The Driving Program
Stop arriving at your destination in pain. Fix the way you sit in your car and undo the damage daily driving does to your spine.
The average American sits in a car 54 minutes a day. Most car seats force the pelvis into posterior tilt, flatten the lumbar curve, and push the head forward, the exact opposite of ideal posture. Over years, this creates predictable patterns of lower back pain, hip tightness, and neck strain. This program fixes the structural damage and teaches you how to sit in your car so it stops doing damage in the first place.
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Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~20 min
Per session
How to follow this program
Do one session 4 days a week. Each session takes about 16 to 20 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 5 exercises, about 16 minutes. Weeks 5-8: 8 exercises, about 20 minutes. 5 new exercises come in, 2 drop off. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 5 exercises each session, about 16 minutes. Focus on learning good form.
Weeks 1-4
5 exercises
about 16 min
Do these 5 exercises each session, about 16 minutes. Focus on learning good form.
Weeks 1-4
5 exercises
about 16 min
Your routine each session
- 1Supine Hip Flexor Release
- 2Piriformis Stretch (Figure-Four)
- 3Hip Crossover Stretch
- 4Static Back
- 5T-Spine Rotation
Short on time? Do just Supine Hip Flexor Release, T-Spine Rotation (about 6 min).
Phase 2ProgressionDo these 8 exercises each session, about 20 minutes. 5 new exercises come in, and 2 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 5-8
8 exercises
about 20 min
Do these 8 exercises each session, about 20 minutes. 5 new exercises come in, and 2 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 5-8
8 exercises
about 20 min
Your routine each session
- 1Supine Hip Flexor Release
- 2Piriformis Stretch (Figure-Four)
- 3Pigeon Pose (Hip Opener) New
- 4T-Spine Rotation
- 5Cervical Retraction New
- 6Glute Bridge New
- 7Cat-Cow New
- 8Standing Hip Extension (at Wall) New
No longer in your routine: Hip Crossover Stretch, Static Back. You have learned these, so keep them for days you want extra work.
Short on time? Do just T-Spine Rotation, Cervical Retraction, Glute Bridge, Cat-Cow (about 8 min).
Do any of these sound familiar?
- Lower back aches or stiffens during or after drives
- Hips and hamstrings feel tight after long commutes
- Neck and upper back tension after 20+ minutes of driving
- Difficulty getting comfortable no matter how you adjust the seat
- Stiffness when getting out of the car that takes minutes to work through
Why this happens
The root causes behind the driving program.
- Posterior pelvic tilt from bucket seat design flattening the lumbar spine
- Hip flexor shortening from sustained 90-degree hip flexion during driving
- Forward head position from neck-rest-induced cervical protraction
- Absence of spinal extension during extended drives compressing lumbar discs
Why this works
Car seats are ergonomic disasters, they flatten your lumbar spine, tip your pelvis backward, and push your head forward toward the headrest. Over a 30-minute commute this compounds existing imbalances and creates new ones. This program reverses the structural damage from daily driving and gives you practical setup changes that make every drive less damaging.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
8 more videos included with purchase.
Unlock all 10 exercises
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Unlock all exercises, $97Frequently asked questions
My back hurts on drives over 30 minutes. Is that normal?
It's common, not normal. It means your structure can't handle sustained sitting load in that position. The program fixes both the structural deficit and the environment causing it.
Should I buy a lumbar support cushion?
Possibly, but the more important fix is adjusting your seat so your pelvis is tilted slightly forward. A cushion that does not address pelvic position is just padding. The program covers the structural corrections that make your driving position sustainable.
I'm a truck driver. Is this relevant for me?
Absolutely, commercial drivers are one of the groups most affected by driving-related postural damage. The protocol is the same; the urgency is higher.
How long are the pre- and post-drive routines?
The pre-drive warm-up is 5 minutes. The post-drive reset is 10 minutes. Both are designed to be done in your driveway or parking lot.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 10 corrective exercise videos for driving-related postural damage
- Car seat setup and lumbar support guidance
- Pre- and post-drive reset routines
- Lifetime access on any device
- 30-day money-back guarantee
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