Christmas holidays traditionally see an exodus of local families travelling up or down the coast for summer holidays. To help you get there pain free, Parkside Sports Physiotherapy offer the following hints:

1. Divide your journey into short segments of two hours or less This avoids driver fatigue and your back will thank you for the break.

2. During a pit-stop get out and have a short walk and do some back extension exercises, by putting your hands on your hips and leaning backwards. This reverses the position your spine is in while sitting for long periods and takes pressure off the discs in your low back.

3. Check your seat height. Ideally, your hips should be level with, or higher than, your knees. This maintains the spine’s normal contour. A cushion can be helpful, although specific seat wedges are available to correct this problem.

4. Check your seat position. When sitting comfortably, extend your straight arms forwards over the steering wheel. The wrists should rest on top of the wheel in this position. Adjust the seat forwards or backwards to suit. Place your hands back in a normal driving position, your elbows should be slightly bent in a position that reduces shoulder and neck strain

5. Use a lumbar support . Most car seats offer inadequate low back support. Inexpensive lumbar rolls and back supports help maintain the spine’s normal curves and prevent postural pain in the back and neck.

6. Have niggling back and neck pain checked out before you leave. Long drives will always highlight any spinal problem. Safe, hands on treatment to restore joint and muscle flexibility as well as an exercise program are mainstays of physiotherapy treatment for spinal pain.

7. Take care when loading the car. Particularly lifting heavy bags over high boot lids, loading roof racks or connecting trailers. Recruit a helper when necessary.

8. As you set off, perform the rear-view mirror test. With your sitting position now set up perfectly as described above, sit tall in the seat and adjust the rear-view mirror. Check the mirror from time to time to see whether you have begun to slump in your seat. Try to “sit tall”, if you are slumping more as the drive continues, stop and take a break.

9. Avoid heavy lifting, mowing lawns or gardening at the holiday house on arrival. The first few hours after sitting for long periods are a vulnerable time for back injury. Take care unloading the car. Have a walk or swim, de-stress from the drive before tackling any heavy work.

10. Have a great Christmas and New Year and a safe and painless holiday, from all at Parkside Sports Physiotherapy

Parkside Sports Physiotherapy will remain open every day except Public Holidays, Christmas Eve and New Years Eve over the Christmas/New Year break. They have a range of back supports and seat wedges available and can check your driving position for you. Simply phone reception on 9548 3372 for enquiries