If you spend hours stuck in D.C. traffic or riding the Metro every day, you’ve probably noticed the toll it takes on your body. Long commutes may seem like an unavoidable part of life in the capital, but they could be a hidden source of your chronic back pain.
Read on as our team at International Spine, Pain & Performance Center, serving the D.C. Metro and Southwest Virginia areas, explains how your commute can cause chronic back pain and how to mitigate it.
When you sit for long periods — especially in a car seat or on a train — you place extra pressure on your spine. Poor posture, slouching, or twisting to reach for your phone only exacerbates the issue. Day after day and week after week, these habits strain your muscles, tighten your hips, and put stress on the discs in your lower back.
Even small vibrations from the road or Metro tracks can aggravate your spine. Add in the stress of rush-hour traffic, and your body stays tense, which contributes to ongoing pain and stiffness.
Your commute might not be the only cause of your back pain, but it can certainly exacerbate it. Your commute might be making your back pain worse if you notice:
If these patterns sound familiar, your commute may be a key factor in your chronic pain.
You can’t always shorten your commute, but you can make it easier on your spine. Start with these strategies:
If you drive yourself into the city, keep your hips and knees level, and sit close enough so you don’t hunch forward to reach the wheel.
Pro tip: Don’t keep your wallet in your back pocket while you drive. This can trigger a type of sciatica flare-up called wallet neuritis.
While you can’t do anything about the types of seats you’re in — whether that’s a seat in your car, on the bus, or on the Metro — you can add lumbar support. A small cushion or rolled-up towel behind your lower back can reduce strain.
Stop and stretch during long drives. On the Metro, stand when you can and shift your position.
Stretching daily can help loosen up your muscles before you settle in for your commute. Specifically, focus on loosening tight hip flexors, hamstrings, and your lower back.
Your core muscles support your spine, and if you have a weak core, you’re more likely to experience back pain. A strong core can help prevent lower back pain. Regarding your commute, strong core muscles help support your spine during extended periods of sitting.
Strengthening your core is more than just sit-ups. To strengthen your core, focus on exercises that engage your abdominal muscles, as well as those in your back, pelvic floor, and hips.
If your back pain persists even after making adjustments, it’s time to seek help. Chronic pain isn’t something you should “live with.”
At the International Spine, Pain & Performance Center, we specialize in diagnosing and treating back pain at the source. Whether you need physical therapy, minimally invasive procedures, interventional pain treatments, or a personalized pain management plan, our team is here to help you get back to a healthier, more comfortable life.
Commuting in D.C. may be stressful, but chronic back pain doesn’t have to be part of the deal. By making small adjustments and working with our team of expert specialists, you can protect your spine and feel better — both on and off the road.
To get started, book an appointment today in Washington, D.C., Arlington, Virginia, or Pulaski, Virginia.
