Many factors can contribute to neck pain while driving. Often, neck stiffness and discomfort is related to limited movement, your seat setup, posture while driving, or the stresses of work, life, and being on the road. Here are some common reasons your neck may feel uncomfortable while driving.
Inactivity. “Sitting for long periods without moving or changing positions can cause muscles to tighten and contribute to discomfort,” says Dr. Ryks. “People with long commutes or frequent road trips often notice more tension around their neck as a result.”
Stress. Traffic jams, careless drivers, gas prices, work stress, or listening to the news can all add to your stress levels while driving. Anxiety, worry, or frustration may show up as muscle tension — especially in your neck, shoulders, and upper back. The longer these muscles stay tight, the more likely you are to notice discomfort or tension.
Unsupportive postures. There’s no perfect posture, but staying in certain positions for long periods can contribute to neck stiffness. Sitting in your car with rounded shoulders, for example, or your head leaning forward can make your neck muscles work harder. This extra effort may lead to fatigue or discomfort, especially if you stay in the same position for a while. Making small adjustments to how you sit can make a big difference in how your neck feels during and after driving.
Ergonomics. You might think of ergonomics when setting up your workspace to better support your body, but it’s just as important behind the wheel to prevent neck pain while driving. If you sit too far or too close to the steering wheel — or your seat is reclined too far back or pushed too far forward — it can lead to extra tension in your shoulders, upper back, and neck. Small adjustments to your driving position can help keep you more comfortable on the road.
A tight grip. Holding the steering wheel too tightly — often because of stress — can tire your forearm and shoulder muscles, which may in turn contribute to neck muscle strain. Finding a relaxed, comfortable grip can help your upper body feel more at ease while driving.
Most neck pain related to driving responds well to simple treatments like exercise, heat and cold therapy, and over-the-counter pain medication. Try these strategies to ease discomfort in your neck after driving.
Try targeted exercises. Targeted exercises, like the ones above, can help you strengthen and stretch the muscle groups that surround and support your neck. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs.
Stay active. Targeted neck exercises, like the ones above, are designed to help with recovery. But any type of movement — like walking and stretching — can improve blood flow to tense or sore areas, which can ease discomfort and tension. If you spend a lot of time in the car (commuting or driving for work), making time for activity is especially important. Look for ways to sneak in steps during the rest of your day, such as parking further away, taking the stairs, or taking short walking or stretching breaks every hour or so.
Apply heat or ice as needed. Heat can help relax stiff muscles and improve circulation — options include heated seats, a heat wrap, or a plug-in heating pad (to be used after driving). Ice can provide soothing relief and reduce inflammation or discomfort after a long drive. Try both methods or stick to the one that feels best for your neck and upper back.
Take over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can do your targeted exercises and stay active when you have neck pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are safe to take.
Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for neck pain relief, such as massage, acupuncture, or chiropractic care.
Try TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce pain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable. Enso can be used on the back of your neck — never on the sides or front of your neck, says Dr. Ryks. Using it on shoulder and upper back muscles may also help with neck pain from driving. Disclaimer: Do not use a TENS device while driving.
Neck pain from driving often improves on its own with simple at-home treatments. However, if your pain is severe, worsening, impairing your driving ability, or causing difficulty with daily activities, like looking over your shoulder, consult a healthcare provider. It’s also a good idea to get care if you have:
Once you’ve adjusted your seat, find a comfortable, upright position with your head lifted and your shoulders relaxed back and down. Adjust your rearview mirror so you have a clear view out the back window in this posture. “If you start to slouch or round forward while driving, you’ll notice the mirror view changes,” says Dr. Ryks. “Each time you glance at your rearview mirror, use it as a gentle reminder to reset your position.”
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
