INSIGHTS BY DR. SAMIR PILANKAR, ROBOTIC KNEE & ORTHOPAEDIC SURGEON
Long hours behind the wheel place significant strain on the spine, especially in city
traffic conditions. According to leading orthopaedic surgeon Dr. Samir Pilankar, poor
car posture is one of the most overlooked causes of chronic neck pain, lower back
stiffness, shoulder tightness, and sciatica-like symptoms. Car seats are usually
designed for comfort—not medical correctness—making awareness and posture
adjustment essential.
Dr. Samir Pilankar is a highly acclaimed joint replacement and arthroscopy
surgeon with over 25 years of experience, widely recognised among Mumbai’s
leading orthopaedic specialists. He has undergone advanced training at some of
Europe’s most prestigious orthopaedic centres in Switzerland, Spain, and Germany,
refining his skills in cutting-edge joint preservation and reconstruction techniques. Dr.
Pilankar’s contributions to the field have been honoured with several distinguished
awards, including the Abdul Kalam Award, the Times Icon Award (2022), and the
Times Trendsetter Award (2025). He was also featured in India Today’s list of Top
Orthopaedic Surgeons 2025, highlighting his leadership in modern orthopaedic care.
A strong advocate of preventive musculoskeletal health, Dr. Pilankar is the author of the
bestselling book “Better Posture, Better Life”, now available on Amazon.
Here are Dr. Pilankar’s 7 expert-backed tips for maintaining ideal posture while
driving.
1. Adjust the Seat Distance to Keep Knees Slightly Bent
The seat should be positioned so that:
– The knees remain slightly flexed (about 120°)
– The feet comfortably reach the pedals without stretching
– The hips remain level with or slightly above the knees
Too far from the pedals → Overreaching → Lower back strain
Too close → Excessive knee bend → Hip tightness and nerve compression
The ideal distance maintains pelvic neutrality, reducing lumbar stress.
2. Maintain a Slight Recline of About 100°–110°
Contrary to popular belief, sitting completely upright increases spine load.
Dr. Pilankar advises a slight recline of 100°–110°, which:
– Reduces pressure on the lumbar discs
– Supports the thoracic spine
– Prevents forward head posture
This angle keeps the spine aligned while allowing the driver to remain alert.
3. Use Proper Lumbar Support — Do Not Slouch
Most car seats lack adequate lumbar support.
To maintain the natural S-curve of the lower back:
– Use built-in lumbar adjustments if available
– Add a small rolled towel behind the lower back
– Avoid sinking into soft seat backs
A well-supported lumbar region prevents fatigue during long commutes and reduces the
risk of disc-related problems.
4. Keep the Steering Wheel Within Comfortable Reach
The steering wheel should be adjusted so that:
– Elbows remain slightly bent (about 20°–30°)
– Shoulders stay relaxed
– The upper back remains in contact with the seat
If the wheel is too far → Hunching → Neck, upper back, and trapezius strain
If too close → Shoulder tightness and restricted arm movement
Correct reach reduces upper-body fatigue and supports smooth driving.
5. Align the Headrest to Support the Neck
The headrest is not just a crash-safety feature—it is crucial for cervical posture.
Dr. Pilankar recommends:
– Headrest height = Middle of the back of your head
– Distance = No more than 2–3 cm between head and headrest
– Avoid pushing head forward
Proper alignment prevents text-neck posture, headaches, and neck muscle fatigue,
especially in stop-and-go traffic.
6. Keep Your Shoulders Relaxed and Hips Square
Shoulders must remain relaxed, not elevated.
Hips should point directly forward without twisting.
Common posture mistakes include:
– Leaning to one side on the armrest
– Sitting on a wallet or phone
– Twisting the pelvis while steering
These asymmetries cause muscular imbalance and can trigger chronic lower back pain.
7. Take Micro-Breaks During Long Drives
Every 45–60 minutes, take a short break to:
– Stretch the hamstrings
– Rotate the neck
– Mobilize the hips
– Walk for 1–2 minutes
These micro-breaks reduce stiffness, improve blood circulation, prevent cramps, and
protect spinal discs from continuous compression.
Why Good Car Posture Prevents Long-Term Spine Problems
According to Dr. Samir Pilankar, maintaining correct posture while driving is critical
because the spine is subjected to continuous vibration, uneven road surfaces, and
prolonged static load. Poor posture increases pressure on intervertebral discs,
particularly in the lumbar region, accelerating degenerative changes over time. Forward
head posture, which commonly develops during long commutes, overstretches neck
muscles and contributes to tension headaches.
Proper ergonomic alignment ensures even distribution of forces across the spine,
reduces joint stress, and keeps core muscles engaged. In patients with a history of
lumbar spondylosis, cervical disc disease, sciatica, or post-surgical spine
recovery, correct car posture becomes even more vital.
Combined with mindful driving habits and periodic stretching, a scientifically set driving
posture protects spinal health and prevents future musculoskeletal injuries.
