Car Ergonomics

PLEASE NOTE: this article is about adjusting ONLY your car for optimal comfort and safety. It is NOT applicable to any other vehicles, such as HGVs, LGVs, vans, etc that will require different adjustments.

The following information is for educational purposes only. To ensure optimal safety and comfort whilst driving any adjustments to your car should only be made by an appropriate registered healthcare professional.

The following seven points will help ensure you are sitting safely and correctly in your car to reduce unnecessary strain on your body. However, no matter how well you are sitting you should always try and take regular breaks from driving to walk around and do some simple exercises. 

1. Height of the car seat

Your car seat should be high enough so that you have a clear view of the road whilst allowing adequate head clearance from the roof.

Having your car seat too low so you have to raise your head in order to see the road clearly, or having your car seat too high so you have to lower your head to secure adequate head clearance from the roof can cause unnecessary tightness in your neck muscles.

2. Angle of the car seat

To ensure a safe and supported seated position your backrest should be tilted back 20-30 degrees and the leg rest should be tilted up 20-30 degrees.

Figure 1: CORRECT! For optimal comfort and safety your car seat should NOT be adjusted to a 90 degree angle formed from a vertical and horizontal axis that is not tilted. Your car seat SHOULD be at a 90(ish!) degree angle formed from a vertical and horizontal axis that is tilted 20-30 degrees.

2a. Backrest

By reclining your backrest back 20-30 degrees it can be adjusted to provide continuous support along the full length of your spine. Adjust the lumbar support so it comfortably fills the arch of your low back giving an even pressure with no gaps or pressure points.

Figure 2a: CORRECT! The backrest is tilted back 20-30 degrees and is positioned to provide continuous support along the full length of your spine. PLEASE NOTE: that in this image the steering wheel is positioned incorrectly (refer ‘4. Steering wheel’).

Reclining your car seat too far back makes you lean forwards so you lose the support from the backrest creating strain on your neck and shoulders.

Figure 2b: INCORRECT! In this image the backrest is reclined too far back so the driver leans forwards leaving their neck and shoulders unsupported.

Conversely, having your backrest tilted too far forwards is not only a safety risk in an accident or when having to break suddenly, but, it can also cause you to lean forwards and tighten your neck and shoulders.

Figure 2c: INCORRECT! This would be the posture adopted if the backrest is positioned too vertically. As well as posing a safety risk in an accident or when having to break suddenly it can also tighten your neck and shoulders. PLEASE NOTE: in this image the car seat is also positioned too far forwards providing inadequate leg clearance from the steering wheel (refer ‘3. Forward position of the car seat’).

2b. Leg rest

By being tilted up 20-30 degrees your leg rest can be adjusted to support your thighs along the full length of the seat ensuring there is even pressure along your thighs and buttocks.

Figure 2d: CORRECT! The leg rest is gently tilted up providing even weight distribution along the length of your legs and buttocks. Although this may look the same as ‘Figure 2f’, in this image, as the leg rest is tilted up 20-30 degrees, the knees are slightly higher than the hips (x).

Tilting your leg rest to a too higher angle will place excessive weight on your buttocks.

Figure 2e: INCORRECT! A clear representation of how adjusting the leg rest to a too higher angle will place excessive pressure on your buttocks!

Tilting your leg rest to a too lower angle will place excessive pressure on the back of your knees.

Figure 2f: INCORRECT! Adjusting the leg rest to a too lower angle will place excessive pressure behind your knees. Although this may look the same as ‘Figure 2d’, in this image, as the leg rest ISN’T tilted up 20-30 degrees, the knees are the same height as the hips (x).

3. Forward position of the car seat

Move your car seat forwards so you can fully depress the clutch and accelerator effortlessly. If the car seat is too far back you have to over-reach with your legs to depress the clutch and accelerator straining your legs, hips and back. If the car seat is too far forwards there is inadequate clearance for your legs when using the pedals and you bunch up your leg muscles (refer ‘figure 2c’).

Figure 3a: CORRECT! The car seat is positioned forward enough so that the driver can comfortably hold the steering wheel without fully extending their arms or having to lean forwards in the seat. PLEASE NOTE: in this image the headrest is too low and will not support his head in the event of an accident (refer ‘5. Headrest’).

Figure 3b: INCORRECT! The car seat is positioned too far back so that the driver has to either fully extend their arms to hold the steering wheel (as above), or, would have to lean forwards in their seat losing the support from the backrest.

4. Steering wheel

To keep your shoulders relaxed make sure the steering wheel is far enough back so that you can comfortably reach it, and, that it isn’t too high.

Figure 4a: CORRECT! the steering wheel should be positioned so you’re not over-reaching for it and your shoulders are in a relaxed position.

If the steering wheel is comfortable for your arms at a lower height, but it’s causing you to hunch over in order to hold it, refer to ‘figure 4b (left)’, you can either move the steering wheel closer to you, or, move your seat closer to the steering wheel if it’s comfortable to do so, refer to ‘figure 4b (right)’.

However, whilst there’s no steering wheel in figure 4b! Both of the images, judging by the hand position, would show a steering wheel so low that there’s either not enough clearance for the thighs and knees when using the pedals, or, the steering wheel would obstruct the view of the display panel.

Figure 4b. (Left): INCORRECT! A steering wheel in this position would be too low causing the driver to hunch over and give inadequate leg clearance whilst blocking the display panel. (Right): CORRECT(ish)! Although the steering wheel would still be too low, this image shows how the car seat can slide forwards (or the steering wheel brought closer to the driver) in order to maintain a good supported posture!

If your steering wheel is too far away it can cause you to either over-reach and strain your neck and shoulders, or, cause you to lean forwards in your seat losing the support from the backrest.

Figure 4c: INCORRECT! Positioning the steering wheel too far away causes you to either over-reach causing tension in your neck and shoulders (above), or, lean forwards in your seat causing a loss of support from the backrest.

 5. Headrest

Adjust your headrest so that it’s as high as the top of your head and as close to the rear of your head as possible. This will ensure the best support to your head in the event of an accident. ‘Figure 3a’ shows an example of a POORLY fitted headrest.

6. Seatbelt

Make sure your seatbelt is tight with the lap belt over your pelvic region and the diagonal strap over your shoulder, NOT your neck. You may be able to adjust the height of the fixing. Pregnant women should place the lap belt below their abdomen flat on their thighs.

7. Mirrors

Adjust your rear-view and side-view mirrors so they can be used with no excessive straining of your neck or upper body.