1. Introduction
Who is this article for? This article is primarily designed for individuals who don’t frequently drive long distances, though experienced or professional drivers might find some of these tips useful as well. If you are not accustomed to long drives, you may not be fully prepared for the discomfort and potential pain that can arise during such journeys.
How do we define long-distance driving? Rather than focusing on the number of kilometers driven, consider the total time spent driving. Generally, any drive lasting over five hours is considered long-distance driving. Such prolonged periods behind the wheel can lead to a variety of problems, such as leg pain after driving long distances, lower back pain after driving long distances, or even knee pain after driving long distances. Below, we’ll explore common symptoms of discomfort and how to manage them.
2. Symptoms and Solutions
2.1 Leg Pain
Leg pain is a frequent complaint among drivers during long journeys. A proper driving posture is essential to avoid discomfort. Ensure that your legs are well-supported, and your feet are positioned comfortably. If your legs are raised too high or your knees are bent awkwardly, you are more likely to experience pain. Proper foot positioning is crucial to avoid putting strain on your lower body. Ensure that your feet are parallel to the road and your knees are only slightly bent, with your thighs relaxed. Failing to maintain a correct posture can lead to leg pain after driving long distances.
2.2 Knee Pain
Knee pain after driving long distances is another common issue, especially when drivers keep their knees bent for extended periods. Why does this happen?
- When your thigh remains fixed on the seat while your foot operates the brake or accelerator, torque concentrates on the knee.
- Prolonged sitting with bent knees reduces the joint's stability, which can lead to discomfort.
- The motion of the lower limbs during driving, where the calf is extended, causes the kneecap to move upwards, reducing stability.
- A stiff calf can increase knee torque, leading to knee pain during long drives.
- When driving long distances, it’s often impossible to keep the right knee straight for an extended time, which can exacerbate the pain.
How to deal with knee pain?
- Warm up your hip joints and ankles before driving, similar to stretching before a workout.
- Adjust your seating depth to ensure your legs are properly supported.Consider using a knee cushion to reduce pressure on the knees during long drives.
2.3 Lower Back Pain
One of the most frequent complaints after a long drive is lower back pain. For example, a road trip along the Italian coast, driving 3672 kilometers over seven days, resulted in persistent back pain. The seat design in many vehicles often lacks adequate lumbar support, which contributes to this discomfort. Prolonged sitting in a poorly designed seat puts strain on the lower back, leading to back pain after driving long distances.
To prevent this, look for vehicles with adjustable lumbar support or bring your own lumbar cushion to make the ride more comfortable. A well-supported lower back makes a huge difference during extended drives.
2.4 Staying Awake and Avoiding Dizziness
Dizziness and vertigo can also result from prolonged driving. This may occur due to improper posture or cervical spondylosis, which restricts blood flow to the brain and can lead to dizziness and nausea. How frequently should you take breaks when driving long distances to prevent these issues? It is recommended to take a break every two hours or every 100 miles to stretch and regain circulation.
2.5 Feet Swelling
Foot swelling is another issue that often accompanies long-distance driving. This results from the repetitive pressing and releasing of the pedals, which overworks the tibia and soleus muscles in the calves. Constant contraction of these muscles can reduce blood flow, leading to swelling.
How to treat swollen feet after a long drive?
- Move your legs regularly, even small movements like flexing your feet or rotating your ankles can help.
- Elevate your legs and massage them from the instep to the thighs to improve blood circulation.
- Wear compression socks to reduce swelling.
3. Our Special Hacks: What to Do Before, During, and After Driving
We’ve gathered insights from professional drivers and long-distance travelers to compile practical advice that is often overlooked in traditional guides. Our suggestions are broken down into three parts: before driving, while driving, and after arriving at your destination.
3.1 Preparation Before Driving
- Apply sunscreen Even if you're inside the car, UV rays can still affect you through the windows. Be sure to apply sunscreen to any exposed skin and reapply it every two hours.
- Adjust your driving position A good driving position can make a big difference in preventing knee pain after driving long distances and lower back pain. Ensure your arms are relaxed, and your legs are well-supported, avoiding any strain on your back or knees.
3.2 What to Do While Driving
- How frequently should you take breaks when driving long distances? It's recommended to take a break every two hours or 100 miles to stretch your legs and prevent leg pain after driving long distances.
- Use supportive equipment Make sure your seating posture is well-adjusted to avoid strain on your back. Consider using pillows for lumbar support to prevent back pain when driving long distances.
3.3 What to Do After Arrival, The "Little Swallow Flying"
Once you've arrived, take time to stretch and perform exercises that will relieve any tension or pain that may have developed during the drive. For example, the "Little Swallow Flying" method involves lying on your stomach and lifting your chest and legs to stretch your back and legs, which can help alleviate any lingering lower back pain or leg pain after driving long distances.
The "Little Swallow Flying"
During the exercise, lie prone on the bed, remove the pillow, put your hands behind your back, lift your chest and head, lift your head and chest off the bed, straighten your knees, and lift your thighs back and off the bed. This lasts for about 5 seconds, and then relax your muscles for 5 seconds as a cycle. Do 30 to 50 reps twice a day, and start with 5 to 20 reps in the early stages.
By following these tips, you can ensure that your long-distance driving experience is as comfortable and pain-free as possible.
