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Extended periods behind the wheel can lead to discomfort in your arms. Whether you're required to drive often for work or embarking on a long road trip, you can take measures to avoid pain and discomfort. Before starting your journey, make sure to stretch your hands, arms, and back. When driving, maintain a relaxed grip on the steering wheel and vary your hand positions regularly. Keep your arms slightly bent and practice good posture, taking breaks to rest your arms whenever possible. Adjust the seat and steering wheel for optimal comfort, and consider using a seatbelt cushion if the strap causes pressure on your shoulder. If arm pain persists despite adopting ergonomic driving habits, consult with your doctor for further guidance.
Steps
Alleviating Strain on Your Arms
Stretch before driving and during breaks. Stretching your muscles before driving enhances circulation and flexibility. Prioritize stretching not only your arms but also your back, as back strain can contribute to arm discomfort.
- Begin by stretching your hands, extending your fingers and holding them out for 10 seconds. Then, relax and bend your fingers at the knuckles, holding for another 10 seconds before repeating.
- Perform a prayer pose with your hands palm to palm in front of you, then move your hands downward while keeping your palms together and elbows elevated. Hold for 10 seconds before returning to the starting position, then point your fingers to the left and right while keeping your palms together.
- Inhale deeply as you extend your arms up and around to create an imaginary circle, stretching as far as possible. Exhale as you trace the imaginary circle downward, returning your arms to your sides.
- While standing, bend forward to touch your toes, stretching your lower back. Hold the stretch for a count of 10, adjusting the bend in your knees if necessary.
Keep a relaxed grip on the steering wheel. Hold the steering wheel with a loose grip, and vary your hand positions regularly. Move your fingers to prevent cramping in your hands and wrists. Your arms should be relaxed, with your shoulders and upper arms at your sides and your elbows slightly bent.
- Avoid locking your elbows or gripping the wheel with tense, fully extended arms.
Give your arms a break every 15 to 20 minutes during long drives. While it's safest to have both hands on the wheel, if you're on an extended drive and it's safe to do so, take 30 seconds to relax one arm. Let it rest by your side completely relaxed, then switch arms for 30 seconds at the next safe opportunity.
- Find a low-traffic area with minimal turns to rest an arm for at least 30 seconds. If your route is busy with traffic and turns, keep both hands on the wheel.
Avoid awkwardly reaching for items. Keep essentials like mints, tissues, and sunglasses within easy reach, about a foot from the driver's seat. Avoid uncomfortable reaches for items in the glove compartment or toward the passenger and back seats. Keeping items accessible helps prevent awkward reaches that can cause arm discomfort.
- If you can't reach something easily, pull over safely to retrieve it.
Take regular breaks during long drives. Don't push yourself to drive for long stretches without breaks. Stop every hour or so, giving yourself at least an extra half hour for breaks. Use this time to stretch your arms, hands, and back, and take a short walk for a few minutes.
Making Your Car Comfortable
Ensure proper adjustment of your seat and steering wheel. Position the steering wheel 10 to 12 inches (25 to 30 cm) from your breastbone and adjust your seat so your back is fully supported by the seat and headrest. Your seat should be reclined at approximately 100 to 110 degrees.
- Align your seat properly and ensure your elbows are bent between 90 to 120 degrees when reaching for the steering wheel.
- Refer to your vehicle's manual for assistance in adjusting your seat and steering wheel.
Consider using a cushion for the seat belt shoulder strap. Seat belts can cause discomfort or pressure on your shoulder. Look for a shoulder cushion available online or at an automotive store. Alternatively, you can customize a piece of soft pipe or foam insulation to fit the seat belt properly.
Regularly inspect the power steering fluid. Insufficient power steering fluid levels can make steering more challenging, potentially exacerbating hand, wrist, and arm discomfort. Check, top up, or flush your power steering fluid, or seek professional assistance from a mechanic.
- If you experience significant arm discomfort and your vehicle lacks power steering, consider upgrading to one equipped with this feature.
EXPERT TIP
Hovig Manouchekian
Auto Repair & Design Specialist
Auto Repair & Design Specialist
Ensure smooth steering by maintaining adequate power steering fluid levels. Contaminated or low power steering fluid can cause stiffness in the steering wheel. Flush the system if the fluid is contaminated, and address any leaks if the fluid level is low. Regularly replenish the reservoir with fresh fluid.
Opt for an automatic transmission vehicle. Automatic transmissions simplify driving motions, reducing the strain on your arms. If you currently drive a manual transmission, consider switching to an automatic to minimize arm fatigue.
- Transitioning from a manual to an automatic transmission can alleviate strain on your arms.
Seeking Professional Advice
Seek guidance from a driving rehabilitation specialist. These specialists can observe your driving habits and suggest ergonomic adjustments. If driving is a significant part of your job, discuss potential accommodations with your employer or union representative. Contact your local department of driver services for information on driver rehabilitation programs.
- Additional resources can be found on the Association for Driver Rehabilitation Specialists website.
Schedule an appointment with your primary care physician. Reach out to your primary doctor for an evaluation of your arm pain. They can provide advice on managing the discomfort, prescribe medications if necessary, or refer you to a specialist.
- Verify with your insurance provider that any prescribed medications or specialist consultations are covered and within your network to avoid unexpected medical expenses.
Inquire about musculoskeletal conditions. Consult your physician or specialist about the possibility of underlying muscle, bone, or joint issues contributing to your arm discomfort. Prolonged driving or incorrect driving techniques may lead to conditions like carpal tunnel syndrome, rotator cuff injuries, repetitive strain injury, or bursitis.
- Driving can exacerbate or induce arthritis, particularly among older individuals.
- Describe the movements triggering pain, the specific regions affected, and the nature of the pain (sharp or dull). Ask your healthcare provider, “Do my symptoms suggest any chronic conditions? What are the recommended treatment options, including medication or physical therapy?”
Explore potential treatment avenues. If your arm pain persists despite implementing ergonomic driving practices, your physician can suggest various treatment options. These may include anti-inflammatory or pain-relief medications and physical therapy sessions.
- Depending on the severity of your condition, your doctor might also propose alternative treatments such as cortisone injections, steroid injections, or surgical interventions.
