EASY RIDER
AVOID NECK PAIN WHILE DRIVING
LET OFF THE GAS
Long commutes will always be a pain in the neck, but the discomfort doesn’t have to be literal. Developing stiffness or soreness in your upper back and neck is all too common in the driver’s seat. It’s annoying at the time, and repeated incidents can lead to more chronic problems down the road. Luckily, there are a few simple steps you can take to prevent this pain from developing behind the wheel. If you frequently experience neck pain while driving, the position of your seat and mirrors may be the issue. Ideally, you want the back of your driver’s seat to be almost straight, at about a 100-degree angle to the seat. If you find yourself leaning forward to reach the steering wheel from this position, shift the whole seat forward. In older cars without built-in lower back MAKE ADJUSTMENTS
support, it’s a good idea to slide a small pillow between your back and the lower part of the seat.
Normally, good sitting posture entails having both feet firmly planted on the floor. Drivers don’t have that option unless they literally put the pedal to the metal. During long drives on the highway, cruise control is a great option to give your feet a welcome rest. Otherwise, pull over to take a break and stretch your legs if you feel your neck beginning to tense up. There are also preventative measures you can take to avoid pain and discomfort before your next road trip or traffic jam. If you find yourself haunted by chronic neck, back, or shoulder pain no matter how long you drive, it may be time to contact a trusted physical therapist. These may be signs of more serious issues, but physical therapy can help you live and drive pain-free again.
After you have your sitting position figured out, make the necessary adjustments to your mirrors. You should be able to glance at each with minimal head movement. Constantly bobbing or craning your neck to see what’s behind you is a surefire way to develop neck and shoulder pain.
STAY IN THE CLEAR
A dirty windshield can be just as bad as poorly adjusted mirrors. Having to lean forward to see when sun and dust cut your visibility causes stress as your neck muscles accommodate. In general, poor vision is a consistent source of these sorts of aches and pains, so it’s a good idea to ensure you have the right pair of glasses (including shades) every time you drive.
THE MOST OVERLOOKED ASPECT OF INJURIES
WHAT OCCURS BEFORE THE TRAUMA IS JUST AS IMPORTANT AS AFTER
I love to coach high school football. It’s a passion of mine that I can’t live without. However, the more I coach, the more I see a need in one area of athletics that isn’t covered adequately. Injury prevention should be prioritized in sports at all levels. Our practice focuses on helping those who are injured, but one disheartening part of our jobs is seeing injuries that should’ve been prevented. While an effective prehab routine varies depending on the paradigm of the practitioner, almost all of them contain these three components.
the joints and tendons in your legs and hips are under more stress. A good strength-building program can bring up lagging
muscles to prevent injury. Keep in mind that strength building does not necessarily
mean lifting weights. Band exercises, bodyweight training, and aquatic exercises can be just as effective or better than lifting heavy weights.
WARMUP
COOLDOWN
To prime your muscles for activity, you need to take them through a thorough warmup. This entails active movements that engage the muscles and promote blood flow. Every warmup has its variations, but the idea is the same. Rather than jump right into full-intensity exercise, gradually activate the muscles to ensure they are pliable enough to withstand rigorous activity.
Abruptly moving from high-intensity exercise to sedentary life has a jarring effect on your body. Just as a warmup is essential for priming the muscles, a cooldown is pivotal to preparing the muscles for recovery. An effective cooldown prevents the development of lactic acid. When combined with massage, it can drastically reduce the potential for injury. Injury prevention may be an effective way to limit injuries, but the name is misleading; preventing them entirely is a different story. If you’ve sustained a sports-related injury, reach out to us today. Our team of qualified therapists specializes in helping players of all ages and abilities get back on the field.
STRENGTHENING
When muscles become disproportionately stronger than other muscles in the same part of your body, your likelihood of injury increases. For example, if you have overly strong quadriceps but deficient hamstrings,
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