Traveling is supposed to be fun and exciting, but if you live with chronic pain, your next itinerary might feel more stressful than enjoyable. Whether taking a long-haul flight, a cross-country road trip, or a short train ride, the physical demands of travel can be daunting. It’s not just the long periods of sitting—there are heavy bags to lift, long walks through terminals, getting in and out of vehicles, and even navigating stairs.
But before you give up traveling for work or pleasure and miss out on meaningful experiences, know there are practical ways to stay comfortable while on the go.
Make Your Next Getaway As Pain-Free As Possible
With our smart planning tips, you can reach your destination—Rome, Alaska, the Caribbean, or just a short drive away—with less pain and more confidence.
Pre-Travel Preparations are Essential
Careful planning is essential to enjoying our journey, especially if you require assistance or need to take medications.
Consult with your doctor: Ensure that your doctor clears you for travel and that your pain management plan is in place. Refill medications in advance and carry documentation if you need to travel with controlled substances.[1]
Note: Some chronic conditions may require travel precautions. Have a conversation with your doctor before flying to ensure your safety and well-being.[2]
- Pack wisely: Bring mobility aids, compression socks (to reduce swelling), and any assistive tools or braces recommended by your care team.
- Comfort kits: Include heat/cold packs (gel types that meet TSA guidelines), over-the-counter pain relief, neck/lumbar pillows, and supportive footwear.
- Check policies: Before buying plane or train tickets, check policies, accessibility and support services available for passengers with disabilities or special needs.[3] Even simple tasks, such as boarding and stowing luggage, can be challenging without assistance.
Stay Mobile and Move Often
Remaining seated for extended periods can strain your back, neck, pelvis, hips, and joints, and put pressure on your legs, potentially affecting circulation.[4]
To ease your pain and stiffness while on your voyage:
- Keep moving: According to the Arthritis Foundation, prolonged sitting can lead to joint stiffness and swelling.[5] Try to walk or stand every 1–2 hours on long flights or drives.[4]
- Gentle stretches: Whether seated or standing, try ankle rolls, shoulder rolls, spine twists, forward bends, calf stretches, and neck rotations.[3]
- Compression wear: Helps reduce leg swelling and improve circulation during flights or long rides.[2]
Supportive Seating and Posture Tips
Your seat and how you sit in it can make a significant difference. Choose a seat with easy access to move and buy as much room as you can afford, such as business class, a larger car rental, or a private train berth.
- Lumbar support: Use a small pillow or rolled blanket to support your lower back.[6] Maintain a neutral or aligned spine while sitting or standing.[https://www.healthline.com/health/fitness/what-is-a-neutral-spine-anyway]
- Proper posture: Don’t slouch. Sit upright with feet flat on the floor. Avoid crossing legs for long periods.[6]
- Seat choice matters: Consider aisle seats for easier movement or bulkhead seats for more legroom.[6] Keep your seat upright and practice good posture.
Manage Pain and Stress During Travel
Travel delays, missed flights or traffic jams can be stressful and intensify pain. Do your best to be flexible and relax to help manage flare-ups or discomfort during your journey.
- Medication timing: Stick to your prescribed schedule. Keep your medications in your carry-on bag, not in your checked luggage.
- Hydrate and eat wisely: Skip alcohol, sugary, caffeinated drinks and inflammatory foods that worsen pain and dehydration.[4] Stick to water and healthy foods.
- Mind-body techniques: Deep breathing, guided imagery, and mindfulness apps can reduce travel anxiety, which may intensify pain perception.[3]
What If You Hurt After Arriving?
You may still feel sore and achy after traveling—your body is likely more active and put in positions it’s not used to. That’s normal. Help your body recover and adjust by:
- Loosen up stiff muscles and joints after travel by stretching and walking around.
- Apply heat or cold therapy as needed.
- Rest but don’t crash: Gentle movement can help your body recover faster than lying down for hours.
- Use over-the-counter (OTC) or prescription pain relievers as directed by your doctor to ease aches and pains.
Chronic Pain and Travel Can Coexist—Plan Ahead to Minimize Discomfort and Stress
Don’t let pain keep you from experiencing the joy of travel—whether it’s reconnecting with family, discovering a new city, or checking that dream destination off your list. With thoughtful planning, pain relief strategies, and a little flexibility, you can explore comfortably and confidently.
Check for accessibility and comfort when booking your accommodations and activities—many places offer elevator access, mobility support, or adjustable seating if requested ahead of time. The more thoughtful your plan, the smoother your journey will be.
See your pain specialist before your trip to fine-tune your pain management strategy, and schedule a follow-up if discomfort lingers once you arrive.
The world is waiting—safe travels, bon voyage, and may your journey be as pain-free as possible!
Resources:
- Disease Patterns in Travelers – CDC Yellow Book 2024. Centers for Disease Control and Prevention (CDC) [Internet]. Published 2024. Accessed May 29, 2025. Available from: https://wwwnc.cdc.gov/travel/yellowbook
- Traveling with Chronic Conditions. Johns Hopkins Medicine [Internet]. Published June 20, 2024. Accessed May 29, 2025. Available from: https://www.hopkinsmedicine.org/health/wellness-and-prevention/traveling-with-chronic-conditions
- How to Travel Safely and Comfortably If You Have Chronic Pain. iPain International Pain Foundation [Internet]. Published February 13, 2024. Accessed May 29, 2025. Available from: https://internationalpain.org/how-to-travel-safely
- Swartz T. I’m a spine surgeon — my 6 tips to be more comfortable on economy flights, start now for holiday travel. NY Post [Internet]. Accessed May 29, 2025. Available from: https://nypost.com/2024/12/18/health/spine-surgeons-6-tips-to-be-more-comfortable-on-economy-flights/
- 16 Joint-Protection Tips. Arthritis Foundation [Internet]. Accessed May 29, 2025. Available from: https://www.arthritis.org/health-wellness/healthy-living/managing-pain/joint-protection/16-joint-protection-tips
- Ganjei A. 9 Quick Back Pain Tips for Airplane Rides. Spine-health [Internet]. Updated January 21, 2020. Accessed May 29, 2025. Available from: https://www.spine-health.com/blog/9-quick-back-pain-tips-airplane-rides
