Traveling by car can be a pain in the neck, literally, as well as a pain in the back. In this Health Alert, Johns Hopkins provides advice to help you avoid pain and discomfort while on the road.

If you drive for extended periods you may be at risk for back and neck pain, sciatica, and herniated disks. However, you can make adjustments in the way you sit to limit spine, back, and neck problems.

What's the optimal way to sit while driving? That question was answered in a study in the Journal of Manipulative and Physiological Therapeutics. After an exhaustive review of scientific journals and automotive engineering reports, here's what the authors recommend.

The seat back should be almost straight up at a 100-degree angle from the floor. Your knees should be only slightly higher than your buttocks. Your head should tilt back very slightly (only 10%). Current guidelines recommend that the elbows rest on the armrests as you grip the wheel with your hands in the 9 o'clock and the 3 o' clock positions (instead of at 10 o'clock and 2 o'clock positions) to avoid injuring the hands if the airbag deploys.

Here are some additional tips:

• Make sure that your back is aligned against the back of your seat in an upright position and that your headrest is supporting the middle of your head.
• Use a lumbar support pillow to make your seat more comfortable and to support your lower back.
• Adjust the seat and steering wheel to a comfortable position to avoid reaching for the wheel.
• Consider using cruise control for long drives. Resting both feet on the floor provides more support for your lower back than if one foot is on the gas.
• Get out of the car and stretch every 20–30 minutes, if possible.
• If back pain flares up while you're driving, apply a cold pack to the painful area. Wrap a small bag of ice in a towel and place it between your lower back and the seatback. Or if it feels better, alternate ice and heat from a disposable, portable heat pack every 15–20 minutes.