With summer staycations in full swing, experts warn that long car journeys can lead to back pain, affecting 75% of UK drivers according to a 2024 study by the London School of Osteopathy (LSO). As millions travel to the coast, countryside, and festivals, simple adjustments can protect spine health and help ensure a more comfortable journey.
The UK recorded 27 million leisure car trips in summer 2024, including 2.4 million journeys on the first day of the school holidays, based on INRIX data. Traffic congestion adds to the strain, with drivers losing an average of 62 hours to delays last year. Prolonged sitting, particularly with poor posture, has been linked to pressure on the lower back and hips, restricted circulation, and increased risk of musculoskeletal problems.
“People often underestimate how demanding driving can be on the body,” said Fiona Hamilton, principal at the LSO. “Sitting for long periods, often with poor posture, increases pressure on the lower back and hips, restricts circulation, and can contribute to stiffness, pain, and even longer-term musculoskeletal problems.”
Government guidelines recommend taking a 15-minute break every two hours during long drives. LSO experts advise stopping sooner if discomfort or fatigue begins, using the time to move and stretch. Even short movements can make a difference. When the car is stationary and the handbrake is applied, drivers can try gentle exercises such as neck tilts, shoulder rolls, ankle circles, and pelvic tilts to help relieve tension.
Once parked, five minutes of stretching can help reset the body. Useful stretches include hamstring stretches to reduce tightness from sitting, chest openers to ease slouched posture, and spinal twists to improve lower back mobility.
LSO also shares additional advice to reduce strain while driving. Adjusting the seat to a slight recline can open the hip angle and support the lower back. Using a small folded towel behind the back helps maintain the spine’s natural curve. Staying hydrated can reduce the likelihood of cramps, and wearing loose clothing supports easier movement.
Fiona Hamilton highlights the importance of correct driving posture. Sitting upright or slightly reclined helps reduce spinal stress, while slouching increases pressure on the muscles and discs. A well-supported seat can be especially helpful during heavy traffic on roads such as the M25 or A303.
The LSO’s research reflects wider trends. A 2023 survey by the British Chiropractic Association found that 80% of UK adults experience back pain each year, with sedentary habits such as driving identified as a common cause. LSO emphasises that combining good posture, regular breaks, and simple stretches can reduce these risks.
Drivers making multiple trips over the summer are encouraged to apply these habits consistently. Whether heading to Cornwall or the Highlands, using ergonomic seat features and developing a routine of stretching and stopping regularly may help prevent chronic issues. For older vehicles without lumbar support, drivers are advised to consider cushions or additional backrests.
VisitBritain reports that 68% of UK holidaymakers opted for domestic trips in 2024, making it essential to focus on physical health while travelling. By following expert guidance, drivers can enjoy their summer getaways without back pain interfering with their plans.
