For many city dwellers, the daily commute is a reality of life. Commuting by car, public transport, two-wheeler, or with long waits between buses and trains, commuting can mean staying in the same place for a long time.
But the problem is not commuting so much as the commute itself. And staying in one place for a time will lead to stiff muscles and discomfort, and some physical activity is not as good for the rest of the day.
To be sure, there’s no “perfect” posture that is guaranteed to protect from back pain. Time spent in one position and not moving is more important than trying to remain in a rigid posture all day, clinical advice says.
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Smaller changes can actually make a difference. We provide seven strategies that city commuters can incorporate into their daily life that can make a difference.
1. Don't stay in One Position for Too Long
If commuters are to change their position regularly, one of the simplest things commuters can do is change their position regularly.
If you are going in a car or on public transport and you are driving, you can’t sit still for the whole ride, and it’s safe for you to get up and walk.
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Regular movement can reduce stiffness while sitting for long periods or sitting in one position can only make the discomfort worse for people who already have back problems.
So when people with long commutes walk after getting off a bus, train, or metro, if they have one, it might be a little break from a day of sitting around.
2. Change Your Sitting Position Instead of Forcing One Posture
Many people think that sitting perfectly upright during a journey is a must to protect the spine. But no one has a perfect sitting posture; no perfect sitting posture is good at all.
Instead, be comfortable, secure and supported, and don’t slouch for a long period of time, which only leads to discomfort. Sitting comfortably and regularly checking back and moving back and forth with back support and periodic return to position can make sitting for rest easier.
If you commute by car, adjust the seat so that you can comfortably reach those controls with back support and not lean forward constantly.
3. Walk as part of your commute
If you can do it, you will walk more when you walk your way.
That could be walking to a nearby bus stop, taking a short walk after leaving the public transport, and then taking stairs when it’s time to walk off the bus, etc. The goal is not to convert your commute into a workout, but not to spend the whole way from your home to the office sitting down.
Regular physical activity is good for health in general and can help with long-term back pain. NHS guidance advises continuous activity and gradually increasing activity as opposed to taking time to rest when suffering from back pain.
4. Take Movement Breaks At Work
The commute may be only one part of the problem.
A person who travels an hour to work, 8 or 9 hours at a desk and another hour commuting home may spend a lot of the day in fairly inactive positions.
Make it a habit to stand up, walk around, and change your position regularly during the working day. If possible, take short walking breaks instead of staying seated continuously.
The clinical advice also advises that we change position frequently and do not sit for extended periods of time during the day.
5. Be Careful With Heavy Bags
A heavy backpack or laptop bag can add another source of discomfort, especially when carried for long periods.
Don’t carry excess stuff every day. If you have a backpack, distribute the weight as evenly as possible. Don’t put weight on one side of your body.
A similar principle holds when you’re moving luggage or other heavy objects. Don’t lean on anything and don’t try to do a lot of lifting when you are twisting your body.
If you already have back pain, do things that exacerbate your symptoms rather than trying so hard to get through high pain.
6. Add simple movement and strength training.
And your spine doesn’t have to be still to be healthy. And exercise will build strength and mobility.
Walking, cycling, swimming, and strengthening exercises can be integrated into an active routine. If someone is not used to exercise, gradually starting is generally more sensible than starting a workout program that’s quite intense.
Simple mobility exercises can be useful during the day as well for people who travel for several hours and are working at a desk.
The goal is consistency, not just doing a tough workout once in a while.
7. Do Not Ignore Persistent or Severe Pain.
Stiffness after a long day does not mean your spine is damaged by a long day. Back pain is common and usually goes away within a few weeks.
But these symptoms are persistent or severe and are not only due to commuting problems.
As NHS guidance states, we should seek medical advice if back pain does not improve after a few weeks, interferes with everyday activities or is accompanied by concerning symptoms such as unexplained weight loss, swelling or pain following a serious accident.
Sudden or severe symptoms, especially after an injury, may need to be evaluated for treatment.
Small changes can make long commutes easier.
And there is not only a long commute for people living and working in busy cities, but protecting your back isn’t necessarily about changing your lifestyle.
Breaking up long periods of sitting, changing positions, walking more, being active, and watching how you carry your bags will be part of your daily routine.
The larger goal is not to think of the body as something that’s stuck out for hours at a time. Daily activity throughout the day is better for musculoskeletal health and may reduce stiffness and discomfort.
At the same time, back pain has many possible causes, and posture or commuting alone is not enough to explain persistent symptoms. Those with chronic, worsening, or worrying pain should consult a healthcare professional instead of self-medicating.
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