After an hour of racing, you may start to feel pain in your lower back. You move around in your seat, lose focus and may even miss a braking point. Back pain is a common problem for sim racers. In many cases, your seat and driving position play an important role.
The good news is that small changes can make a big difference. Good support, the right seat angle and regular movement are often more important than soft padding. Here is what you should check first.
Why does your back hurt after sim racing?
Your lower back has a natural inward curve. If your seat leaves a large gap behind this curve, your back can slowly start to round. The muscles around your spine then have to work harder to support your body. After a long session, these muscles can become tired and start to hurt.
Hard braking can also put extra pressure on your body. When you press the brake, your body pushes back into the seat. If your hips and lower back do not have enough support, this can become uncomfortable. Sim racing can be more physical than it looks, as we explain in our guide about whether sim racing makes you fit.
The three most common causes
There are three common problems to check. The first is not having enough support behind your lower back. The second is a seat that is too wide, which allows your hips to move too much. The third is a driving position that does not fit your body or the type of car you drive.
You can check these things quite easily. Sit in your normal racing position and place a flat hand behind your lower back. If there is a large gap, you may need more support. Then check your hips. They should feel supported without being squeezed. Not sure about the right width? First measure the right sim racing seat size for your body.
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SIMGASM | Lumbar Support Cushion for Atlas Sim Racing Seat
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How does lumbar support help?
A lumbar cushion fills the gap behind your lower back. It helps support the natural curve of your spine. This can make it easier to keep a comfortable position during longer racing sessions.
The SIMGASM Lumbar Support Cushion is designed for the Atlas GT and Atlas Formula. It gives extra support to your lower back while working with the standard seat cushions. This lets you add support without changing the rest of your seat setup.
Recline angle and back comfort
A more reclined seat spreads your body weight over a larger area. This can feel comfortable during longer sessions. However, too much recline can create another problem. You may start lifting your head to see the screen, which can put extra strain on your neck.
The Atlas Formula uses a lower and more reclined position. This position is designed to feel more like an open-wheel race car. The seat has a carbon composite shell and washable memory foam cushions that are shaped for this seating position.
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SIMGASM | Atlas Sim Racing Seat Formula - Black
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A recliner gives you more freedom to choose your own backrest angle. The Core Recline Seat can move from a relaxed position to an almost upright position. Its upholstery combines leather and suede. You can use a more upright position while racing and recline the seat when you take a break.
Small habits that can help your back
Start by setting the seat height correctly. Your hips are the starting point for the rest of your driving position. Our guide on how high a sim racing seat should sit explains how to do this. After that, adjust the pedals. Your knee should still have a slight bend when you fully press the brake.
It is also important to move during long racing sessions. Stand up and walk around between races when possible. During longer events, use breaks to move your shoulders and change your position. A good seat can support your body, but staying in the same position for too long can still become uncomfortable.
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SIMGASM | Core Recline Seat - Black
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When should you see a professional?
Not all back pain comes from your sim racing setup. If your back also hurts when you are not racing, or the pain does not go away, consider speaking to a doctor or physiotherapist. A good seating position can improve comfort, but it cannot replace medical advice.
For many sim racers, improving the seat position and support can make racing more comfortable. You can browse our sim racing seats to compare the fixed-back Atlas range with the adjustable Core Recline.
Does your wheel position play a role?
Yes. Your steering wheel position can affect your whole posture. If the wheel is too far away, you have to reach forward. Your shoulders may then move away from the backrest and your upper back can start to round.
Move the wheel closer until you can hold it with a relaxed bend in your elbows. Your shoulders should stay against the backrest while you steer.
The same applies to your pedals. If they are too far away, you may slide forward to reach them. This can reduce the support behind your lower back. Set the pedal distance correctly before deciding whether the seat itself is the problem.
Frequently asked questions
We’d like to address a few frequently asked questions:
Is a bucket seat or a recliner better for back comfort?
Both can be comfortable when they fit your body correctly. A bucket seat gives more support around your body. A recliner lets you change the backrest angle and find a position that feels comfortable for you.
Where should a lumbar cushion sit?
A lumbar cushion should support the natural curve of your lower back. It normally sits around the lower part of your back, above your belt line. It should give support without pushing your body too far forward.
Does a softer seat help with back pain?
Not always. A very soft seat can let your body sink too far into the foam. Good support and the right driving position are usually more important than having very soft padding.
How long can I race before I take a break?
There is no perfect time that works for everyone. Try to move regularly during long sessions. Standing up and walking around between races is a simple way to avoid sitting in the same position for too long.
Want to learn more? The SIMGASM experts are happy to help.
