Long stretches behind the wheel keep your neck and back in more or less the same position for hours at a time. Even with a well set up seat, staying still is often what leaves you feeling stiff and achy by the end of a journey. Building in regular breaks is one of the simplest ways to keep things feeling easier.

Why staying still is hard on your body

Your neck and back are built to move. When you hold one position for a long time, the same muscles stay working without a rest, and the discs and joints of your spine do not get the gentle movement they usually rely on.

This is why stiffness tends to build gradually over a drive rather than all at once. Moving regularly gives those muscles a chance to switch off and reset, rather than staying loaded the whole way.

How often to break

There is no single rule that suits everyone, but research on prolonged sitting suggests that breaking up long periods with movement helps reduce stiffness and discomfort. Many drivers find that a short stop every couple of hours, or whenever it is safe and practical, makes a noticeable difference.

If a long stop is not possible, even brief moments count. Pausing to get out, stand tall and move for a minute or two is often enough to take the edge off.

What to do when you stop

A break helps most when you actually move, rather than staying seated with the engine off. When you stop, you could try getting out, walking for a short while, and letting your back and neck move freely.

A few gentle movements can help too. Slowly turning your head side to side, rolling your shoulders backwards, and easing into a small backward lean with your hands on your lower back all counter the forward, still position of driving.

Make breaks realistic

The best routine is one you will actually keep to. If long stops feel hard to fit in, you could tie short movement breaks to things you already do, like refuelling, waiting for a delivery, or reaching a natural point on your route.

Many people find that regular short breaks leave them feeling fresher and less stiff than pushing through in one long stretch, both during the drive and afterwards.

A stretch for your break

To make the most of a stop, you could try a simple sequence. Roll your shoulders slowly backwards a few times, gently turn your head to look over each shoulder, then rest your hands on your lower back and ease into a small backward lean, only as far as feels comfortable.

If you would like to follow a guided version, VIDA has a short stretch video you can do at your own pace whenever you stop.

A quick recap

• Remember that stiffness builds from staying still, not just from the driving itself.
• Aim for a short break every couple of hours, or whenever it is safe and practical.
• Get out and move when you can, rather than resting in your seat.
• Use gentle head turns, shoulder rolls and a small backward lean to reset.
• Tie breaks to things you already do so they are easy to keep up.

‍