Proper Driving Posture
Whether you drive or operate a vehicle for a living, have a long commute or take frequent road trips,
understanding proper posture while driving is crucial to prevent pain and injury. Poor driving posture
can contribute to serious physical and health problems, including an increased risk of greater injury in an
accident.
To achieve proper posture, follow these steps:
Set the Proper Seat Distance
For safety reasons, it’s best to sit at least 10 inches (2.5cm) away from the steering wheel to ensure the
airbag has time to deploy in an accident. Beyond collision safety, it’s important to be close enough to
take the pedals through their full range of motion. If your vehicle has an adjustable steering wheel, first
place the seat so that your feet can comfortably reach and operate the pedals. Then, adjust your
steering wheel to a distance that you can reach comfortably with your arms. You should not have to
reach to hold the steering wheel.
Select a Neutral Seat Height
The proper seat height can be determined by ensuring your eyes are at least 3 inches (7.6cm) above the
steering wheel. Also note the vehicle’s ceiling height and adjust your seat accordingly. If your steering
wheel height is adjustable, set your seat height first, then your steering wheel height.
Adjust the Seat Pan (Chair Bottom)
If your seat pan is adjustable, you may improve your circulation by tilting your seat down so that your
knees are slightly lower than your thighs. You also want to ensure your thighs are fully supported if
possible.
Lean Your Chair Back Slightly
The back of the chair should be placed at a roughly 100 degree angle (slightly reclined from a
perpendicular 90 degree angle.) Be very careful not to recline the seat too much as this will cause the
neck to come forward and contribute to neck and back pain.
Sit All the Way Back
To prevent the onset of driving induced back pain, ensure that your low back is pressed firmly against
the seat. If you find your low back beginning round or leave a gap, consider reclining your chair slightly.
If your chair has adjustable lumbar support, use the dials to bring the low back to the chair.
Set Your Headrest
The top of your headrest should be positioned between the top of your ears and the top of your head.
Having your headrest set properly will protect you in the event of a collision and reduce the likelihood of
whiplash. Your head should be barely resting on the headrest while driving.
Position Your Mirrors
Your mirrors should be positioned so that you do not have to alter your posture to use them effectively.
Once your seat is properly set, adjust your mirrors so that you have full visibility at all times.
Posture Checklist
Setting your vehicle up for proper posture will provide you a great start to keeping good posture and
reducing likelihood for future pain. However, time can unfortunately bring out our laziness and our
posture may begin to weaken. To make sure you have a way to check yourself as you hit the road or the
jobsite, we’ve made a checklist to help you identify postural deficiencies and make adjustments during
the day. Be sure to download and print this checklist to keep in your vehicle!
Checklist:
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Legs Straight Ahead: Are my thighs pointed straight or have they begun to open/close?
Flat Low Back: Is my low back firmly pressed against the seat or is it starting to arch/round?
Neutral Chest: Is my chest angled down or is it at a neutral height?
Shoulders Down and Back: Are my shoulders beginning to round or are they drawn back? Are
my shoulders beginning to elevate or are they drawn down?
Chin Tucked: Is my neck craning forward or is my chin slightly tucked?
Sources: https://www.atlantis-press.com/proceedings/icaemt-15/25839256
https://www.geico.com/living/driving/auto/car-safety-insurance/posture/