Cara Agar Punggung Tidak Sakit Saat Menyetir Jarak Jauh

Cara Agar Punggung Tidak Sakit Saat Menyetir Jarak Jauh
Credits: Freepik

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Menyetir jarak jauh bisa sangat melelahkan dan menyebabkan stres. Kemacetan sendiri juga memberikan tekanan besar yang membuat otot menjadi tegang.

Sebagian besar yang dikeluhkan orang yang menyetir jarak jauh adalah rasa tegang di leher, bahu dan punggung. Agar di kemudian hari punggung tidak sakit saat menyetir jarak jauh, ada beberapa tips yang bisa Anda coba.

 

Tips Agar Punggung Tidak Sakit saat Menyetir Jarak Jauh

  1. Pastikan posisi duduk Anda nyaman dan tepat. Kosongkan saku belakang dan keluarkan dompet, ponsel atau apa pun yang dapat membuat tulang punggung tidak sejajar dengan baik. Posisikan kursi jok Anda sedikit mundur ke belakang dan sesuaikan kemiringannya pada sudut sekitar 30 derajat agar punggung Anda terasa nyaman. Duduk tegak dengan lutut sedikit lebih tinggi dari pinggul dan tarik dagu ke dalam untuk meluruskan tulang belakang
  2. Anda bisa menggunakan bantal punggung kecil untuk menopang punggung Anda. Bantal yang terbuat dari bahan yang elastis lebih efektif membantu menopang punggung dan mencegah terjadinya nyeri.
  3. Istirahat di rest area atau tempat yang teduh dan nyaman. Jangan terlalu lama duduk di tempat duduk Anda tanpa beristirahat. Istirahat selama beberapa menit setiap 1-2 jam dan lakukan peregangan saat turun dari mobil.
  4. Saat turun untuk beristirahat lakukan latihan pernapasan dan relaksasi agar membantu mengurangi stres dan kelelahan, yang dapat  berkontribusi menyebabkan sakit punggung.
  5. Selama menyetir gunakan alas kaki yang nyaman. Jangan memakai sepatu hak tinggi atau sepatu yang terlalu ketat saat menyetir karena dapat menyebabkan nyeri punggung.
  6. Ubah posisi duduk Anda. Jangan terlalu lama duduk di posisi yang sama. Berpindah-pindah posisi duduk dari waktu ke waktu dapat membantu mencegah nyeri punggung.

Setelah perjalanan yang panjang Anda bisa melakukan kompres hangat di area punggung, bahu atau leher. Kompres hangat dapat melancarkan aliran darah, membuat otot rileks dan tubuh lebih nyaman. Kompres hangat dapat diaplikasikan selama 15-20 menit per sesi.

Baca Juga: Sakit Punggung: Penyebab dan Cara Mengatasinya

 

Sakit Punggung Tidak Membaik, Apa yang Harus Dilakukan?

Sakit punggung mungkin tidak membaik setelah Anda melakukan beberapa tips di atas, dan terus muncul walaupun Anda tidak menyetir lama. Pada saat ini Anda perlu awas dan mengenali gejala lain yang menyertainya.

Segera periksakan diri ke dokter apabila sakit punggung disertai dengan beberapa gejala lain di antaranya:

  • Kesemutan atau mati rasa.
  • Sakit punggung tidak membaik setelah beristirahat dan terus berlangsung lama.
  • Mati rasa juga menyebar ke area kaki.
  • Tubuh terasa lemah.
  • Sakit punggung disertai demam.
  • Sakit punggung dirasakan setelah cedera atau jatuh.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr Hanifa Rahma
Last Updated : Minggu, 16 April 2023 | 04:45
Tags : nyeri punggung postur tubuh liburan posisi duduk

David DeWitt, MD (2019). 7 Tips to Alleviate Back Pain on Your Road Trips. Available from: https://www.spine-health.com/blog/7-tips-alleviate-back-pain-your-road-trips.

Cleveland Clinic (2019). Is Your Driving Posture Causing You Pain?. Available from: https://health.clevelandclinic.org/is-your-driving-posture-causing-you-pain/.

Mayo Clinic (2022). Back pain. Available from: https://www.mayoclinic.org/symptoms/back-pain/basics/causes/sym-20050878.

James McIntosh (2017). What is causing this pain in my back?. Available from: https://www.medicalnewstoday.com/articles/172943.

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