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In this episode, Dr. Hunter Schultz of 920 Chiropractic Health & Injury Care in Green Bay breaks down the surprising ways that long car rides and daily commuting can take a toll on your body. Whether you’re a daily commuter or planning a road trip, the effects of prolonged sitting behind the wheel are more significant than most people realize. Dr. Schultz shares practical, easy-to-implement habits designed to reduce strain, improve posture, and keep you feeling your best on the road. Tune in to learn how small adjustments to your driving routine can make a big difference in your long-term health and comfort.
Hey everyone, welcome back. I’m Doctor Hunter Schultz from nine twenty Chiropractic Health and Injury Care here in Green Bay. Thanks for tuning in today. Whether you’re driving to work every morning, or you’re about to hit the road for a longer trip, today’s topic is one that pretty much everyone can relate to. We’re talking about healthy habits for long car rides and commuting. And look — this might sound like a simple topic, but what happens to your body during long stretches in the car is actually really significant. So let’s dig into it.
Here’s something I hear all the time in my office. “Doctor Schultz, I don’t know what I did — I just drove to Milwaukee and now my back is killing me.” And honestly, that makes complete sense. Most people don’t realize how physically demanding sitting in a car actually is. You’re not moving, you’re often in a slouched or awkward position, your hips are flexed, your lower back is rounding forward, and all of that adds up fast. Even thirty or forty minutes of driving can start to create tension in your spine and hips if your posture isn’t great. Now multiply that over years of daily commuting — you can see how this becomes a real problem.
So let’s talk about what’s actually happening. When you sit for a long time, especially in a car seat, your hip flexors — those muscles at the front of your hips — they shorten up and tighten. At the same time, your glutes kind of go to sleep. They stop firing the way they should. And when that happens, your lower back has to pick up the slack. It starts doing work it wasn’t really designed to do on its own. That’s where a lot of lower back pain and tightness comes from. On top of that, if your seat isn’t set up well, your upper back and neck can get pulled forward too, which creates strain across your shoulders and into your head. Tension headaches after long drives are super common, and this is exactly why.
Now here’s the good news. There are some really simple things you can do to protect yourself. The first thing — and this one is huge — is your seat position. A lot of people sit too far back from the steering wheel and end up reaching forward, which rounds the lower back. Try moving your seat a little closer so your elbows are slightly bent when you hold the wheel. You want your knees to be at roughly the same height as your hips, not dropped way down or pushed up high. And use that lumbar support if your car has it. If it doesn’t, a small rolled towel or a lumbar cushion placed right at your lower back can make a real difference.
The second big thing — take breaks. I know, I know, you want to get there fast. But stopping every hour or so to get out, walk around for just two or three minutes, and do a few stretches is incredibly valuable. When you get out of the car, do a gentle standing backbend — just place your hands on your lower back and lean back slightly. Stretch your hip flexors by stepping one foot forward into a lunge and letting your hips drop down. Roll your shoulders back a few times. These little resets go a long way.
And the third thing — stay hydrated. Your spinal discs are largely made of water. When you’re dehydrated, they don’t handle compression and movement as well. Keep a water bottle with you and sip throughout the drive.
Now, if you’re already dealing with pain or stiffness that comes on during or after driving — whether that’s lower back pain, neck tightness, or headaches — that’s your body’s way of telling you something needs attention. It doesn’t mean something is seriously wrong, but it does mean a proper evaluation would be really helpful. A chiropractor can look at how your spine is moving, identify what’s restricted, and help get things back to where they should be. We can also give you personalized recommendations for your specific situation.
If you’re in the Green Bay area, we’d love to see you at nine twenty Chiropractic Health and Injury Care. Give us a call, stop by, or check us out online to schedule an appointment with me — Doctor Hunter Schultz. Whether it’s commuter pain, a road trip recovery, or just wanting to feel better day to day, we’re here to help. Thanks so much for listening today, and safe travels out there.
