1 In the name of GOD Body Mechanics, Posture, Questionable Exercises, and Care of the Back and Neck By: F. Akyash Part 8

2 Driving Ergonomic Types of Discomfort Experienced  Lower back pain  Foot cramps  Stiff neck  Sore shoulders  Finger cramps  Other

3 Driving Ergonomic Causes of Discomfort DDDDriving Poor posture: Personal habits. Personal habits. Improperly adjusted or fitted seat. Improperly adjusted or fitted seat.  Wrong-sized vehicle

4 Driving Ergonomic Seat Design  The shape of the vehicle seat itself may put pressure on selected parts of the legs, back and buttocks: pain or discomfort at pressure point. pain or discomfort at pressure point. Affecting blood flow to the legs and feet. Affecting blood flow to the legs and feet.

5  Seat pan height : for comparison with popliteal (back of knee) height. for comparison with popliteal (back of knee) height. Ensure there is adequate distance from the roof. Ensure there is adequate distance from the roof. Raise the seat to ensure the driver has maximum vision of the road. Raise the seat to ensure the driver has maximum vision of the road. Seat  Seat pan width: for comparison with hip breadth. for comparison with hip breadth. Thighs supported along the length of the cushion. Thighs supported along the length of the cushion. Avoid pressure behind the knees. Avoid pressure behind the knees.  Lower Limb Position: Knees should be bent, in order to comfortably operate the accelerator/clutch and break. The steering wheel should not come into contact with the top of the legs Knees should be bent, in order to comfortably operate the accelerator/clutch and break. The steering wheel should not come into contact with the top of the legs

6  The seat of your car should allow for your knees to be slightly lower than your hips: Opens up your hip flexors. Opens up your hip flexors. Increases circulation to the back. Increases circulation to the back. Decreases pressure on lower back. Decreases pressure on lower back.

7 Lumbar Support  Adjust your lumbar support up-and-down and in-and-out until you feel comfort with no pressure along your back and hips: The lower part of your back should feel supported, i.e., no pressure in the back area. The lower part of your back should feel supported, i.e., no pressure in the back area. If not supported, roll up a small towel and place in the curve of your back. If not supported, roll up a small towel and place in the curve of your back. Obtain a lumbar pillow if necessary. Obtain a lumbar pillow if necessary.

8 head rest  When seated Adjust the head rest: While sitting, raise the head rest until the top of it is level with top of your head. While sitting, raise the head rest until the top of it is level with top of your head. Adjust the angle of the head rest until it is almost touching the back of your head when you are in your sitting posture. Adjust the angle of the head rest until it is almost touching the back of your head when you are in your sitting posture.

9 Seat Belt Use  If seat belt strap is uncomfortable, take a short piece of large diameter soft foam and place it on the part of the strap that is not comfortable against your body. Purchase a shoulder strap cushion.

10 Adjust Mirrors  Adjust your mirrors after you have finished setting and adjust the seat height: So that you don’t have to crane and tilt your neck to see. So that you don’t have to crane and tilt your neck to see. If you have a blind spot in your car you can attach a small mirror to your dashboard to improve your view. If you have a blind spot in your car you can attach a small mirror to your dashboard to improve your view.

11 Pedal Use  Adjust the seat Move the seat forward until you can easily push the pedals through their full range with your whole foot, not just your toes. Move the seat forward until you can easily push the pedals through their full range with your whole foot, not just your toes. You may have to readjust the seat height to get better control of the pedals. You may have to readjust the seat height to get better control of the pedals.

12 Steering Wheel Grips  The death grip: Results in decreased circulation and muscle tension. Results in decreased circulation and muscle tension. Grip should be light. Grip should be light. If knuckles are white, you’re gripping too hard. If knuckles are white, you’re gripping too hard.  The one arm on the wheel: Wrist rests at 12 o’clock on the steering wheel and the fingers flop over the top. Wrist rests at 12 o’clock on the steering wheel and the fingers flop over the top. Causes compression of soft tissue of the wrist. Causes compression of soft tissue of the wrist.  One arm propped – on the window: Decreases circulation at the neck and shoulder. Decreases circulation at the neck and shoulder. May compress soft tissue on the arm/wrist. May compress soft tissue on the arm/wrist.

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15 Obus Forme Back Rest Supports: