Don't let the holiday traffic get your back up

Friday is set to be the busiest day, with 25 per cent of the population taking the day off and many others leaving work early, a poll by car insurance company ensure found.

A total of 41 per cent of 18 to 25-year-olds are planning a day trip over the weekend, with many lured by music festivals including the Reading Festival in Berkshire and the Leeds Festival at Bramham Park where 70,000 music fans are expected over the three days.

With estimated average delays of one hour 24 minutes, with 12 per cent possibly experiencing jams lasting more than three hours, health experts are urging motorists to make sure they take action to avoid back injuries.

More than 56 per cent of motorists admit to poor posture while driving, which can lead to back and joint pains.

To help drivers enjoy pain-free motoring, chiropractor Rachael Lancaster of Freedom Back Clinics in Leeds has compiled a top 10 tips for motorists.

This advice is not just for this weekend. With the average motorist spending more than six hours a week driving a car, her top tips will help avoid neck and back pain throughout the year.

"It is amazing how much driving we do once we start to add it all up," said Rachael. "And this weekend in particular many motorists will be spending many hours in the car. So hopefully, by following the tips the driver should arrive at the destination pain free."

If possible, sit so that your back and legs form an angle between 90 to 110 degrees.

Ideally, your back and thighs should be in contact with as much of the seat as possible.

You should be able to press the brake pedal without moving your hip forward in the seat, but you shouldn't have your knee too bent either. Your leg should feel relaxed, both in the resting position and when you press the brake pedal.

Your arms should reach the steering wheel with a slight bend so you are not over reaching. You must not have the steering wheel too close to your chest either otherwise this will limit the movement of your arms and you may also be too close to the air bag.

The head restraint should be adjusted so that it is level with the back of the head. If it is too low it may aggravate a whiplash injury.

Adjust the rear view mirror and the side mirrors so that you only have to move your eyes to check the mirrors and not use excessive neck and head movements.

Try not to drive in high heels as this can over extend your ankle, cause tension in your calf and take support from your thigh.

Don't drive with your wallet in your back pocket.

Take regular breaks.

Have a spinal health check to assess your driving posture and the overall health of your spine.

Even if you aren't taking to the roads this weekend osteopaths Luke Noone and Jason Patel, who are also from Freedom Back Clinic warn that DIY and gardening can also be damaging.

"Treat DIY and gardening like a small workout. Don't rush straight into it but warm up first before trying anything strenuous," says Luke.

"Avoid 'decorator's neck', which is joint compression within the neck vertebrae caused by people painting ceilings, by painting for short periods and using telescopic poles."

They also advise people to use the correct tools and stools in the garden to avoid bad posture and to help make jobs such as digging, weeding and sowing easier.

"Don't overfill the wheelbarrow. Lighter loads will make the task much easier," says Jason. "Avoid jumping onto the spade with one or both legs as this can strain the Sacroiliac and lumbar spinal joints."