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Stuck In Traffic

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Does your Back get Stuck in Traffic? (& How to Fix It!)
By Sara Butler

Auckland Traffic - the curse of the modern age
Here are a few tips you can use to turn that commuter frown upside down and use it as an opportunity to improve your health, whether you’re traveling by car or bus.

Commutes: Literally, a Pain in the Neck
How can you avoid neck and back pain when you’re in the car, gripping the steering wheel with rage as you wonder why on earth there’s only one lane of traffic moving? First of all - breathe! It’s all going to be OK.

Now that you’re a bit more relaxed, you can try to avoid back and neck pain by:

• Utilizing the headrest – The headrest on the back of your seat isn’t just for decoration, so use it. Don’t crane your poor neck forward, but instead rest your head against it and relax a little bit. It’ll help your neck from getting sore.
• Keeping laid back – Channel your inner Snoop Dogg and make sure you lean back in the seat, since slumping or hunching will only increase pressure on your spinal discs and contribute to back pain. The best thing you can do is sit upright and lean back slightly. This position has the added benefit of making you look cool and relaxed to other harried commuters.
• Yielding to the curves – Your back has natural curves and it’s your job to support them. Use a rolled up shirt or a small pillow to place between your lower back curve and the seat. This will help offer additional support to your back.
• Losing your wallet – Look, don’t actually lose your wallet, but take it out of your back pocket. Sitting on your wallet can create an imbalance in your lower back and hips and aggravate the sciatic nerve, leading to pain. Don’t aggravate your sciatic nerve, because its wrath can be worse than an angry wife or girlfriend!
• Keeping it in reach – Whatever things you need for your commute should be kept within arm’s reach. Water, sunglasses, a phone, and change for tolls -- whatever you need should be easy to grab so you don’t place unnecessary stress and strain on your spine or back muscles as you overextend to grab something. It will also help you keep your eyes on the road if you’re behind the wheel.

Keep Moving Even When Your Vehicle Isn’t

Since the average Kiwi will spend 90 minutes commuting every day, and the recommended amount of exercise you should get each day is 30 minutes, why not knock out two birds with one stone during your commute?
​Use time during your commute to squeeze those abs with these exercises:

• Engage your core muscles – It’s not hard, all you have to do is tighten up your abs by attempting to draw your belly button into your spine. Contract your abdominal muscles and hold it for five seconds, then release. Repeat around 20 times. You can knock most of that out at a stoplight.
• Shoulder contractions – Sit as straight as you can and engage that core! Then stick your chest out as you pull your shoulder blades together. Hold that squeeze for five seconds, and then repeat 20 times. This exercise can help with your posture all the time!
• Spine stretch – Place your hands at 10 and 2 on the steering wheel (think back to your Driver’s Ed days) and bring your shoulders forward to round your upper back. This helps to stretch out the area between your shoulder blades. Take a breath, then release. Repeat 20 times.

​Of course, you shouldn’t attempt these things while actually driving your car, but if you’re sitting in traffic, going nowhere, what have you got to lose?

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