Long Car Rides: How to Stay Comfortable Behind the Wheel

By Mark from Outback, The Outback Series customer care6 min read

The short answer

Set up your seat before you start the engine: knees level with or slightly below your hips, your whole back against the backrest (add a rolled towel for your lower back), at least 10 inches between your breastbone and the steering wheel, and your eyes at least 3 inches above the top of the wheel. Adjust the mirrors last.
Stop every 2 hours or 100 miles, as AAA advises, and get out for about 5 minutes: walk, roll your shoulders, do a few calf raises against the car.
Small habits help: empty your back pockets, change your seat position slightly every 20 to 30 minutes, wear loose clothes and drink water.

Why long drives leave you stiff

Driving holds you in one position for hours: right foot hovering over the pedals, hands gripping the wheel, shoulders creeping up and your lower back slowly slumping. Most of the fix happens before you leave the driveway, and at each stop.

Set up your seat in 2 minutes

Empty your back pockets. A wallet or phone tilts your hips to one side for the whole trip.
Set the height. Raise or lower the seat until your knees are level with or slightly lower than your hips.
Set the distance. You should press the brake all the way down without stretching, knee still slightly bent.
Sit back fully, your back touching the backrest along its full length. Use the lumbar support, or a small cushion or rolled hand towel behind your lower back.
Check the steering wheel: at least 10 inches from your breastbone, so the airbag has room, with your arms comfortably bent.
Raise the head restraint so it sits close behind your head, about as high as the top of your head.
Adjust the mirrors last, so you can check them with your eyes instead of twisting your neck.

The numbers worth checking

Check	Aim for	Why
Eyes above the steering wheel	At least 3 inches	A clear view without craning your neck
Breastbone to the wheel	At least 10 inches	Room for the airbag to open safely
Knees and hips	Knees level with or slightly lower than hips	Takes strain off your lower back
Brake pedal	Full press without stretching	Your back stays on the seat

These come from CarFit, a free 20-minute check-up of you in your own car, developed by AAA, AARP and the American Occupational Therapy Association. Search "CarFit event" and your town to find one.

Plan your stops

AAA advises a break every two hours or every 100 miles, and sooner if you feel drowsy. On a long holiday drive, plan the stops before you leave: gas, lunch and a rest area or two. AAA also suggests driving during the hours you are normally awake and planning a rest stop in the mid-afternoon.

A 5-minute routine for every stop

Walk for 2 minutes, a lap of the parking lot or rest area.
Calf raises (30 seconds). Hold the car and rise up on your toes ten times.
Shoulder rolls (20 seconds), slowly, five times.
Ankle circles (20 seconds), five each way, holding the car for balance.
Roll on and rub in (30 seconds) on your neck, shoulders or lower back, if massage is part of your routine.

Mark's tipI keep a roll-on in the cup holder on road trips. Every time I stop for gas, I do my lower back and neck while the tank fills. It turns a boring stop into a habit, and I climb out at the other end in one piece instead of in sections.

Small moves while you ride

If you are driving, keep both hands on the wheel and your eyes on the road. Change your seat position a few degrees every 20 to 30 minutes, sit back whenever you catch yourself slumping, and save stretching for the stops.

If you are a passenger, you can do more. The CDC suggests these for anyone sitting more than about four hours:

Raise and lower your heels while keeping your toes on the floor.
Raise and lower your toes while keeping your heels on the floor.
Tighten and release your leg muscles.

More upper-body moves for stops: our two-minute neck and shoulder routine.

Pack a car comfort kit

A small cushion or rolled hand towel for your lower back.
A water bottle and light snacks, instead of a heavy fast-food lunch.
Sunglasses for low winter sun.
A roll-on in the console and single-use sachets in the glove box. Keep anything like that off the hot dashboard.

When to pull over, and when to call a doctor

Pull over somewhere safe and rest if you cannot stop yawning, have trouble keeping your head up, drift between lanes or cannot remember the last few miles. AAA says even one of these signs means you may be about to fall asleep.
Get medical help right away for chest pain, sudden shortness of breath, or a calf that is suddenly swollen, warm or painful after a long trip.

What rides in our console

Outback Original Oil Roll-On

Roll it onto your neck, shoulders or lower back at each stop and massage it in for about 30 seconds. Four Australian plant ingredients, no menthol, so nothing burns or freezes and there is no strong smell in a closed car. It absorbs, so nothing ends up on the steering wheel. Covered by our 365-Day Returnless Refund.

See the roll-on

For the glove box, our roll-on bundles come with a free 7-Day Pack of single-use sachets. Flying instead of driving this year? Read can you take a roll-on on a plane?

Try Outback for a full year

Four Australian plant ingredients, nothing that burns or freezes. Every order is covered by our 365-Day Returnless Refund, ships the same business day when you order by 2pm ET, and ships free on orders of $40 or more.

Shop Outback

Frequently asked questions

How often should you stop on a long drive?

AAA advises a break every two hours or every 100 miles, and sooner if you feel drowsy. Get out of the car for about five minutes and walk around.

What is the best seat position for a long drive?

Knees level with or slightly below your hips, your whole back against the backrest, a slight knee bend with the brake fully pressed, and at least 10 inches between your breastbone and the wheel.

How do I keep my back from getting stiff on a long drive?

Set up your seat before you leave, add a rolled towel behind your lower back, empty your back pockets, shift position slightly every 20 to 30 minutes, and walk at every stop.

How far should I sit from the steering wheel?

At least 10 inches from your breastbone to the center of the wheel, so the airbag has room to open. Your arms should stay comfortably bent.

What exercises can I do in the car?

Drivers should keep both hands on the wheel and save stretches for stops. Passengers can raise and lower their heels and toes, tighten and release their leg muscles, and roll their shoulders.

More Outback guides

Sources: AAA: Tips to Avoid Drowsy Driving; Fairfax County: 7 Simple Adjustments to Help Older Adults Drive Safer (CarFit); NICOA: Enhance Drive Safety With CarFit; CCOHS: On the Road to Comfort; CDC: Tips for long periods of sitting.

This guide is general information, not medical advice. If you have a medical condition that affects your heart, lungs, back or circulation, or you have had recent surgery, talk with your doctor before a long trip. Always follow your vehicle manual for seat and airbag guidance. Use any product as its label directs.