Car makers claim to have bent over backwards to make driving their products as comfortable and harmless as possible. But the fact remains that sitting behind the wheel puts a multitude of stresses and strains on your body. To make matters worse, many people are driving further than ever before while congestion means that even relatively short journeys can result in time sitting in a jam.

To reduce the stresses there are some simple precautions you should take. The key thing to get right is your driving posture. According to the Department of Health, at least half of high-mileage business drivers suffer from pains in their lower back, caused by forcing the body into a slumped position for long periods of time.

It is easy to check your driving position. For a start, make sure there is enough headroom – typically, at least the height of a clenched fist above your head – to allow you to stretch your neck and back. If the roof is too close, adjust the seat height, where possible.

The head restraint should come up to the top of your ears and be in physical contact with your head when you are in your normal driving position. This helps prevent whiplash in an accident and provides support while driving. The seat should be set to incline 10% backwards to ease pressure on the lower back. Check you can reach the pedals without stretching, and bear in mind that in general an automatic is healthier than a manual since it reduces the amount of movement your legs make.

The increasing length of journeys means an increased risk of fatigue. “A third to a quarter of all motorway and dual carriageway accidents are caused by drivers falling asleep,” says Dr Louise Reyner of the Sleep Research Centre at Loughborough University. “Opening the windows or switching on the radio won’t help because they don’t wake the brain up.” The best way to fight tiredness is to have a caffeine drink, then take a 15-minute nap (caffeine takes 20-30 minutes to work on the brain).

Finally, try to avoid road rage. “Being aware of your own early signs of anger is important,” says Allan Norris, consultant clinical psychologist at Birmingham Nuffield hospital. “Imagine the other driver is someone you know and learn to take a different view. If all else fails, avoid eye contact and don’t get out of your car.”

TAKING IT FURTHER

www.drivingergonomics.com
Offers detailed advice on how to adjust your car seat, and what to look for in a car to take the pain out of driving

www.mysleepprogramme.co.uk
This site helps you determine whether you are sleep-deprived and then suggests an improvement plan. The service costs £20 a year

www.thatcham.org
Gives comparative ratings for whiplash prevention measures in cars

Driving health

Head restraint
To offer protection against whiplash it needs to be as high as the top of your ears, and in contact with your head

Exercise for drivers
The best exercise while driving is to pull your tummy in as far as possible, release by 50% and hold for as long as possible while breathing normally

KIT BAG: ESSENTIAL GEAR FOR SAFER DRIVING

Driver Reviver CD £10 www.awakeltd.info
It’s not always easy to get the recommended 15 minutes of sleep when you’re tired at the wheel, but this CD, designed by Awake, a research body, can help you take a more effective power nap.

Back Care slimline wedges £18 www.spinalproducts.co.uk
This wedge-shaped cushion tips the pelvis forward slightly, maintaining the correct mild S-shape of the back. This is known as neutral spine and is the optimum position for long-distance driving.

Red Bull energy drink 250ml 88p www.redbull.co.uk
One can of Red Bull can head off a postprandial slump, but the effect is shortlived and energy drinks are really no substitute for a decent kip.

Recaro Specialist M car seat £445 www.recaro.com
These supportive seats ensure the ideal driving posture, and several models cater for different driver sizes and weights, and even the frequency of driving.

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