Back Pain on the Road: How PT Can Help Frequent Drivers and Travelers
on Thursday, July 17, 2025Long drives. Summer road trips. Sitting in beach traffic.
While summer offers more freedom to explore, it often comes at a price — back pain. Whether you’re commuting between Clackamas and Portland, taking a weekend road trip to the coast, or logging serious hours behind the wheel for work, your spine pays the price for prolonged sitting.
At Renew Physical Therapy, we see a sharp increase in travel-related back pain during July. And it’s not just long-haul truckers — our patients in Happy Valley, Gresham, and beyond often experience discomfort after just a few hours on the road.
If you’ve noticed more back tightness, stiffness, or soreness this summer, it’s time to take a closer look at how physical therapy can prevent and relieve road-related spinal stress — before it takes the fun out of your summer plans.
Why Driving Hurts Your Back
Even if you have good posture at your desk or stretch regularly, car travel presents a different challenge. Here’s why your spine struggles behind the wheel:
- Prolonged Sitting: When you sit for hours, your hip flexors tighten, glutes deactivate, and your lower back carries more pressure.
- Vibration & Compression: Every bump in the road transmits force through the seat and into your spine, irritating discs and muscles.
- Poor Ergonomics: Car seats rarely support healthy spinal alignment. Most encourage slouching or twisting, especially on long drives.
- Repetitive Motions: Braking, accelerating, and turning your head to check mirrors add repetitive strain, especially if you already have joint or disc issues.
This leads to tension in your lumbar spine, aching muscles, and — if left unchecked — more serious issues like herniated discs or sciatic nerve irritation.
Common Road-Related Back Pain Conditions
At Renew PT, we regularly treat travel-induced conditions such as:
- Lower back strain
- Sciatica
- Disc herniation or bulge
- Facet joint inflammation
- Piriformis syndrome
- SI joint dysfunction
These issues often worsen during summer when car time increases and routines become less structured — particularly for patients living in commuter-heavy areas like Happy Valley and Clackamas.
How Physical Therapy Can Help
Whether you’re managing back pain or want to prevent it before your next trip, physical therapy is one of the most effective solutions. Here’s how we approach it at Renew Physical Therapy:
1. Postural & Movement Assessment
We evaluate how your spine aligns, how your hips and core function, and how your daily movements (including how you sit, lift, and twist) affect your pain.
2. Mobility Restoration
Tight hip flexors, glutes, and hamstrings are major culprits in travel-related pain. We use hands-on manual therapy and stretching routines to unlock better mobility.
3. Core Stabilization & Strengthening
A strong core stabilizes the spine and absorbs impact during long rides. We guide you through safe, progressive exercises to protect your lower back and improve posture.
4. Education & Ergonomic Coaching
We teach you how to set up your car seat for optimal spinal support, when to stop and stretch, and which positions or movements to avoid during extended driving.
Smart Tips to Prevent Back Pain While Driving
Want to avoid back pain before it starts? Use these strategies:
Adjust Your Seat Properly
- Sit with your back fully supported by the seat
- Keep knees level with or slightly below hips
- Use a small pillow or lumbar roll for lower back support
- Keep feet flat and avoid crossing legs
Take Breaks Every 60–90 Minutes
Pull over, walk, and stretch for 5–10 minutes. Focus on opening your hips and gently extending your spine.
Use Cruise Control (When Safe)
This allows you to shift position slightly and reduce repetitive leg tension on long stretches.
Stretch After Driving
Once you arrive, do light movement to reset your body. Try:
- Hip flexor stretches
- Hamstring stretches
- Cat-cow spinal mobility
- Gentle core activation
When to See a Physical Therapist
If your back pain…
- Gets worse after driving or sitting
- Radiates down your legs
- Comes with stiffness, numbness, or tingling
- Limits your summer activity
- Isn’t improving with rest or home stretches
…it’s time to book a PT session.
At Renew PT, we help you move better, hurt less, and enjoy your summer without back pain slowing you down.
Don’t Let Back Pain Steer Your Summer Plans Off Track
Your road trip, beach day, or family visit shouldn’t leave you lying on the couch in pain. With expert physical therapy, you can keep your spine healthy, supported, and ready for whatever’s ahead.
Learn more about us here.
Call us at 503.928.4914 to schedule your appointment today.
