Improper sitting while driving can lead to a range of musculoskeletal problems, including back, neck, shoulder, and leg pain. So sitting properly while driving helps you to avoid these problems.
Correct driving position
Seat position
Raise the seat as high as is comfortable to allow for the maximum vision of the road but make sure you have adequate headroom from the roof of the vehicle. Adjust the seat height up until your hips are at least as high as your knees.
Move the seat forward and keep your knees slightly bent so that you can fully depress the accelerator and clutch pedal without your back moving away from the back of the seat.
Headrest
Sit with your head in a neutral position and adjust the headrest forward to be within an inch of the back of your head. A correctly adjusted headrest will help to protect you against whiplash injuries in an accident.
Look straight ahead turn your head slowly from left to right and hold at each side.
Backrest
Adjust the angle of the backrest to ensure that it is providing support to the entire length of the back. Make sure the seat is not reclined too far as this will lead to forwarding bending of the head and neck.
Raise the inclination of the seatback to an angle of 100-110 degrees. This angle decreases the pressure on the discs in your lower back. Adjust the lumbar support so that it supports your lower back with no pressure points or gaps.
Arms
Sit with your shoulder blades pressed back into the chair and, with a straight arm, your wrist should be able to bend over the edge of the steering wheel. Adjust the steering wheel to allow easy reaching to have the elbows at an angle of 30- 40 degrees. When driving, you should bend your arm around 120 degrees.
It is best to keep a gap of about 10- 12 inches (25-30 cm) between your sternum and the center of the steering wheel, so the airbags will work optimally in an accident.
Leg & feet
Bend your knees at least 20- 30 degrees. Having your knees too straight can cause knee pain. Make sure the backs of your knees do not touch the car seat bottom, and it is bad for your knees and your circulation. There should be at least a two-finger gap between the back of your knee and the seat.
Your feet should be relaxed with your heels on the floor and the balls of the feet able to press the pedals. The right heel is placed roughly in front of the brake pedal and the foot should be able to move easily between the accelerator and brake pedal. The left foot should be resting on the footrest when you are not using the clutch.
Seat belts
You must wear seat belts while driving to minimize injuries in an accident. When using your seat belt, is to ensure the upper portion should pass over the clavicle and sternum, not the neck or the shoulder, and never under the arm. The lap portion should go across the pelvis, not the abdomen. So that the belt catches the bones and passes stress through the bones not your soft tissues, stomach, and internal organs in the event of an accident.
Ruvinika Gamlath
References
https://www.physiotherapymatters.co.uk/blog/correct-driving-posture/
https://www.physiomed.co.uk/uploads/guide/file/21/Physiomed_Sitting_Guide_-_Driving_Digital.pdf
