9 Stretches to Drive The Pain Away

By Tanya Buchan  BExSc, MPhty, MSportsPhty 
S​ports Physiotherapist

​Long periods of driving, whether it be the daily commute or a holiday road trip, can be quite tough on the body. Being stuck in the car can cause pain and stiffness in the neck, shoulders and back. The concentration and attention required could also result in eye strain that is related to headache and fatigue. However, there are a few exercises you can do to prevent driving-related aches and pains, and keep you fresh behind the wheel.
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1. Ankle Rolls
Boost the circulation to the feet.

Stand and hold onto the car for balance then lift your leg and rotate at the ankle slowly in a clockwise direction. Do ten big rotations then change direction and rotate your foot anticlockwise. Swap feet and repeat with your opposite ankle. 

2. Hamstring Stretches
Improve the stiffness in legs and thighs.

Place your foot up on the car bumper or drivers seat and straighten your knee. Bend forwards reaching your fingertips towards your toes. You should feel this stretch at the back of your knee. Hold for ten seconds then swap legs and repeat.

3. Calf stretches
Ease stiff legs.
Place your foot up onto the car’s tyre while keeping your heel on the ground. Keep your knee straight and reach down towards your toes until you feel the stretch behind your leg and possibly even at the arch of your foot.  Hold for ten seconds before swapping sides and repeat.

4. Hip Twists
Stretch out your lower back.

Move away from the car and find some space clear from objects and people. Relax your arms by your side and bend slightly at your knees. Twist from side to side at the waist and allow your upper body to follow the movement. Repeat in a slow and controlled way for twenty counts – ten each way.

5. Back Arches
Soothe an aching back.

Stand away from your car and place your hands in the small of your back with the palms facing away from your body. Bend backwards until you feel a gentle stretch in your back and possibly even across your shoulders. Hold for a few seconds and repeat ten times.

6. Chest Stretch
Open up through the chest and neck.

Stand at the open car door and place your arm up against the doorframe with your elbow bent. Turn your body and head away to feel a gentle stretch through the front of your chest and neck. Hold for a few seconds and repeat ten times. Walk around to the passenger door and repeat for the other arm.

7. Shoulder Rolls
Relieve stiff shoulders.

Stand up straight with your feet hip width apart. Roll your shoulders in a big circle backwards for ten repetitions and then forward for ten repetitions.

8. Eyes Rolls
Avoid eye strain and brain fatigue.
Keep your head still, look up and blink slowly five times. Look right and blink five times. Look down and blink five times, then look left and blink five times. Once you have done all four directions, close your eyes for ten seconds.

9. Deep Breaths
Release tension and stress.
Take a slow deep breath in through the nose, hold for three seconds and then slowly let the breath out through your mouth. Aim to use the breath to target any tension you are feeling around your shoulders, chest and face. Repeat for ten breaths.


Being stuck in your car for the commute to work or on a long road trip doesn’t have to end in pain and stiffness. Use some of these exercises on your next car trip to boost circulation, ease stiffness, soothe tired muscles and wake up the body. It is also important to remember that taking regular breaks (every two hours) during long car journeys is an important strategy to improve driver comfort and reduce driver fatigue.