EK HEALTH

-by Kim Granata-Clark, MS in Human Factors and Ergonomics, Ergonomic Specialist

Do you drive for long distances for work (1 hour in the car) or like to go on long road trips?  It is important to be comfortable while sitting in your car to reduce fatigue and discomfort.  Review the following tips when you get into your car.

Adjust the seat height and tilt, if applicable, so your knees are level or just below your hip height.  You can purchase a seat wedge to change your hip angle.  You should be able to see 3” over the top of the steering wheel.  If not, you might need a seat cushion.

Men, do not sit on your wallet since that changes your hip angle, making one hip higher than the other.

Adjust the back angle to 100-110 degrees to reduce pressure on the spinal discs.

Adjust the lumbar pillow, if applicable, or install a lumbar cushion between your back and the chair backrest.  This also allows those that are shorter to move forward on the seatpan so the back of your knees are not touching the front of the seatpan and still be able to use the petals.

Seatpan depth:  There should be 2-3 fingers between the back of your legs and the front of the chair seatpan so there is no contact pressure at the back of your legs and impede proper blood circulation in the legs and feet.

Make sure you can reach your pedals without moving yourself away from the chair backrest.  You should be able to use your whole foot on the petals not just your toes.

Adjust the steering wheel so you are not locking your elbows to reach the steering wheel; there should be some bend in your elbows.  The standard for airbag safety is to maintain at least 10” from the center of the steering wheel and your sternum or breastbone.

Adjust the rear view mirror so you are sitting tall in your chair and see through your mirror.

Place hands at 9:00 and 3:00 on the steering wheel and on occasion allow your hands to relax lower on the steering wheel to reduce keeping the shoulders in a flexed position.

Take breaks every 2 hours of driving.  Get out of the car to walk around and stretch or alter your position in your chair.

When getting out of the car, you should pivot your body so your legs come out.