Beyond Boundaries: A Realistic Guide to Traveling with Chronic Pain
What if your dream trip didn’t have to stay a dream? Living with chronic pain often feels like it limits the possibility of experiencing the world, but what if that’s not true? Travel, connection, and adventure don’t have to be off the table just because you’re managing persistent pain. With the right strategies, it's still possible to collect passport stamps instead of just flare-ups.
The Hidden Toll of Pain
For many individuals living with chronic pain, travel can feel overwhelming. Pain limits joy, shrinks your world, and makes life’s biggest moments, like a trip, seem impossible. This is a shared frustration for both patients and healthcare professionals: how do you plan for these experiences when daily life already feels so difficult?
Many assume that long-distance travel is simply off the table. Hours of sitting, the unpredictability of pain flares, medication logistics, and emotional stress – all of these are real concerns. But avoiding travel entirely doesn’t have to be the solution.
My co-host on It’s Not in Your Head podcast, Justine, who is a pain coach living with CRPS, recently returned from Costa Rica. The journey was tough, but it was also a win. Over the years, Justine has learned through trial and error how to prepare, pace, and recover from travel. Here’s how she managed her trip, and how you can too.
Tools to Make Travel Possible with Chronic Pain
Whether you’re someone living with chronic pain or a healthcare professional supporting someone with it, there are concrete steps to take in order to make travel feasible. The key is planning, pacing, and making informed decisions.
1. Pre-Travel Planning
Start Slow: Begin with local trips. Justine recommends gradually increasing your travel distance. Her journey started with a simple 2-hour drive and eventually included international flights over several years. Don’t rush the process – build up your travel confidence gradually.
Flare plan: Have a flare protocol in place. It’s important to know what to do when things get tough. Consult with your healthcare provider to adjust your medication plan if necessary.
Scripts, Documents and Supply: Many countries have specific regulations regarding medication. If you depend on prescription pain medicine, it’s important to check the requirements for bringing them into other countries to prevent any complications at customs. You can find detailed information by visiting the INCB Country Regulations for Travellers website: https://www.incb.org/incb/en/travellers/country-regulations.html
2. Mindset is Key
Pain is unpredictable, and accepting that some parts of your trip will be challenging is crucial. However, that doesn't mean it’s not worth it.
As Justine shares, “You have to expect a flare and plan for it.” By anticipating that some discomfort is inevitable, you can mentally prepare for how to manage it. Keep communication open with your healthcare team and travel companions about your physical and emotional needs so they can offer support.
3. In-Transit Strategies
Travel itself is a stressor and can worsen pain. Disrupting your routine, sitting for long periods, and dealing with unfamiliar environments may trigger flares. However, having flare management strategies in place before you travel is essential.
Here are some tips to ease the travel experience:
Ergonomic aids: Lumbar or neck support or mini pillows can help prevent back discomfort during long trips.
Movement breaks: Stretching or walking during flights improves circulation. Inform the flight staff in advance so they can assist.
Sensory Tools: Carry items that help soothe both your body and mind – such as noise-canceling headphones, heat packs, or deep-breathing techniques.
4. Post-Trip Recovery
It’s essential to plan for the inevitable post-trip flare. Regardless of how well you plan, there will be moments of exhaustion or increased pain. Allow yourself grace and time to recover.
Justine emphasises the importance of reflecting on the trip after you return: What strategies worked? How did your body respond to the travel experience? These reflections will help build a toolkit for future trips, helping you better manage the inevitable challenges.
As Justine puts it: “You have to notice progress to appreciate it. And then you can keep going.”
A Final Thought
Living with chronic pain doesn’t mean giving up on the experiences that matter most. Traveling with pain isn’t impossible – it’s about preparation, pacing, and reclaiming those meaningful moments.
If you're a healthcare professional, it’s important to feel confident in supporting your patients through their travel goals, not shutting them down. And if you’re living with chronic pain, know that we see you, and we’re cheering for you to take your next step – even if that’s just a two-hour drive.
If you're ready to dive deeper into practical tips and real stories about managing travel with chronic pain, listen to Season 2, Episode 26 of It’s Not In Your Head for valuable tools and strategies.
👉 Clinicians: This episode also offers an excellent opportunity to earn Continuing Professional Development (CPD) points while improving your understanding of pain-informed care.
Listen now: https://www.iniyh.com/episodes/ep-26-travel-with-chronic-pain