Are you traveling to see family and/or friends over the upcoming holidays? Given the typically bumper to bumper traffic, this can take its toll on your spine. Even if you have less traffic, the amount of time you are driving can cause you some real back problems. Dr. Gbolahan Okubadejo (Orthopedic and Spinal Surgeon) has suggestions to keep you out of pain and keep you functional so that you can enjoy your holiday road trip!
How to Make the Trek to See Your Family
while MINIMIZING Back Pain during the drive!
Dr. Gbolahan Okubadejo Has TIPS!!
More than 115 million people took road trips to visit loved ones last holiday season. That was pre-Covid. This year, exponentially more people will be driving long distances in cars to avoid crowded airports and airplanes. There are folks who might be driving cross country or down the northeast coast and spending in excess of 10 hours in a cramped car. Even for those who don’t normally have back pain, this type of situation can cause it.
Below are some tips from NYC Area Orthopedic and Spinal Surgeon Dr. Gbolahan Okubadejo on avoiding or mitigating back pain while driving this holiday season.
Get comfortable immediately
Take the time to make sure you’re comfortable from the moment you set off on your trip. Discomfort at the beginning of your trip can turn into nagging pain later.
Keep your back pockets empty.
Sitting on your wallet, phone, or anything else may throw your spine out of alignment.
Mind your posture
Position your knees slightly higher than your hips, and keep your chin pulled in so that your head sits straight on top of your spine.
Base picture taken from www.yourmechanic.com.
See MORE specific tips on proper driving posture at the website listed below.
Image and tips are courtesy of YourMechanic.com and Jason Unrau!
Sit a comfortable distance from the steering wheel.
Sit with your breastbone at least 10 inches from the steering wheel, and keeping your hands on the wheel at 9 and 3 (the sides rather than the top of the wheel).
But don’t sit too far away either, which can cause you to reach too far for the wheel and places more stress on the lumbar spine, neck, shoulder, and wrists.
Shift in your seat periodically
When possible, try to move a little in your seat. Even 10 seconds of movement and stretching is preferable than sitting still. At a minimum adjust your seat and change your position slightly every 15 to 20 minutes. Pump your ankles to keep the blood flowing and provide a slight stretch in your hamstring muscles. Any movement that is safe to do in the car will help you alleviate back strain.
Aim for a Smooth Ride
Make your ride as smooth as possible!
Bumps in the road can jar your spine and increase pain. For a smoother ride, consider:
—Replacing worn shocks to limit the bounce in the car
—Replacing worn tires to reduce vibration or shaking
—Sit on a car seat pillow or coccyx cushion to provide more padding between you and the road.
Move yourself
Sitting in one position in a car will stiffen up your back muscles and can lead to achiness and possibly muscle spasms. Everyone should ideally take at least a 15-minute break for every 2 hours of driving. If you’re prone to back pain, you may want to take breaks more frequently, such as every 30 to 60 minutes.
What to do if you’re in pain
Cold therapy can help reduce inflammation and swelling. Consider bringing a cooler to store reusable ice packs or other cold therapy packs.
Heat therapy can help increase blood flow and relax the muscles. Various types of heat therapy are available to buy, such as heat wraps or heat pads.
Note about application:
It is recommended to apply ice or heat for only 15 or 20 minutes at a time, then give your skin a rest to recover for at least a couple of hours before the next application.
(* Stevie Tip: You could do intervals of ice and heat!)
About the Doctor:
Gbolahan Okubadejo, MD, FAAOS, leads The Institute for Comprehensive Spine Care, with offices in the greater New York City area, as a spinal and orthopedic surgeon. Board-certified and fellowship-trained, Dr. Okubadejo specializes in the treatment of degenerative spinal disease, spinal deformity, and cervical, lumbar, and thoracic conditions.
Dr. Okubadejo earned his undergraduate degree at Brown University in Providence, Rhode Island, and his medical degree at Johns Hopkins University School of Medicine in Baltimore. He completed his internship and orthopedic surgery residency at Barnes-Jewish Hospital at the Washington University School of Medicine in St. Louis. Dr. Okubadejo completed a spinal surgery fellowship at the University of Pittsburgh Medical Center in Pittsburgh.
Dr. Okubadejo is a published research author and has presented his findings at several major spinal conferences around the globe. While a surgical resident, he won the Leonard Marmor Surgical Arthritis Foundation Resident Award for the best research project.
In 2017, Dr. Okubadejo formed company 360 Dynamized Core, which is focused on creating innovative, spine-safe core-fitness products and routines. The first patented product, 360 CoreBoard, launched to the market in 2020. Find out more at 360coreboard.com
This video featuring Dr. Okubadejo explaining what the 360 CoreBoard is and what it does!
Dr. Okubadejo believes in the power of preventive care, minimally invasive surgical procedures, open communication with patients, and personalized care. When he’s not caring for patients, he enjoys traveling, learning about different cultures and the arts, and playing golf.
LA-Story.com would like to thank Dr. Okubadejo for his tips on driving a car with good posture. His tips will make even a short distance excursion a much better experience for anyone — and it’s critical for those who have had back problems!
Stevie Wilson
LA-Story.com
Want to leave a comment or ask a question? Please send an email to stevie.wilson@LA-Story.com
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