If you feel back pain after a long Eid travel, it is usually because of a poor car seat setup and bad sitting posture. Sitting for hours in a position puts pressure on your spine, neck and hips, which makes your muscles tired and your joints stiff. A lot of people visit Physio Resource in Gulberg, Lahore, because they have pain after travelling.
Physio Resource is a good physiotherapy clinic where the best physiotherapist in Lahore helps people with pain. When you sit for a time like during Eid travel you can get back pain. This is because you do not move much and your blood does not circulate well. Your muscles get tight. Your spine gets loaded, which makes your back hurt.
Why Long Drives Cause Back Pain
There are some reasons why long drives cause back pain:
- You sit in a slouched position
- Your car seat does not support your back
- Your seat is far from the pedals
- You do not move for a time
- Your hip and hamstring muscles are tight
At Physio Resource in Gulberg Lahore therapists help people who have pain after traveling.
Also, read: Eid Shopping Without Knee Pain: 3 Expert Rules to Stay Pain-Free
Correct Car Seat Setup for Back Support
If you set up your car seat correctly it can help reduce strain on your spine.
1. Seat Height
Make sure your hips are a little higher than your knees.
2. Seat Distance
Keep your knees a bent when you reach for the pedals.
3. Backrest Angle
Make sure your backrest is a reclined like at a 100–110-degree angle.
4. Lumbar Support
Use a cushion to support your lower back.
5. Headrest Position
Keep your head in line with your spine.
6. Steering Wheel Distance
Keep your arms a little bent not fully stretched.
These adjustments help keep your spine in a position, which reduces stress on your back muscles.
10 Best Exercises During and After Long Drives
There are some exercises that can help prevent stiffness and pain.
1. Neck Rotation
Slowly turn your head to the left and right.
2. Shoulder Rolls
This helps relieve tension in your body.
3. Chin Tucks
This helps improve your neck posture.
4. Seated Pelvic Tilt
This helps activate your back muscles.
5. Ankle Pumps
This helps improve circulation in your legs.
6. Standing Back Extension
Gently arch your back after you take a break.
7. Hamstring Stretch
This helps reduce strain on your lower
8. Hip Flexor Stretch
This helps relieve hips from sitting for a long time.
9. Walking Breaks
Take a walk for 5-10 minutes every 1-2 hours.
10. Deep Breathing
This helps reduce muscle tension and fatigue.
Do these exercises during breaks to keep your body active and pain-free.
Tips to Prevent Back Pain During Eid Travel
- Take breaks every 1-2 hours
- Do not sit in one position for long
- Keep your back supported at all times
- Stay hydrated during travel
- Do not keep your wallet in your back pocket while sitting
These small habits can help reduce discomfort during journeys.
Schedule an Appointment
If you have pain or stiffness after Eid travel you should get physiotherapy early to prevent long-term issues. Schedule an appointment at Physio Resource, in Gulberg Lahore. Get expert treatment from a good physiotherapist in Lahore.
Physio Resource
Phone No: 0304-4283442
Address: 93-A1, Gurumangat Road, Gullberg, III Lahore
About the Author
Dr Ahmad Bilal, DPT, MS-NMPT
Dr Ahmad Bilal is a physiotherapist who specializes in spinal rehabilitation, posture correction and pain management. He has helped many people recover from travel-related pain and posture issues. He works at Physio Resource in Gulberg, Lahore, where he provides care to help people recover and move better.
FAQ’s
1. Why does my back hurt after I have been in a car for a time?
My back hurts after car travel because I do not sit up straight, I do not have enough support for my lower back. I stay in the same position for too long. This puts a lot of pressure on my back and makes my muscles stiff and tired.
2. What is the best way to sit in my car seat so I do not get back pain?
The best car seat position to prevent back pain includes sitting a little bit having a cushion to support my lower back keeping my knees a little bit bent and sitting close enough to the pedals. This helps me keep my spine in a position and reduces stress on my back.
3. How often should I. Get out of the car during long drives?
I should take a break every one to two hours. When I take a break, I should stand up walk around and stretch for least five to ten minutes to get my blood flowing and reduce stiffness.
4. Can sitting in a car for long cause permanent problems with my back?
If I sit in a position for a long time, it can cause me to have back pain all the time and problems with my spine. If I only take long drives sometimes it will probably just cause me some temporary discomfort. If I sit up straight and move around a lot I can prevent long-term problems with my back.
5. What can I do to prevent back pain when I am traveling?
There are some things I can do to prevent back pain when I am traveling such as moving my neck around rolling my shoulders moving my ankles up and down standing up and stretching my back and taking short walks. These things help get my blood flowing and reduce muscle stiffness.
6. Is it an idea to use a cushion to support my lower back?
Yes, using a cushion to support my back helps keep my spine in its natural curve and reduces strain on my lower back during long drives.
7. Can driving for a time also affect my neck and shoulders?
Yes, if I do not sit up straight while I am driving it can cause my neck to get stiff and my shoulders to get tight especially if I have to lean to reach the steering wheel. If I adjust my seat and headrest correctly, I can prevent this from happening.
8. When should I go see a physiotherapist about pain from traveling?
I should go see a physiotherapist if my back pain lasts for than a few days if it gets worse when I move around if I am stiff and cannot move very well or if the pain goes down into my legs. If I get treatment early, I can prevent long-term problems.
9. Can a physiotherapist help me with pain after I have been traveling?
Yes, a physiotherapist can help me with pain after I have been traveling by teaching me how to sit up straight loosening my muscles giving me exercises to strengthen my back and helping me move around better. This can help reduce my pain and improve the way my spine works.
10. Do physiotherapy clinics in Lahore offer treatment at home after I have been traveling?
Yes, many physiotherapy clinics in Lahore offer treatment at home for people who are, in a lot of pain or have trouble getting to the clinic after they have been traveling.
