Coping With Hip Discomfort While Driving
Driving often involves remaining seated in one position for an extended period, which can aggravate pain and tightness in the hips over time. From sore hip flexors to sciatic nerve irritation, various issues can crop up causing hip pain when driving.
Common Causes of Hip Pain Behind the Wheel
Some typical culprits leading to hip discomfort when driving include:
Tight Hip Flexors
The hip flexor muscles allow bending at the waist. When kept contracted sitting, they can spasm and feel sore. This also pulls on the low back contributing to #hippaindriving.
Piriformis Syndrome
The sciatic nerve runs underneath the piriformis muscle in the rear. If it becomes tight, it can pinch the nerve leading to sciatic pain down the leg when driving.
Arthritis
Degenerative types of hip arthritis like osteoarthritis eventually lead to joint stiffness and difficulty moving - especially after long drives.
5 Tips to Reduce Hip Pain from Driving
Making some adjustments before and during driving sessions can help tremendously in lowering discomfort including:
Adjust Seat Position
Move vehicle seat forward avoiding stretching to reach pedals which strains the hips and low back. Recline slightly while keeping shoulders supported.
Add Seat Wedge Cushion
Ergonomic cushions with a U-shaped cutout take pressure off the tailbone and position hips above knees to open the angle and release hip flexors.
Keep Hips Square to Steering Wheel
Aiming knees and hips straight ahead rather than out to the side twists the back less. Make sure to sit evenly between both seat bolsters.
Use Cruise Control
Locking in consistent speed with cruise control prevents repetitive motion of pressing the accelerator which can irritate joints and tissues.
Take Frequent Breaks to Stretch
Every hour or so, pull over safely and walk around to extend the hips through poses like lunges, figure 4s, knee hugs and lower back twists before resuming driving.
Exercises to Prevent and Treat Hip Discomfort Driving
Incorporating targeted stretches and strengthening exercises into your normal routine helps ease and prevent common causes of driving-related hip pain overtime including:
Kneeling Hip Flexor Stretch
Kneel with one leg outstretched, pressing hips forward gently until a stretch is felt in the front of the straightened hip to release tightness with regular repetition.
Piriformis Stretches
Sitting piriformis stretches and gentle figure 4 releases help calm sciatic nerve irritation from a cranky piriformis muscle prone to spasms.
Bridging
Bridging strengthens the glutes and takes pressure off low back discomfort associated with prolonged sitting to support healthy hip alignment.
Hip Circles
Regularly circling the hips in wide arcs increases fluid mobility to keep joints supple and less prone to arthritis flare-ups.
When to See a Doctor
While typically manageable with some adjustments, sharply worsening hip pain should receive prompt medical evaluation to rule out issues like fractures, displaced cartilage or complications of underlying illness contributing to discomfort.
Spine specialists can also better evaluate posture issues or nerve impingements related to driving position and recommend specific treatment options like injections or surgery in severe cases.
The Bottom Line
From adjusting your seat position more ergonomically to staying on top of hip stretches and strength moves, taking some proactive steps minimizes the common #hippaindriving. But worsening or radiating pain deserves a look by your doctor to uncover any underlying problems requiring specific treatment.
FAQs
Why do my hips hurt when driving?
Common causes of hip pain when driving include tight hip flexor muscles, piriformis syndrome irritation of the sciatic nerve, hip arthritis, and general posture issues from repetitive seated positions that place extra stress on joints and tissues.
Should I adjust car seat position for hip pain?
Yes, adjusting your car seat position can significantly help reduce driving-related hip pain. Move the seat forward to avoid over-reaching legs, recline slightly to open hip angle, and aim knees straight ahead aligned with hips.
What’s the best stretch for sore hips from driving?
The kneeling hip flexor stretch specifically targets tightness in front of the hips contributing to discomfort behind the wheel. Figure four stretches also help calm sciatic nerve irritation from driving.
When should I see a doctor for hip pain while driving?
See your doctor promptly if your hip pain worsens despite stretches and adjustments, radiates down the leg, causes numbness/tingling, or impacts walking. This could indicate an underlying issue needing medical treatment.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment