MY PHYZIO- Ergonomics & Physiotherapy’s Post

Is your back protesting every inch of that bumper-to-bumper commute? 🚗💢 As more of us return to the office, city commutes – especially in traffic-heavy areas like Bangalore, Mumbai, and Gurgaon – can take a toll on our backs. If you’re managing back pain, here are some ergonomic tips for safer, more comfortable travel: 1. Adjust Your Seat Position Set your seat at a slight recline (100-110 degrees) to relieve spinal pressure. Adjust it so your back is fully supported, and avoid sitting too far forward or too close to the wheel. 2. Support Your Lower Back If your seat backrest is not supportive enough, use a small lumbar roll or a rolled-up towel to fill the curve of your lower back. This support can reduce strain and encourage good posture, even during long drives. 3. Position Your Hips and Knees Correctly Aim for a slight bend in your knees, ideally at or slightly below hip level. This position improves circulation and reduces strain on your lower back. 4. Keep Both Hands on the Wheel Holding the wheel at a "9 and 3 o'clock" position helps distribute tension and minimizes slouching. Try to keep your shoulders relaxed and avoid gripping too tightly. 5. Take Breaks to Stretch If you're driving long distances or stuck in traffic, park safely and take quick breaks to stretch your legs, back, and neck. Stretching improves circulation and reduces stiffness. 6. Mind Your Entry and Exit Getting in and out of the car improperly can worsen back pain. Instead, turn your entire body toward the door, swing both legs out, and use your hands to support yourself as you stand up. 7. Limit Heavy Bag Carrying If you’re using a laptop or carrying heavy bags, consider a backpack or a cross-body bag to balance the load and reduce pressure on your back. Returning to office life is a transition, but with a few ergonomic adjustments, you can protect your back health during daily commutes. Safe travels, and let’s keep the focus on comfort and care!