Share this episode:
If you spend time behind the wheel — whether it’s a daily commute or a long road trip — this episode is essential listening. Dr. Lisa Ly of Reform Spine & Wellness breaks down what prolonged sitting in a car actually does to your body and spine.
From posture adjustments to movement breaks, Dr. Ly shares actionable habits you can start using right away to reduce pain, stiffness, and long-term damage caused by car travel.
Tune in to learn how small changes in how you sit, breathe, and move during your drive can make a big difference in your overall spinal health and wellness.
Hey there, and welcome back. I’m Doctor Lisa Lee, and you’re listening to the Reform Spine and Wellness podcast — where healing begins and change happens. I’m so glad you’re here today.
So let me ask you something. How long is your commute? Whether you’re driving twenty minutes each way through San Diego traffic, or you’re the person who just tackled a six-hour road trip up the coast — today’s episode is for you. Because here’s the thing… most people don’t think about what sitting in a car is actually doing to their spine. And I want to change that.
Let’s start with the basics. When you’re sitting in a car, your body is essentially locked into one position. Your hips are flexed, your lower back is often rounded, your shoulders creep forward, and your head starts to drift toward that windshield. Sound familiar? And unlike sitting at a desk, you can’t really stand up and walk around. You’re also dealing with vibration from the road, which travels right up through your seat and into your spine over time. All of that adds up — and your body keeps score.
Now, here’s what actually happens inside your body during a long sit. The muscles along your spine — the ones that are supposed to support you — they start to fatigue. When those muscles get tired, they stop doing their job, and the pressure shifts to the joints and discs in your lower back. That’s when you start feeling that familiar ache, that stiffness, that tension that builds right between your shoulder blades. It’s not just discomfort. It’s your body waving a little red flag.
So what can you actually do about it? Let me break this down for you.
First — your seat position matters more than you think. You want your seat adjusted so that your knees are roughly level with your hips, or just slightly below. If your knees are way higher than your hips, that tilts your pelvis back and rounds your lower back. Not great. And your seat back should be slightly reclined — not straight up like a board, somewhere around a one hundred to one hundred ten degree angle tends to feel most natural for your spine.
Second — lumbar support. If your car doesn’t have great built-in support, a small rolled towel or a lumbar cushion placed right at the curve of your lower back can make a world of difference. You want that natural curve in your low back to be supported, not flattened out.
Third — and this one is my favorite because it’s so simple — stop and move. I know we all want to just push through and get there. But if you’re on a longer drive, try to stop every hour or hour and a half. Get out of the car. Walk around for just two or three minutes. Roll your shoulders back, tilt your chin down and gently to each side to release your neck, and do a few gentle hip flexor stretches. It takes almost no time, and the difference it makes is real.
And while you’re driving — check in with your body. Are your shoulders up by your ears? Drop them. Is your jaw tight? Let it go. Are you gripping the wheel like it owes you money? Relax your hands. These little micro-corrections throughout your drive add up more than you’d expect.
Now, when should you come see us? If you notice that your commute is leaving you with regular neck tension, low back pain, headaches, or even tingling down your arms or legs — please don’t ignore that. That’s your body asking for some attention. At Reform, we look at the whole picture. We want to understand why your body is responding the way it is, not just put a bandage on it. And honestly, you don’t have to be in serious pain to benefit from a checkup. A lot of our patients come in feeling off — just stiff, just tight — and leave with a plan that changes how they feel every single day.
If you’re in San Diego and you’ve been putting off taking care of yourself, now is a great time to reach out. We’d love to meet you, hear your story, and figure out exactly what your spine needs to feel its best.
Thank you so much for spending a few minutes with me today. I’m Doctor Lisa Lee at Reform Spine and Wellness — where real care and lasting change happen for everybody. Take care of yourself out there, and I’ll see you next time.