Travel Tips for People Living with Chronic Pain and Symptoms

Moderation

• Have a plan! Moderation starts with planning.  Drafting a plan is a good starting point to help you make informed decisions about what you want or need to do and how you are going to do it.
• Schedule a ‘buffer’ day pre and post travel, if possible. This is especially helpful when crossing time zones.  A buffer day not only gives space for the unexpected but also gives you time to pace yourself and re-acclimate.
• Give yourself enough time to pack and prepare.  Begin the process well in advance of travel to ensure better pacing and energy management.  Packing lists can be helpful for organizing, preparing, and preventing overpacking. Heavy luggage can strain muscles and joints and add to the overall burden on you. Be sure to maintain sound body mechanics principles when packing, lifting and transporting your luggage.
• Prioritize!  Sometimes our eyes are bigger than our capacity. We want to maximize enjoyment when in new places, which can lead to pushing and crashing.  Instead, plan your priorities.  What are the top 3 or 4 things you and/or your travel partners want to see or do?   If you have mobility concerns, be sure to investigate accessibility options. Many travel agents or travel tours can offer options for varying degrees of adventure to fit your needs.
• Vary activity and include scheduled rest breaks. Including variation in your day can lead to more enjoyment overall.  A mix of active and restful activities planned in your itinerary can not only help with pacing and energy expenditure but also help you slow down and be more present.
• Break up lengthy travel and remember the 90/90 rule.   Taking a movement break approximately every 90 minutes or 90 miles during long distance travel is highly encouraged.  This could be an out of the vehicle movement break, a walk in the aisle during plane travel, or a few or seated stretches if getting up is not possible. Consider breaking up lengthy travel over a couple days rather than pushing through all at once. For overnight air travel, a travel pillow can help you maintain decent posture when “sleeping.”

Stress Management

• Adopt a “vacation mindset.” Allow yourself to be present in the moment and flexible with change.  Planning is a stress management tool; however, rigidity with plans can be very counterproductive.
• Bring distractions (and hydration) for long plane rides or road trips. As a passenger, books, audio books, or other easy to pack activities offer a chance for your brain and body to unwind.  If you are the driver, consider an audio book or favorite music playlist to keep you alert. Remember the 90/90 rule as stated above.
• Communicate your plans and intentions for moderation. This helps set awareness and realistic expectations.
• When staying with family/friends, consider planning downtime or solo time where you can be out of each other's hair for a while. This may include separate lodging to create physical space and boundaries for rest and re-sets.

Exercise Pain Rehabilitation Center (PRC) patients graduate with a home exercise routine that includes daily warm-up stretches, 3-5 times per week of cardiovascular exercise, and 3-5 times per week of strengthening exercises. Once established, these routines are encouraged to continue well beyond PRC graduation, and can be flexibly applied during periods of travel:

• • Consider your activity output. Cardio may be achieved through your natural activities such as hiking, sightseeing, or walking tours. On a business trip, cruise or all-inclusive where the mood is more relaxed overall, you may want to purposefully schedule structured time for cardio and strengthening, though the typical frequency may be reduced. Tracking your steps with a smartphone or smartwatch can help you verify your activity level and encourage you to add more movement to an otherwise sedentary day.
  • Modify existing strengthening exercises.  If you don’t have access to your typical equipment, use a water bottle or nix the weights altogether for body weight instead.  Exercise bands are light and easily packed in your luggage without adding extra pounds to your bags.  A temporary change in your exercise routine won’t undo your progress. 

 Sleep Hygiene

• Anticipate sleep disruption when crossing time zones. Plan a slower pace of activities upon arrival and/or schedule time for a cat nap. Try to match your sleep/wake and activity routine to your new time zone as soon as you can.
• Wind down prior to bed by turning off screens about 1 hour before intended sleep and consider reading or listening to a fiction novel while in bed until you doze off.

What travel strategies have you found helpful?