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Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 1
TRAVELING WITH CHRONIC PAIN
When you have chronic pain, you can still go
on vacation and visit with family!
The following tips will help you plan ahead
and enjoy your stay on your terms. It’s better
to set limits for yourself and still participate
rather than burn out early and not be able to
enjoy your trip at all.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 2
• Start making your packing list 2 weeks
in advance so you can give yourself
time to remember things to bring
• Break down your pre-trip preparations into
smaller, more manageable tasks.
• Prioritize your smaller tasks by importance
and do those first.
• Don’t pack your travel schedule too tight
• You can’t expect everything to go exactly as planned, add extra time
on your schedule in case something takes longer than anticipated
• Make sure you give yourself enough time to sleep. Lack of sleep
make can make your pain worse. Your body needs rest to repair
itself mentally and physically.
• Pack healthy snacks for and during your trip.
• Create a list of all your medications (prescription and OTC) and bring
that list with you
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 3
• Review your trip and set realistic expectations
• Keep in mind the key reasons for your trip
(family wedding, seeing the Grand Canyon,
special time with grandkids) and prioritize these.
• Don’t try to plan too much for one day.
• Plan to take breaks during the day.
• If you have a busy day / big event schedule on one day,
make sure to give yourself some down time the next day.
• If you start feeling your pain level increase, pause and rest.
Then re-evaluate your list of things to do.
• If flying, book far enough ahead
so you can pick your seat.
• Book airport assistance for travel through
the airport in advance.
• Get to the airport early and check your luggage.
• If you’re flying, carry on all your meds. Don’t be stuck without your
medication at an unexpected layover.
• Bring an empty, reusable water bottle
to the airport and on your outings
(to fill and refill as you go). Keep hydrated!
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 4
• Whether flying or driving, consider bringing stick-on,
disposable heating pads and disposable ice packs
(if flying, the latter needs to be packed in a quart sized
Ziploc and presented to TSA with your liquids).
• Bring a jacket or hoodie with you in the car or plane.
Planes are chilly and sitting in front of the car A\C might
make you uncomfortably cold.
• If driving, make sure you give yourself extra time and
stop for 10 minutes each hour to stretch and rehydrate.
• Get a lift to and from the airport
• Don’t be too proud or shy to ask for a wheelchair
in an airport – no matter how small an airport.
Traveling can be stressful on the body. Don’t waste
your energy dashing through the airport to catch the
next flight. Save it for something you want to do!
• Ask for help getting on and off terminal shuttles
or lifting your luggage
• If you fly a lot, consider getting TSA Pre-check-ed
and skip those lines.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 5
• Request a hotel room with a shower only if getting in and out of the
tub is too difficult.
• Download the Uber / Lyft app (if available in that country or area) --
you never know when you’ll reach that wall and need a ride.
• Don’t overlook the importance of a good night’s rest.
– If the bed is uncomfortable, ask for more pillows
– An inexpensive egg crate type mattress pad can make a world of
difference, and you won’t feel bad leaving at your vacation spot.
– If the mattress is too soft, ask for a board to put under the mattress.
Just because you’re on vacation
doesn’t mean you have to stop
doing your healthy habits like
stretching and exercises, eating
balanced meals and practicing
relaxation techniques. In fact,
keeping your healthy habits
going may help you
cope with the stress of travel.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 6
Stay hydrated! -- even more
important in the summer when
outside or at the beach.
Dehydration makes it hard for
your body to control its
temperature. The muscles in your
back can become stiff and sore or
spasm when you aren’t hydrated
enough, and stiff muscles can lead
to painful muscles.
Eat those family favorites in moderation.
If you love potato salad, try having just a
small spoonful of it. If you can’t get
through the picnic without eating some of
your favorite pie, try only eating one
small slice.
Traveling with Chronic Pain July 2018
www.bostonpaincare.com 7
• Saying yes when you really want
to say no can have a major impact
on your chronic pain and emotional health.
• It’s okay to take time for yourself!
• Say no to “pushing through” and say yes to taking breaks
– Know it’s okay to leave early or come a little late to a family gathering
– Be willing to slow down or cancel an event on your trip if you need to.
– Be willing to say no to a last minute add on excursion if you are already
feeling at your limit mentally or physically
Give yourself “Me Time” when you get back.
Consider booking two days off to recover when you get
home to give yourself time to unpack and recoup before
you start your “everyday” again.
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