Commuting and Back Pain: What Helps on the Drive or the Train

Yes, long commutes can make backs stiff and sore. Sustained sitting raises pressure on the lumbar discs compared with standing, and for people who drive a lot, the combination of a static posture and whole-body vibration is a documented risk factor for low back pain. The good news is that small habits before, during and after the ride make a real difference.

Commuting is part of everyday life around both of Dr. Greg's offices. In Morris County, patients ride NJ Transit's Morris & Essex line from Morris Plains Station into New York Penn Station or Hoboken, and others drive Routes 202, 10, 53, 80 and 287. Around Sparta, patients drive Route 15 and US Route 206 to the office and across Sussex County. Either way, the commute is time spent in one position, often before the day has even started.

The research keeps pointing the same direction. A 2025 review of office workers found that longer sitting time, poor posture and fewer breaks were all associated with low back pain, and sitting behavior showed the strongest link. Among professional drivers, one meta-analysis found more than half reported low back pain in the past year, and whole-body vibration from driving is itself a recognized risk factor on its own.

What helps on the drive: set the seat so your knees sit about level with your hips and your lower back is supported rather than slouched, keep the phone and bags within easy reach so you are not twisting, and on long drives stop and walk every 60 to 90 minutes. A lumbar support that holds a slight curve beats a flat, sagging seat back.

What helps on the train: stand for part of the ride when you can, or shift position regularly; keep your bag at your feet instead of on your lap or one shoulder; hold your phone up at eye level instead of looking down at it; and walk a little after you arrive before settling into the office chair. During the workday, standing and moving at least every 30 to 45 minutes adds up quickly.

Between commutes, regular exercise is one of the most protective habits there is for a back that sits a lot, and it makes the commute easier to absorb. If stiffness and soreness around the commute have become a regular thing, that is worth having evaluated rather than adapting to it.

Dr. Gregory Martin has practiced chiropractic since 1996 and sees patients at his office at 283 Sparta Avenue in Sparta and at Speedwell Family Chiropractic at 520 Speedwell Avenue in Morris Plains. Call or text (973) 699-4100 to schedule an evaluation.