addition to the pressure exerted by sitting, vibrations and jolts Road stress can also make your pain worse. Bad roads add to this stress, which can cause your herniated disc to get worse.

Joint and muscle stiffness

Staying in a static position for a long period of time, such as during a long car ride, promotes joint and muscle stiffness. This can exacerbate lower back pain and make sciatica symptoms worse, especially if you drive first thing in the morning when your body is still stiff.


Practical tips to relieve your pain in the car

Here are some tips you can apply immediately to reduce your pain while traveling by car:

1. Adopt a comfortable sitting position

Before you start, make sure your seat is adjusted to be as comfortable as possible. Maintain a comfortable position straight with a straight back can relieve pressure on your discs.

If necessary, place a rolled towel in the hollow of your lower back for extra support.

2. Use lumbar supports

There are on the market lumbar supports specially designed for car seats. They can provide more professional support than the simple towel. In description, I will offer you some options that you can consider.

3. Take regular breaks

Plan regular breaks to walk and stretch. Don't let the pain get too high (8/10) as it will be harder to relieve. Preventing it from getting worse by getting out of the car before the pain becomes unbearable is key.

4. Activate cruise control

If you are on the highway, use the speed regulator to limit repetitive movements of the feet and legs, which can relieve strain on your spine.

5. Mobilize during the shutdown

During your stops, do some Stretching simple movements (forward, backward, and sideways) to loosen up your muscles and joints.


Exercises to do before and after your car journeys

Here are three exercises you can do before a long drive to prevent soreness while driving:

1. Lumbar extension in the lying position

Lie on your stomach and prop yourself up on your elbows for about a minute to create an extension of the lumbar spine. Then, push with your arms to accentuate the arch in your back. Repeat 10 to 15 times.

2. Mobilization of the sciatic nerve

Sit down and simultaneously raise your leg and head, pointing your toes towards you. This movement mobilizes the sciatic nerve and reduces sciatica symptoms. Do about twenty repetitions.

3. Piriformis muscle stretch

Cross the symptomatic leg over the other knee, and lean forward to feel a stretch in the diaper. Hold this position for 30 seconds, and repeat three times.


Conclusion: Adapt your habits to reduce car pain

Driving with a herniated disc doesn't have to be an insurmountable burden. With the right adjustments and a better understanding of how your body responds to driving, you can reduce pain and prevent your symptoms from getting worse.

Remember to adjust your seat properly, take regular breaks, and incorporate specific exercises before your trips. This will allow you to enjoy your trips without excessive pain.


For further information: Free 21-day program against back pain

To help you resume physical activity safely, I invite you to try my 21 day program against back pain, 100% free.

👉 Sign up here for the 21 Day Back Pain Program

For a more comprehensive approach, discover Lombafit Studio, a platform dedicated to guided exercises to relieve and prevent back pain.

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References

Michel Benoist (2002). Natural history of lumbar disc herniation and radiculalgia. https://doi.org/10.1016/S1169-8330(02)00302-2

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