[GratefulCitizen]

This is a common problem among the drivers at my work.
It can be quite debilitating.

The problem is caused by inflexibility in the upper spine and in the hamstrings.
All of the flex has to come out of the bottom vertebra.

The "tweaking" is caused when the muscles holding the vertebrae together are overstretched and go into spasm to protect themselves.

Generally, you'll have problems with the right side because your right leg is extended and relatively immobile while driving.
This increases the stress/stretch on the right side.

The seating position which feels somewhat comfortable and stable usually makes the problem worse.


We've found a fix.

First, if your insurance covers it, get a referral for physical therapy.
They can identify specifically where the flexibility and strength problems are and give you just the right exercises to address them.

Exercising the large muscle groups won't help. They aren't the problem.
Stretching your lower back will make it worse. Don't do it.

Stretches for your upper back and hamstrings need to be directed by an expert.
It is difficult to stretch these without stressing that lowest vertebra.


Second, you'll need to adjust the seats properly and rig a lumbar support in all of the vehicles you drive.

The seat bottom, if it tilts, should be as close to level as you can get it.
If possible, do not let it tilt to the rear.

If you can get one of those tubular pillows designed for lumbar support, use it.
If you can't find one, use a rolled-up bath towel.
The towel can be permanently attached to the seat by rolling it around bungy cords and linking the cords around your seat.

The pillow/towel should press on your back right about where it usually gets hurt.
The seat back should be adjusted to whatever is comfortable, so long as it doesn't interfere with the pressure of the pillow/towel.

This seating position will feel uncomfortable and unstable for about 3 weeks.
(It almost feels like you're "floating".)
You may notice a little soreness in your lower abs and some fatigue in your lower back.

If you're disciplined about using the pillow and seating position, your back will feel great after a few weeks.

<edit>

The problem is probably made worse by wearing body armor.

The armor may prevent proper bending/twisting of the upper back.
All of the stretch has to come out of the bottom vertebrae.


This may be an issue worth addressing for all those who wear body armor on the job.