Your Body Almanac

Long commute by car

An hour or more a day seated, braced and on alert behind the wheel.

A long drive adds another block of sitting on top of a seated day, in a seat that may not fit you. Your hips and lower back stiffen, your attention has to stay sharp the whole time, and traffic keeps your stress response simmering. The biggest immediate risks are drowsy and distracted driving.

01

Stiff lower back and hips

Sitting in a car seat holds your hips flexed and your lower back still for long stretches, often with road vibration underneath. A seat set too far back or too reclined makes you reach for the pedals and wheel, which adds strain. Many drivers feel it as an ache when they first get out.

SourcesPreventing Back Pain at Work and at Home (OrthoInfo, AAOS)Low Back Pain (OrthoInfo, AAOS)
Set up your driving seatAs neededAdjust your seat before you drive so you can reach everything without straining your back, neck or arms. Stretch your hip flexorsDailyA kneeling lunge stretch for the muscles at the front of your hip, which tighten when you sit for long stretches. Do glute bridgesDailyLift your hips off the floor to strengthen the buttock muscles that sitting tends to switch off. Do cat-cowDailySlowly round and arch your back on hands and knees to move your whole spine.
02

Drowsy driving

A long drive after a short night, or a commute home after a late or night shift, is when drowsy driving happens. Being awake for many hours slows your reactions about as much as alcohol does. Yawning, drifting from your lane, and missing exits are warning signs, not things to push through. Pull off somewhere safe and nap 20 minutes, or switch drivers.

SourcesDrowsy Driving: Avoid Falling Asleep Behind the Wheel (NHTSA)
Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours. Set a caffeine cutoffDailyStop coffee, tea, soda and energy drinks by early afternoon, because caffeine's effects can last up to 8 hours.
03

Distraction behind the wheel

Commutes feel routine, which makes it tempting to text, scroll or set up the next podcast while moving. Taking your eyes off the road for a few seconds at highway speed means covering the length of a football field blind. Setting the phone up before you leave removes the temptation.

SourcesDistracted Driving Dangers and Statistics (NHTSA)Distracted Driving (CDC)
Put your phone away while drivingDailySet navigation and audio before you move, then turn on driving focus mode so the phone stays out of your hands.
04

Less time left for moving

Hours in the car usually come out of the time you might have spent walking, training or sleeping. Long daily sitting is linked to higher risk of heart disease and type 2 diabetes, so the time you do have for activity matters more.

SourcesWhat are the risks of sitting too much? (Mayo Clinic)Physical Activity Guidelines for Americans (US Department of Health and Human Services)
Take a brisk daily walkDailyWalk at a pace that raises your breathing for at least 10 minutes a day, building up over time. Strength-train twice a weekWeeklyWork all your major muscle groups on at least two days a week. Get up and move every 30 minutesDailyBreak up long stretches of sitting with a few minutes of standing or walking.
05

Traffic stress

Stop-and-go traffic, running late, and other drivers keep your body in a low-level stress response. Over time, ongoing stress is linked to tense muscles, headaches, poor sleep and higher blood pressure. A few slow breaths at red lights and a buffer of extra time take some of the edge off.

SourcesStress management: Chronic stress puts your health at risk (Mayo Clinic)Managing Stress (NIH National Heart, Lung, and Blood Institute)
Practice slow breathingDailyTake five minutes to breathe slowly and deeply, such as box breathing with a count of four for each step. Check your blood pressureYearlyGet your blood pressure checked at least yearly from age 40, or sooner if you are at higher risk.

When to see a professional

See a doctor for back pain that runs down a leg, numbness or weakness in a leg, or pain that lasts more than a few weeks. If you often fight to stay awake while driving even after a full night in bed, ask about a sleep disorder such as sleep apnea.