Nearly two thirds of workers commute by car, which, over an average week, can add up to a significant number of hours, increasing the risk of musculoskeletal problems like back and neck pain.

Workplace assessments are now more common with an increased awareness of work station ergonomics. However, the correct set up in a car can also have huge health benefits in terms of improving posture and minimising risks of aches and pains.

Both people and cars come in all different shapes and sizes, so it will take a little time to achieve a ‘best fit’.

Work through the following checks to optimise your position in your car.

• Raise the seat as high as is comfortable to ensure maximum vision of the road.
• Move the seat forwards until you can fully depress the pedals whilst maintaining slightly flexed knees.
• Have the angle of the back rest at about 20 degrees from vertical – you should have contact with the seat up to shoulder height whilst being able to hold the steering wheel with slightly flexed elbows.
• Check the lumbar support ‘fits’ your spinal shape.
• The head rest should be at a height just above eye level sitting about 2-3cm from the back of the head (this minimises the risk of injury in the event of a collision)
• Your hands should be positioned at ‘10 and 2’ with both hands in place for spinal and muscular balance.

Remember our bodies are designed to move - you should aim to break for a stretch and a stroll every two hours.