Those who often drive for long distances are also often prone to having a bad back. Talk about things one can do both in and out of the car to prevent this problem, trying to keep specifically to things that will help commuters who are short on time and cannot change the amount they drive.

Long commutes contribute to a host of poor health side effects, including obesity, back pain, neck pain, and stress. However, most people cannot help their commute to and from work each day. Commuting is simply a part of life for most people.

However, there are steps you can take to lessen the toll on your back that your daily commute causes.

These exercises and relaxation methods can help relieve back pain while you sit in traffic each day.

Spine rotations

Try this exercise when your car is stopped (at a red light, for example). Keep your foot firmly on the brake. Take a deep breath and reach your right hand over the left side of your body. Twist your torso to the left and your head along with it. Hold this position for 5 seconds. Slowly release, and repeat on the other side. This stretches your spine and releases tension in the body.

Lower back stretches

Do this exercise while the car is stopped as well. You can also try this exercise while moving at a slow speed. Sit upright in the seat. Roll your pelvis forward away from the seat to create an arch in your lower back. Hold this position for five seconds, then roll your back flat against the seat. Repeat this process about 10 times.

Core strengtheners

Sit up straight in the seat. Exhale and slowly bring your ab muscles in toward your spine. You should visibly see your abs move backward. Hold this position for five seconds while continuing to breath. Repeat this exercise 10 times. Repeat the series of exercises 10 times throughout your commute.

Sit up straight

Sitting with an arched back is bad for the back. Sit up as straight as possible to engage your muscles and help alleviate back pain. At first, you may feel more pain from sitting up straight, but as your muscles develop, you will find the position is less painful. While sitting up straight, try holding your ab muscles in as close to your spine as possible. Try to keep the tension out of your neck and shoulders as you hold this position. Having the right kind of seating can make the difference too. If you need an idea, check out the Human Touch massage chair to get an idea.

Walk around

You can’t walk around during your commute, but you can as soon as you exit the vehicle. Spend at least 10 minutes after your commute walking around and circulating the blood in your body. This will help reduce back pain and help prevent other common side effects of long commutes.

You may not be able to prevent your commute, but you can help improve your health by adding these exercises to your daily commute routine. With time, you will find that the back pain you experience from driving is much lessened.