traveling with chronic pain · 2019-03-06 · traveling with chronic pain july 2018 5 • request a...

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.



• 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



• 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!



• 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.



• 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.



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.



• 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.









and do those first.









that list with you