Long time behind the wheel can lead to arm pain. Whether your job requires frequent driving or traveling across the country by car, you can take steps to prevent pain and discomfort. Stretch your hands, arms, and back before getting in the car. Hold the steering wheel with little pressure and change your grip frequently. Maintain good posture with your arms slightly bent and rest them when possible. Adjust the seat and steering wheel for a comfortable fit, and use a shoulder pillow if the strap is squeezing your shoulder. See your doctor if pain persists despite adopting ergonomic driving habits.
Steps
Method 1 of 3: Reduce the stress on your arms
Step 1. Stretch before driving and during breaks
Stretching your muscles before driving will improve circulation and flexibility. You should stretch your back and arms, as back tension and misalignment can cause arm pain.
- Stretch your hands by extending your fingers and keeping them extended for 10 seconds. Relax them, then bend your fingers at the knuckles and hold for 10 seconds. Finally, repeat the sequence.
- Place your hands palm to palm in front of you in a prayer position. Keeping your palms together and your elbows up, move your hands down and hold for 10 seconds. Return to the prayer position and, with your palms still together, point your fingers to the left and right.
- Inhale and extend your arms up and around you as far as you can to draw an imaginary circle around you. Exhale and trace the imaginary circle down to bring your arms out to the sides.
- While standing, bend over to reach your toes and stretch your lower back. Count to 10 while holding the stretch. Bend your knees slightly if necessary.
Step 2. Hold the steering wheel without applying too much pressure and with your arms relaxed
Hold the steering wheel with little pressure and change your grip frequently. Wiggle your fingers to keep your hands and wrists from contracting. The arms should be relaxed with the shoulders and upper arms at the sides, and the elbows slightly bent.
Avoid stretching your elbows or holding the steering wheel with your arms tense and fully extended
Step 3. Relax one arm every 15 to 20 minutes during long runs
It is safer to keep both hands on the wheel at all times. However, if you are taking a long trip and can safely do it, take 30 seconds to relax one arm. Hold it by your side completely relaxed, and then rest the other arm for 30 seconds at the next safe opportunity.
A low traffic area with minimal turns would be a good opportunity to rest one arm for at least 30 seconds. If the route you are following has heavy traffic and turns, you should keep both hands on the wheel
Step 4. Avoid awkwardly reaching for things
Place mints, tissues, sunglasses, or any other items that you know you will need within 1 foot (30 cm) of the driver's seat. Avoid reaching for the glove compartment or rear seats uncomfortably. Keeping objects within easy reach will help prevent awkward reaching that can lead to arm pain.
Park the car if you need to grab something that is not easily accessible
Step 5. Take a break every hour
If you're on a long trip, avoid forcing yourself to make the trip without taking breaks every hour or less. Take at least an additional half hour to give yourself time to stop and get out of the car. During breaks, stretch your arms, hands, and back, and walk for a few minutes.
Method 2 of 3: Make Your Car Ergonomic
Step 1. Adjust the seat and steering wheel
Place the frill 25 to 30 cm from (10 to 12 inches) sternum. Adjust the seat so that your back is fully in contact with the backrest and headrest. The seat must be reclined between 100 and 110 degrees.
Check your vehicle's manual for how to adjust the seat and steering wheel
Step 2. Use a shoulder pillow
Seat belts can irritate or put pressure on the shoulder, causing discomfort. Find a shoulder pillow online or at the auto store. You can also cut a piece of soft hose or foam insulation to size and attach it to the seat belt.
Step 3. Check the power steering fluid
A low level of power steering fluid can make the car difficult to drive, which can aggravate pain in the hands, wrists, and arms. Check, add, or flush the power steering fluid or take the car to a mechanic to do it.
If you have significant arm pain and your car doesn't have a power steering, consider purchasing one that does
Step 4. Use a car with an automatic transmission
An automatic transmission reduces the type and amount of movements required to drive a car. Reducing the frequency, different grips and movements will help you avoid hurting your arms.
If you drive a car with a manual transmission, consider purchasing one with an automatic transmission
Method 3 of 3: Consult Professionals
Step 1. See a driving rehabilitation specialist
A driving rehabilitation specialist can watch you drive and help you find ways to develop more ergonomic habits. If your profession involves driving, talk to your employer or union representative. Contact your local jurisdiction's department of driver services for more information about driver rehabilitation.
If you live in the United States, you can find resources on the Association for Driver Rehabilitation Specialists website
Step 2. Make an appointment with a primary care physician
Ask your primary care doctor to examine the affected area. They can offer advice on pain management, prescribe medication, or refer you to a specialist.
Check with your insurer to be sure any medications or specialty care are covered and in-network to avoid unexpected medical bills
Step 3. Ask about musculoskeletal disorders
Ask your doctor or specialist if your arm pain indicates possible muscle, bone, or joint problems. Frequent driving or improper driving habits can lead to problems like carpal tunnel syndrome, rotator cuff injuries, repetitive stress injury, or bursitis.
- Driving can also cause and aggravate arthritis, especially in older adults.
- Describe the movements that cause you pain, the areas affected, and whether the pain is generalized or localized. Ask your doctor or specialist: “Are my symptoms signs of a chronic disorder? Will medication or physical therapy be effective treatment options?”.
Step 4. Discuss treatment options
If the pain continues despite adopting ergonomic driving habits, your doctor may recommend a series of treatments. Common options include anti-inflammatory medications and physical therapy.