How To Drive Long-Distances Without Back Pain
One of my biggest worries about driving across the country was how I would do it without back pain. I would be the sole driver as I made my way from Vermont to New Mexico with my son. In the past, even in my 20’s, when I drove across the country from Arizona to Vermont, my back hurt.
I bought Advil and Tylenol. I steeled myself for the possibility of pain. I have a known history of bulging discs that was confirmed by an MRI in the early 2000s. I know how to keep ahead of my back issues, but 2200 miles just might be more than I could stay ahead of.
But it didn’t happen. My 52-year-old body made it all the way to Las Cruces, NM, my new home, and my back felt great! Even with sleeping in a different bed with different pillows every night, I made it to New Mexico back pain-free! (Insert big sigh of relief here.)
How did I do it? I followed my own best PT advice, the advice I give out regularly.
Here is what I did to get myself 2200 miles without back pain:
I never drove for more than 2 hours without getting out of the car. I would stop for gas, I would go into a Starbucks for an iced chai tea, or a convenience store for a snack (Boom Chicka Pop Kettle Corn was my go-to snack on this trip). I physically got out of the car and moved; no drive-thrus. I randomly stopped at Welcome Centers to look around and check things out for a few minutes. I also dragged my son on a few excursions to see a few things that were on our way, like the Gateway Arch in St. Loius.
I limited my drive to under 550 miles a day. By limiting my mileage, I had time to stretch both in the morning and the evening. It also assured me that I had time to have a good dinner and breakfast (lunch was not always so good).
I walked on a treadmill every morning for a minimum of 30 minutes, then stretched and did weights (specifics below). I was with a 19-year-old who was happy to sleep in while I did this.
That’s it. I drove the entire distance, packed and unpacked the car, and arrived ready to take on all of the physical and mental exertions that come with moving and settling in. Stress is a big predictor of back pain, so in order to minimize the chance of it happening, I took control of the things I could control.
Honestly, I get a lot of resistance when I tell people to get out of the car every 2 hours when traveling, and this is for people without back pain. If you start a journey with back pain, reduce the time to every 1 hour. And importantly, get out and move BEFORE you have pain. Once the pain has kicked in, you have been sitting too long. If back pain kicks in, go ahead and stop for the day and get walking, go to the weight room or even the pool. Don’t drink alcohol and watch TV, that will not help.
Here is my routine:
Standing back extensions
Treadmill X 30 minutes at 3.8 mph and 3% incline
Clean off a mat in the weight room, then get on all 4’s for cat and cow
Bird Dog 2X on each side, very slowly
Table position calf stretch one leg at a time
Hotel fitness room by myself, morning exercises before sitting.
Child’s pose (brief) into upward dog (or sphinx)
On belly quad stretch
Flip over for hamstring stretch and ankle circles and pumps
Weights:
Bent-over row on a bench
Sitting in a car for long drives increases your risk for blood clots. This is another big reason I don’t sit for more than 2 hours, and I walk briskly on a treadmill at the end of each day. I spent a good long time with my feet up in the air doing my ankle pumps and circles to make sure my blood was flowing out of my feet and calves. Be sure you know if any medications you take make you more prone to blood clots (birth control pills, hormone replacement therapy, tamoxifen, thalidomide, erythropoietin, and others). Be sure to check in with your prescribing physician to double-check your risk.
That’s it. Successful long-distance driving. Go ahead and plan your trip without fear of pain.