Neck pain when driving: tips and exercises to prevent it

Driving can be a pain in the neck (literally). Routine drives or long commutes can leave your neck feeling stiff. Nearly 80% of professional drivers — such as bus, taxi, and truck drivers — experience neck pain, making it the second most common driving-related complaint after lower back pain, according to research. But neck pain doesn’t have to be an inevitable part of driving.

“Most neck discomfort from driving is manageable,” says Kelsey Ryks, PT, DPT, a physical therapist at Hinge Health. “A few simple changes — like doing targeted exercises and managing stress — can help alleviate neck tension while driving.”

If you’re wondering how to avoid neck pain when driving — whether you’re commuting, road-tripping, running errands, or driving for work — read on for practical tips and gentle exercises, recommended by Hinge Health physical therapists. Try these soothing stretches before or after your drive to help prevent stiffness and keep your neck comfortable.

Causes of neck pain while driving

Many factors can contribute to neck pain while driving. Often, neck stiffness and discomfort is  related to limited movement, your seat setup, posture while driving, or the stresses of work, life, and being on the road. Here are some common reasons your neck may feel uncomfortable while driving.

• Inactivity. “Sitting for long periods without moving or changing positions can cause muscles to tighten and contribute to discomfort,” says Dr. Ryks. “People with long commutes or frequent road trips often notice more tension around their neck as a result.”

• Stress. Traffic jams, careless drivers, gas prices, work stress, or listening to the news can all add to your stress levels while driving. Anxiety, worry, or frustration may show up as muscle tension — especially in your neck, shoulders, and upper back. The longer these muscles stay tight, the more likely you are to notice discomfort or tension.

• Unsupportive postures. There’s no perfect posture, but staying in certain positions for long periods can contribute to neck stiffness. Sitting in your car with rounded shoulders, for example, or your head leaning forward can make your neck muscles work harder. This extra effort may lead to fatigue or discomfort, especially if you stay in the same position for a while. Making small adjustments to how you sit can make a big difference in how your neck feels during and after driving.

• Ergonomics. You might think of ergonomics when setting up your workspace to better support your body, but it’s just as important behind the wheel to prevent neck pain while driving. If you sit too far or too close to the steering wheel — or your seat is reclined too far back or pushed too far forward‌ — ‌it can lead to extra tension in your shoulders, upper back, and neck. Small adjustments to your driving position can help keep you more comfortable on the road.

• A tight grip. Holding the steering wheel too tightly — often because of stress — can tire your forearm and shoulder muscles, which may in turn contribute to neck muscle strain. Finding a relaxed, comfortable grip can help your upper body feel more at ease while driving.

How to prevent neck pain when driving

Making simple adjustments in your car and adopting relaxation techniques can help prevent neck pain behind the wheel. Follow these tips if you get neck pain when driving. Keep in mind that every body is different and not all of these tips will feel comfortable for you, so pick and choose the ones that work for your situation. 

• Adjust your seat. Find a position that feels comfortable and supportive for your whole body. Adjust your seat so that as you sit, your hips and knees are at about 90 degrees, and both of your feet are flat on the floor.

• Tilt the steering wheel downward. “This helps keep your wrists in a more neutral position, so your elbows, shoulders, and neck can relax,” says Dr. Ryks.

• Align the headrest with the middle of your head. Good support here can help minimize neck movement and reduce strain.

• Sit with your hips and knees at about 90 degrees, feet flat on the floor. “Muscles connect the neck all the way to the lower back. This position tends to help keep your low back comfortable, which supports the rest of your spine,” says Dr. Ryks.

• Use lumbar support. Try a rolled towel, small pillow, or your car’s built-in lumbar adjustment for extra lower back support. 

• Change your hand positions. Moving your hands to different spots on the wheel sometimes — rather than sticking with “10 and 2” — invites other muscles to help out and eases tension. “Switching hand positions uses different muscles and gives others a break,” says Dr. Ryks.

• Adjust your mirrors last. Once you’re comfy, set your mirrors so you don’t have to strain to see out of them.

• Take deep breaths. If you notice your shoulders creeping up (especially in traffic), pause for a few slow breaths. Try this: breathe in for four seconds, out for four seconds. “It’s a simple way to calm your nervous system and help your body feel more relaxed,” says Dr. Ryks.

• Schedule regular breaks. If you’re on a long drive, try to get out of the car to stretch and move every hour or so. “Movement snacks help your muscles relax and reduce stress,” says Dr. Ryks. A short walk or some gentle stretches can wake up your whole body. Try the targeted neck exercises below.

These simple exercises are designed to ease tension, gently stretch tight muscles, and support  healthy posture during and after driving. They support your neck, shoulders, and back, helping you feel more comfortable and resilient during and after your drive. You can perform all of these movements before or after your drive or when the car is parked, says Dr. Ryks.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for neck pain after driving 

Most neck pain related to driving responds well to simple treatments like exercise, heat and cold therapy, and over-the-counter pain medication. Try these strategies to ease discomfort in your neck after driving.

• Try targeted exercises. Targeted exercises, like the ones above, can help you strengthen and stretch the muscle groups that surround and support your neck. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. 

• Stay active. Targeted neck exercises, like the ones above, are designed to help with recovery. But any type of movement — like walking and stretching — can improve blood flow to tense or sore areas, which can ease discomfort and tension. If you spend a lot of time in the car (commuting or driving for work), making time for activity is especially important. Look for ways to sneak in steps during the rest of your day, such as parking further away, taking the stairs, or taking short walking or stretching breaks every hour or so.

• Apply heat or ice as needed. Heat can help relax stiff muscles and improve circulation — options include heated seats, a heat wrap, or a plug-in heating pad (to be used after driving). Ice can provide soothing relief and reduce inflammation or discomfort after a long drive. Try both methods or stick to the one that feels best for your neck and upper back.

• Take over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can do your targeted exercises and stay active when you have neck pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are ‌safe to take.

• Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for neck pain relief, such as massage, acupuncture, or chiropractic care.

• Try TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce pain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable. Enso can be used on the back of your neck — never on the sides or front of your neck, says Dr. Ryks. Using it on shoulder and upper back muscles may also help with neck pain from driving. Disclaimer: Do not use a TENS device while driving.

When to see a doctor

Neck pain from driving often improves on its own with simple at-home treatments. However, if your pain is severe, worsening, impairing your driving ability, or causing difficulty with daily activities, like looking over your shoulder, consult a healthcare provider. It’s also a good idea to get care if you have:

• Numbness or tingling down your arms

• Weakness in your arms

• Pain that disrupts your sleep

PT tip: Use your rearview mirror as a posture cue

Once you’ve adjusted your seat, find a comfortable, upright position with your head lifted and your shoulders relaxed back and down. Adjust your rearview mirror so you have a clear view out the back window in this posture. “If you start to slouch or round forward while driving, you’ll notice the mirror view changes,” says Dr. Ryks. “Each time you glance at your rearview mirror, use it as a gentle reminder to reset your position.”

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Aafreen, A., Khan, A.R., Khan, A., Maurya, N.K. & Ahmad, A. (2023). Prevalence of Neck Pain in Car and Motorcycle Drivers: A Comprehensive Review of Primary, Secondary, and Tertiary Care. Journal of Clinical and Diagnostic Research, 17(7). doi:10.7860/jcdr/2023/64993.18222

2. Joseph, L., Standen, M., Paungmali, A., Kuisma, R., Sitilertpisan, P., & Pirunsan, U. (2020). Prevalence of musculoskeletal pain among professional drivers: A systematic review. Journal of Occupational Health, 62(1). doi:10.1002/1348-9585.12150

3. Pickard, O., Burton, P., Yamada, H., Schram, B., Canetti, E. F. D., & Orr, R. (2022). Musculoskeletal Disorders Associated with Occupational Driving: A Systematic Review Spanning 2006–2021. International Journal of Environmental Research and Public Health, 19(11), 6837. doi:10.3390/ijerph19116837