Welcome to Issue 2 of Osteo Pilates News.

Firstly, I would like to wish you all a Happy New Year! In the theme of holiday season I’ve decided to write this issue on Efficient Driving Posture. I hope this will give you an idea about how you can prevent lower back pain on those long drives.

Happy Holidays!!!

Efficient Driving Posture.

It seems common at this time of year that I find my self discussing with patients how they can manage a long drive to their holiday destination or on the other hand why they have lower back pain after their holidays.

Poor sitting posture, especially for a prolonged period, can both cause and exacerbate lower back pain. It can manifest in a number of ways so to make life simpler I’m going to focus on correct sitting posture and why it’s important.

Evolution has dictated that we are all designed to stand on two feet. When we stand up our spine has distinct curves. In the lumbar and cervical spine our vertebrae makes a gradual anterior (forward) curve, and our thoracic spine makes a gradual posterior (backward) curve.

These natural spinal curves allow us to be balanced without strain and are imperative for spinal muscles to work/stabilise our spine efficiently while allowing muscles to relax. Now, when we sit and slump into a chair the curves in the spine change from a nice “S” shape to an inefficient “C” shape. Basically, the whole spine curves in a posterior (backward) direction from head to buttocks.

As a result, sitting incorrectly puts almost twice as much pressure the lumbar spine (lower back) causing strain on the soft tissues and facet joints and excess pressure on lumbar discs. Over time Lumbar Erector Spinae (stabilising muscles) become weak and fatigued which make the lower back prone to injury such as joint sprains and disc herniations which may end in a painful, miserable holiday.

So, how to prevent this disaster? It is all about aiming to keep the natural curvatures in the spine.

1. Buttocks should be all the way back in the seat.
2. Have a good lumbar support.
• You should feel like your pelvis is tilting slightly forward and a forward arch in your lower back.
3. Thoracic spine should be able to rest on the upper back of the chair.
4. Knees should aim to be level with the hips.  

By having a good lumbar support your lower back will not only thank you but also your neck and shoulders as it naturally lifts the chest and stops the shoulders rolling forward.

Lumbar rolls, which are specifically designed to support your lower back while sitting, can be picked up at most chemists or can be ordered by a heath care professional. Or, a simple rolled up towel will do the trick. This can also be applied in the office and sitting in front of the TV.

Always remember that nothing beats getting out of the car and moving around regularly. Happy driving!

Dr. Angela Newton