Business travellers spend a lot of time in the car and tend not to move very much during journeys. Since sitting puts a lot of strain on the back, it’s a good idea to reduce this strain by choosing the correct seat and adjustment.

From an evolutionary standpoint, the modern human anatomy is in many ways comparable to the physique of prehistoric man – who evolved mainly to stand, walk and lie down. But in the 21st century, the average mobile person stands and walks less and spends more and more time sitting. Over the course of the day, they spend more than eight hours sitting in front of the computer, behind the wheel and during other activities – with young people between the ages of 18 and 29 spending more than ten hours sitting.

This mostly passive posture puts a lot of strain on the back, neck, shoulders and lumbar region. Office workers are all too familiar with tension in the neck and shoulders, and many have experienced back pain. The intervertebral disc, the weakest and most vulnerable part of the human musculoskeletal system, is increasingly becoming the Achilles’ heel of the 21st century. The crux of the matter is that we cannot – even if we wanted to – return to our original natural state. And who wants to go hunting for food every day like our ancestors did anyway?

Sit properly

Turning back time clearly isn’t a realistic option, so it makes more sense to do what’s possible in the here and now. In the context of “mobility by car”, this means that all drivers, whether they’re travelling on business or in their spare time, should sit in an optimal position that helps them feel comfortable on the road. This requires seating that can be individually adapted to the person behind the wheel using appropriate adjustment options. Given that correct seat adjustment is also beneficial for our health, this shouldn’t be seen as a chore. After all, according to the Robert Koch Institute, almost two-thirds of Germans are affected by back pain every year – among them countless frequent drivers who spend long periods in the car every day.

Protect your back

So how can stress on the spine and muscle fatigue be reduced? Firstly, the seat height must be correctly adjusted. Ideally, drivers should have a good all-round view and be able to read all displays easily, with their eyeline about halfway up the windscreen. Buttocks should be as close as possible to the backrest so that the spine is supported in its natural lordosis shape, i.e. a forward convex curvature. The distance to the pedals should be adjusted so that the knees are still slightly bent when the pedals are pressed, with the upper body around 30 centimetres from the steering wheel. Also make sure that the seat ends two to three finger widths in front of the back of the knees so that the blood can circulate in the legs. The angle of inclination between the backrest and the seat should be around 100 degrees. The centre of the headrest should be approximately at eye level, and the distance to the back of the head a few centimetres.

Get active

All these points have been considered by the brands of the Volkswagen Group, whose seats are designed to meet the latest ergonomic standards and individual requirements. For example, seats with longitudinal adjustment, adjustment of seat height and depth, seat cushion and backrest angle, upper backrest and lumbar support, headrest height and seat depth ensure comfortable and fatigue-free travel, even on long journeys. There are also optional massage, active adjustment and ventilation functions.

But even the best seat is never so back-friendly that it could replace compensating active movement. Forced breaks in traffic jams, at traffic lights or at border crossings can be used to consciously relax, for example with the following exercise: stretch, push your hands against the roof of the car for three to six seconds and then relax your muscles again. Or place your feet flat on the floor, push firmly against the floor and tighten your gluteal and abdominal muscles, then relax again after three to six seconds. Even if the ranges of current models allow for long non-stop journeys, short breaks should still be taken regularly. A mini-break with a bit of exercise works wonders for both body and mind. The latter does all the hard work in traffic because 90 percent of all traffic-related information is perceived through the eyes.

Finally, a simple tip: leave the car at home for short trips. Take the bike or walk instead. While we may not be able to turn back time, our backs and the environment will certainly thank us!