Neck and shoulder pain from sustained driving
Nicola Tik
If your neck and shoulders tend to ache after a long drive, you are not alone. This article looks at why driving puts these two areas under strain at the same time, and what you can do to ease things and feel more comfortable on the road.
Driving asks your neck and shoulders to do quite different jobs simultaneously. Your neck holds your head steady and makes small constant adjustments to keep your eyes on the road. Your shoulders manage the weight of your arms and the effort of steering. Over a long drive, both areas are working continuously without much of a break.
The two regions are closely connected through the muscles and soft tissues that run between them, which is why tension in one area often shows up in the other. A neck that is held slightly forward to see the road clearly, for example, increases the load on the upper shoulder muscles at the same time.
A few simple adjustments before you start driving can make a meaningful difference. Check that your headrest sits level with the back of your head rather than your neck, and that your steering wheel is close enough that your elbows have a soft bend when your hands rest on it.
If you are reaching forward slightly to hold the wheel, your shoulders will be working harder than they need to throughout the journey. Bringing the wheel a little closer, or adjusting your seat forward, can take a lot of that effort away.
Gripping the steering wheel tightly for long periods is one of the main contributors to upper body tension when driving. A lighter hold, where your hands rest on the wheel rather than clenching it, reduces the effort travelling up through your forearms and into your shoulders and neck.
It is also worth noticing whether your head tends to drift forward as you focus on the road. Gently drawing your chin back so your ears sit over your shoulders, rather than in front of them, takes load off the back of your neck. You do not need to hold this rigidly, just return to it every so often.
Your neck and shoulders benefit from movement breaks just as much as your lower back does. On longer journeys, stopping every 45 to 60 minutes gives you the chance to roll your shoulders gently, move your head through a comfortable range, and release some of the tension that builds during sustained driving.
A few slow shoulder rolls and a gentle side-to-side head turn at each stop can help significantly. Keep the movements easy and within a comfortable range rather than pushing for a big stretch.
If you would like to try a guided stretch for your neck and shoulders, VIDA has a short video you can follow at your own pace.
It is common for neck and shoulder discomfort to feel more noticeable once you stop driving, when the distraction of concentrating on the road is gone. Gentle movement is usually more helpful than sitting still and waiting for it to ease.
A heat pack across the upper back and base of the neck for 10 to 15 minutes is something many people find settles things down after a long journey.
Over-the-counter anti-inflammatory gels applied to the neck and upper shoulder area, or oral anti-inflammatories, are worth considering if the discomfort is significant. What works best varies from person to person, so it is reasonable to try a couple of approaches.
If you notice any tingling or numbness spreading down your arm during or after driving, it is worth speaking to your GP before your next long journey.
Your VIDA pain check-in is a useful way to track how your neck and shoulders respond to driving over time, particularly if it is a regular part of your week.