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How regular movement keeps strain away while on the road
ROAD safety advice tends to focus on what drivers should avoid: Speeding, drink driving, reckless overtaking and using a phone behind the wheel.
Less attention is paid to what happens to the body during the hours spent sitting in traffic, gripping the steering wheel and leaning towards the windscreen.
For many Malaysians, the commute is only the first stretch of a day spent seated. It is followed by hours at a desk, more time looking down at a phone and another slow drive home. By evening, the neck, shoulders and back have done far more work than most people realise.
Daniel Iz’aan, founder and lead physiotherapist of The Human Hub, said sore shoulders are the most common complaint he hears from drivers, followed by neck and back pain.
“We drive to work, we sit in Federal Highway for one hour 45 minutes. We go to the office and sit for another five hours before lunch. We come back and sit again until evening and repeat that every day,” he said during the recent Wheels on Road programme at UiTM Shah Alam, where road safety was discussed through physical health, emergency response and responsible driving.
Sitting is not the enemy
The problem is not simply sitting. It is staying in one position for too long.
Drivers often tense their shoulders, push their heads forward or lean to one side without noticing. The body may tolerate this for a while, but repeated strain eventually shows up as stiffness, headaches or pain.
Daniel said physiotherapists often notice these habits before patients even explain what is wrong.
“We look at the way you sit, the way you stand, how you lean and how your neck is. From there, we have some little puzzles that we put together about what you may be facing,” he said.
He explained that the human head weighs about 5kg in a neutral position. Once the neck bends forward, the load placed on the cervical spine rises considerably. At around 30 degrees of flexion, that load can reach roughly 15kg, placing far more pressure on the muscles supporting the neck.
That posture is common while checking a phone, driving with the seat too far back or leaning towards the steering wheel for a better view.
Move before it hurts
Daniel challenged the idea that there is one perfect posture for driving.
Instead, he said the body benefits from regular movement. Drivers should change how they sit, relax their grip, roll their shoulders and stop for a short walk during long journeys.
“The best posture is your next posture,” he said.
His session included simple neck rotations, shoulder stretches, seated marching and ankle movements. None required gym equipment or much space, which makes them useful at petrol stations, rest areas or after arriving at work.
Neck pillows and lumbar cushions can help, but Daniel warned against treating them as a cure.
“There is a certain level of science behind it. They do help, but do not depend on it. There is no magical solution,” he said.
E-hailing drivers face even greater strain because their income depends on staying on the road. Long hours, irregular meals, limited movement and heavy caffeine use can turn physical discomfort into part of the job.
Road safety beyond posture
Physical comfort is only one part of keeping motorists safe.
Vehicle Theft and Accident Reduction Council (VTAREC) director Lt Kol (PAB) Datuk Ooi Win Juat demonstrated first responder techniques, including what to do during choking, severe bleeding and suspected spinal injuries. The aim was to give ordinary motorists enough knowledge to respond with while waiting for emergency services.
VTAREC general manager Puan Mas Tina Abd Hamid focused on prevention. She reminded drivers to maintain insurance coverage, renew road tax, keep vehicles roadworthy and never allow unlicensed children to drive or ride on public roads.
Selangor Road Transport Department senior officer Mohd Zamzuariemie Mohd Noor also spoke about Pemanduan Berhemah, warning that mobile phone use can turn a few seconds of inattention into a fatal mistake.
Better habits behind the wheel
Road safety does not begin with sirens or damaged vehicles. It begins with habits that are easy to overlook.
Adjust the seat properly. Keep attention and eyes on the road. Take breaks during long drives. Stretch before the body starts aching. Maintain the vehicle. Learn basic first aid.
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