Lower back and long car journeys: self-care rituals

Sitting for a long time concentrates the weight of the trunk on the lumbar spine, while road vibration and the muscular tension that comes with concentrating add postural fatigue. The Assurance Maladie notes that lower back pain will affect 4 French people out of 5 over the course of their lives, and long journeys are among the frequent triggers in people who are predisposed to it.

Before setting off, adjust the seat so you are sitting on its full surface, with the backrest tilted slightly between 100 and 110 degrees, and the steering wheel at wrist height with arms extended. A lumbar cushion can support the lower back if needed, and the rear-view mirror is worth positioning high so the neck is not compressed. A short standing stretch before getting into the car, thirty seconds on the posterior chains, rounds off this preparation.

Sécurité routière recommends a break of 15 to 20 minutes every two hours of driving, a rule that matters as much for safety as for the back. At each break, get out of the car completely, walk for a few minutes, stretch the posterior chains and the psoas, mobilise the trunk with gentle rotations, drink a glass of water, and avoid heavy meals, which make drowsiness worse. It is also the sensible moment to fit a CBD cosmetic into the ritual.

This point deserves particular attention. Article L.235-1 of the Code de la route penalises driving after use of substances classified as narcotics, with no tolerance threshold whatsoever: the mere detection of THC in a saliva test is enough to constitute the offence. The Cour de cassation, in its ruling of 21 June 2023, made clear that the legality of a CBD product whose THC level does not exceed 0.30 % has no bearing on that offence.

In practice, this means you should never consume full-spectrum or broad-spectrum CBD oil before or during a journey, as these products may contain traces of THC detectable in saliva for several hours. Topical cosmetics, such as balms, have very low systemic passage and present a marginal risk for saliva tests. If in doubt, only a cosmetic applied locally during breaks is recommended.

At each stop in a service area, get out and walk for five minutes, do the stretches described above, then apply a CBD balm to the lower back in slow circles for two to three minutes, remembering to wash your hands afterwards. Cannabidiol has been listed in the European Commission's CosIng database since February 2021; these balms fall under European cosmetics regulation 1223/2009 and cannot claim any pain-relieving action. To understand how these creams are formulated, our article understanding the formulation of a massage cream for the lower back sets out the common ingredients.

CBD is not a medicine. If lower back pain is persistent or intense, consult a general practitioner, a sports physician or a physiotherapist. Never consume ingested CBD, whether sublingual oil, capsule or gummy, before or during driving, even at a low dose. Its use is not advised for pregnant or breastfeeding women or for minors. To extend this ritual once you have arrived, our article sleeping with lower back pain, positions and advice rounds out the routine on the sleep side.

Can I take a CBD oil to relax during a long journey?

No. An ingested CBD oil may contain traces of THC liable to trigger a positive saliva check, regardless of the product's legality. For a long journey, only topical cosmetics are recommended.

Can a CBD cosmetic trigger a positive saliva test?

The risk is marginal for a localised application to the skin, since systemic penetration is very low, but it is not strictly zero if the product contains traces of THC.

How often should I break on a 1000 km trip?

Around four to five breaks of 15 to 20 minutes, which adds roughly an hour and a half to the journey. For trips of more than 600 km, splitting them over two days remains preferable.

What if the pain persists for several days after the journey?

If the pain persists beyond 72 hours despite a return to normal activity, or comes with radiating pain down the leg or sensory disturbance, see your doctor without delay.