If you are planning to get a new car or are thinking about going for a long drive, take a look at how to make sure your car fits you or the driver. Prolonged exposure to driving cars has been identified as a risk factor for low back pain and other musculoskeletal disorders. People who drive cars as part of their job, are at particular risk. Some of the research shows that this risk is increased for people who drive for 20 hours per week or more (Porter and Gyi, 2002).

What to Look At

Start by getting the seat into the ‘initial set up position’, where adjustable:

• Steering wheel fully up and fully forward
• Seat height and its lowest
• Cushion tilted so that front edge in lowest position
• Back rest approximately 30 degrees reclined from vertical
• Lumbar support adjustment backed off
• Seat fully forward

When You Get in the Car

Compiled by the team at www.drivingergonomics.com Take the time to familiarize yourself with ALL the adjustments (e.g. seat, steering wheel, seat belt). Start by getting the seat into the ‘initial set up position’, where adjustable: Suggested sequence of adjustments for highly adjustable driving packages

1. Raise the seat as high as is comfortable to improve your vision of the road.
   • Check you have adequate clearance from the roof.
   • Ensure you have maximum vision of the road.
2. Move the seat forwards until you can easily fully depress the clutch pedal and accelerator pedal.
   • Adjust seat height as necessary to give good pedal control.
3. Adjust cushion tilt angle so that the thighs are supported along the length of the cushion.
   • Avoid pressure behind the knees.
4. Adjust back rest so it provides continuous support along the length of the back and is in contact up to shoulder height.
   • Avoid reclining the seat too far as this can cause excessive forward bending of the head and neck and you may feel yourself sliding forwards on the cushion.
   • Adjust the lumbar support to give even pressure along the length of the back rest.
   • Ensure lumbar support ‘fits’ your back, is comfortable with no pressure points or gaps.
   • Adjust steering wheel rearwards and downwards for each reach.
     • Check for clearance for things / knees when using pedals.
     • Ensure panel display is in full view and not obstructed.
   • Adjust the head restraint to ensure the risk of injury is reduced in the event of a car accident

Be aware that many cars will not allow you as much flexibility of driving posture as you may like. Particular cars may cause you to adopt a ‘coping’ posture. For example, limited headroom forces a reclines posture, making reach to the steering wheel a problem. This leads to excessive forward bending of the head and neck and a ‘slouched’ posture.

How to “Cope” With a Car That Doesn’t Offer All the Amenities

• If you do not have a lumbar support option, use a small pillow or a rolled up towel with tape as a lumbar support to help support your natural curve.
• If your seat does not go up or down, use a foam wedge or chair pad on your seat to decrease the amount of hip flexion you are sitting in and improve your road visibility.
• If you are going on a long drive, rest your elbows on a pillow in your lap to help support the weight of your arms on your shoulders. Place your hands at 4 o’clock and 8 o’clock or 5 and 7 o’clock for long straight drives. This will make the commute much more comfortable.

If You Are About to be in a Crash

Accidents happen accidentally. But, if you do have a moment to prepare for a collision, try to brace yourself to take a blow.

1. Place your head against your properly adjusted head rest to protect your cervical spine.
2. Move your hands to 9 o’clock and 3 o’clock on the steering wheel to make sure they are clear from hitting you in the chest or face when/if your airbags deploy.
3. Look straight ahead. DO NOT try to look or watch the other car coming toward you. The worst thing you can add to a whiplash injury is a rotational component.