Spending a lot of time behind the wheel can cause arm pain. If your job involves long car trips or traveling regularly, there are ways to prevent the annoying pains that can occur. Before getting into the car, do targeted stretches for your hands, arms and back. Loosen your grip when you are behind the wheel and remember to change the position of your hands often. Maintain proper posture with your arms slightly bent and rest them whenever you get the chance. Adjust both the height of the seat and that of the steering wheel to increase comfort and use padding if the belt tightens the shoulder too much. Consult a doctor if the pain persists despite the measures taken.
Steps
Method 1 of 3: Reduce Tension in the Arms
Step 1. Stretch before driving and during breaks
Stretching before driving stimulates blood circulation and flexibility. Back strain can cause pain in the limbs, so it's important to stretch your back well.
- A stretching exercise for the hands consists in extending the fingers and holding them in position for 10 seconds. Relax your muscles, hold your fingers by your knuckles and extend them. Then, repeat the exercise with the other hand.
- Keep your hands in a prayer position with palms together and elbows raised. Then, lower your hands while holding the position for 10 seconds. Return to the prayer position and, with your palms still together, move your fingers left and right.
- Inhale deeply and stretch your arms above your head in a circular motion. Exhale and lower your arms following the same circular trajectory to bring your arms back to your sides.
- Starting from a standing position, bend over until you reach your fingertips. Count to 10 and breathe deeply. If you struggle to reach your fingertips, bend your knees slightly.
Step 2. Relax your arms behind the wheel
The grip should not be too tight; also try to change the position of your hands often. Move your fingers often to avoid cramps and pains. Arms, shoulders, neck and back should be relaxed and elbows slightly bent.
Avoid keeping your arms straight or grabbing the steering wheel too tightly
Step 3. Relax one arm at a time every 15-20 minutes on longer trips
For safety, always keep at least one hand on the wheel while driving. However, if traffic and road conditions allow, you can also remove your other hand for up to 30 seconds. Relax one arm and, when you are in an area where it is safe to do so, do the same with the other for 30 seconds.
A road with little traffic and curves is suitable for briefly relaxing both arms if you need to. If not, always keep both hands firmly on the wheel and eyes on the road
Step 4. Avoid awkward movements to reach objects
Place candies, glasses, handkerchiefs, and other items you may need near the driver's seat. Avoid reaching for the rear seats, the dashboard or under the passenger seat. Keep objects at a distance where they are easy to reach to avoid arm pain.
Pull over if you need something that isn't easily accessible
Step 5. Take a break every hour
If you plan to drive for a long time, remember to take breaks at regular intervals of at least one hour. Plan to arrive at your destination about an hour later to take into account the breaks during the journey. Use the break to stretch your arms, hands, back and take two steps to stretch your legs.
Method 2 of 3: Making the Car Ergonomic
Step 1. Adjust the seat and steering wheel
The steering wheel should have a distance of about 25-30 cm from the sternum. Adjust the seat so that your back rests comfortably on the backrest and your head on the headrest. The seat should have an inclination between 100 and 110 degrees.
Consult the vehicle user manual for more information on the correct adjustment of the seat and steering wheel
Step 2. Use a pad for the seat belt
The seat belt can irritate the shoulders or prevent them from moving and cause pain and discomfort. Buy padding online or in a specialized store. If you prefer to make your own, cut a piece of swimming float tube to the appropriate length and insert the belt into it.
Step 3. Check the power steering fluid
A low level can make the steering wheel stiffer and in the long run cause pain in the hands, wrists and arms. Check, add or change the power steering fluid or take the car to the mechanic for a check.
If you have chronic joint pain and your car is not equipped with power steering, consider purchasing a model that does
Step 4. Drive a car with automatic transmission
This type of gearbox reduces the movements required to drive the vehicle. Reducing the frequency and type of movement needed to drive is a great help against arm pain.
If you drive a car with a manual gearbox, consider buying one with an automatic gearbox
Method 3 of 3: Contact the Experts
Step 1. Contact a driving specialist
He can observe your driving habits and give you fundamental advice on how to find more comfortable and ergonomic positions. If your job involves long hours of driving, ask your superiors or a union delegate to put you in touch with an expert. Call the driving associations in your country for more information about the available specialization courses.
Step 2. Make an appointment with your doctor
Ask a doctor to examine the areas of the body where you have tension or pain. He can offer you targeted advice, prescribe medications or recommend a specialist if necessary.
Ask your insurance if it covers the cost of medication costs or any bills for a visit to a specialist
Step 3. Learn about musculoskeletal disorders
Ask your doctor or specialist if your arm pain may be a more serious muscle, bone, or joint problem. Bad driving habits, as well as long hours behind the wheel, can cause carpal tunnel, shoulder muscle injury or bursitis.
- Driving can also cause and aggravate arthritis, especially for older people.
- Describe the movements that cause you pain, the afflicted areas and the intensity. Ask your doctor or specialist if the symptoms you are experiencing are a symptom of a chronic disorder and if medication or therapy is a good treatment.
Step 4. Discuss the treatments available
If the pain continues despite improving your driving habits, your doctor can recommend a variety of treatments. Common options include anti-inflammatories, pain relievers, and physiotherapy.
