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In this episode of the Sarasota Chiropractic And Physical Therapy podcast, Dr. Kozma tackles a problem familiar to nearly everyone in the Sarasota area — the toll that long car rides and daily commutes take on your body. Whether you’re navigating Tamiami Trail, heading to Bradenton for work, or embarking on a family road trip, hours behind the wheel can lead to serious discomfort and injury over time.
Dr. Kozma breaks down real, actionable strategies to protect your spine, improve your posture, and reduce pain while driving — no matter how far you’re going. From seat adjustments to stretching routines, this episode is packed with practical advice you can start using right away.
If you’d like personalized guidance, reach out to Dr. Abraham Kozma and the team at Sarasota Chiropractic And Physical Therapy to schedule a consultation and get a plan tailored to your needs.
Hey there, and welcome back. I’m Doctor Kozma, and you’re listening to the Sarasota Chiropractic and Physical Therapy podcast — where we talk about real strategies for real people who want to feel better and move better every single day.
Today we’re talking about something that affects just about everyone in the Sarasota area — car rides. Whether you’re commuting down Tamiami Trail, heading up to Bradenton for work, or taking a long road trip with the family, spending a lot of time behind the wheel does something to your body that most people don’t think about until it’s too late. And I want to change that.
Here’s the thing — your body wasn’t designed to sit still for long stretches. When you’re locked into that driving position, your hips are flexed, your low back is under compression, your shoulders are rolled forward, and your neck is holding the weight of your head without much support. Do that for forty-five minutes a day, five days a week — and your spine starts to feel it. Your muscles start to feel it. And eventually, you start to feel it every time you get out of the car.
So let’s talk about what you can actually do.
First — your seat position matters more than you think. You want your seat far enough forward that your knees are slightly bent, not locked out straight. Your lower back should feel supported — most cars have lumbar support built in, and if yours doesn’t, a small rolled-up towel or a lumbar pillow does the trick. Your headrest should be right behind the middle of your head — not your neck. That positioning becomes really important if you’re ever in an accident, but it also just keeps your posture in a healthier place on a daily basis.
Now here’s something simple that most people skip — breaks. If you’re on a drive longer than an hour, plan to stop. Get out of the car. Walk for two or three minutes. Shake out your legs. Roll your shoulders back. That brief movement resets your muscles and gives your spine some much-needed relief. It sounds almost too simple, but your body responds to that break more than you know.
The second big thing I want to talk about is your grip on the steering wheel. A lot of drivers tense up — tight grip, shoulders creeping up toward their ears, jaw slightly clenched. You might not even notice you’re doing it. Check in with yourself while you’re driving. Are your shoulders relaxed? Is your grip light but controlled? Can you take a slow breath? That tension in your upper body travels right into your neck and shoulders, and over time it builds into the kind of stiffness that makes turning your head feel like work.
And here’s one that I love to share — micro-movements. You don’t have to pull over to do this. While you’re sitting at a red light, gently roll your shoulders back. Tuck your chin slightly — like you’re trying to give yourself a gentle double chin — and hold it for a few seconds. That movement activates the deep muscles in your neck and counteracts the forward head position that driving encourages. Small moves, done consistently, add up.
Now, I want to speak to a specific group of folks for a moment. If you’ve been in a car accident — even one that felt minor at the time — and you’re noticing that car rides leave you feeling worse than they used to, that’s your body telling you something. Stiffness that lingers, soreness in your neck or low back after a commute, headaches that seem to show up after driving — those are signs worth paying attention to. That’s not just normal wear and tear. That could be an injury that never fully healed, and sitting in a car repeatedly compresses it.
That’s exactly what we help with here at Sarasota Chiropractic and Physical Therapy. We look at the whole picture — your spine, your posture, your movement patterns — and we build a plan that actually addresses the root of what’s going on. Chiropractic care and physical therapy, together, under one roof, with one-on-one attention every single visit.
You’ve been managing this long enough. Let’s get you moving again.
Call to schedule your appointment — our team is ready, and we would love to help. You can find us right here in Sarasota, and we serve patients from Bradenton, Lakewood Ranch, and all across the area.
Thanks for spending a few minutes with me today. Drive safe, move often, and take care of that spine. I’ll see you next time.
