Proactive Planning For Those With Chronic Pain

I have mentioned before that I have some physical needs around mobility and pain management, yet I am not sure I’ll ever be ready to stop exploring our planet and its people, customs, and cultures. While I can’t always predict a sudden flare-up of symptoms, I have found some strategies that help the trip be more enjoyable for you and your travel companions. Here are a few ways to maximize your experiences throughout the entire vacation, regardless of physical limitations.

1. Plan a vacation itinerary that includes down time. There is frequently an ebb and flow to our vacations – we are so excited to be there that we march on ahead, eager to see the sights, become acclimated and oriented to the lay of the land/boat, and push ourselves through the jet lag so that we are on the same schedule for the remainder of the trip. For a typical Disneyland trip, we plan a busy day or two followed by a day at the Santa Monica Pier and Beach. We do the same thing on a cruise – we look at the itinerary and shore excursions or city walks, and then plan for down time on other days. It’s when I don’t have a plan to recover from the events of our packed itinerary that I am more likely to experience elevated symptoms. Pre-planning for down time does not mean we aren’t having a great vacation, but that we have thoughtfully prepared for the natural rhythm of activities that help me remain fairly symptom-free.
2. Stay hydrated. We live in a world where we, for the most part, can access safe drinking water from our taps and through the purchase of bottled water. We fill and refill our water bottles striving to reach a minimum daily goal of 2 liters of water consumption. One way I stay hydrated during international travel is to visit a local store or market shortly after we arrive and purchase bottled water. Many cruise lines provide bottled water for a low fee so that we have access to clean water the entire time. When we travel to a Disney park, we bring our Brita water bottles to filter out the taste from the water fountains. We also take advantage of the gift of free ice water in a small cup from the walk-up, self-service restaurants in the Disney parks. While flying, we ask for water with a Sprite or juice and fill the Brita water bottles in the airport prior to boarding the a plane. And, while the water from the “nose” fountains in Florence and Rome is refreshing, we sometimes add flavoring such as raspberry lemonade to the water for variety.
3. Practice sun vigilance. I used to be the one who loved spending time in the direct sunshine with minimal sunscreen and watching the tan line from my watch develop day-by-day. I now have an adverse reactions to too much sunshine. To keep rashes and blisters from developing I am a huge fan of sunscreen, especially the formulas that feel dry and not oily on my skin. I also invest in clothing that provides protection from the sun. UVSkinz happens to have some of my favorite items. I wear a large-brim packable sun hat when I travel to keep the sun not only off my face but from my neck as well.
4. Rest throughout the day. This sounds like a given, but I can’t count how many times I have reached the end of an amazing day in any city, only to realize as my head hits the pillow that I am not only exhausted but sore too and would need to scale back the next day’s itinerary. I have found that rest can take many forms – sitting down on a subway ride, finding a bench in the museum or gardens for 15 minutes, and even splitting up so that I can take a leisurely stroll or find a park bench to rest on while Steven climbs to the top of a building or structure to capture amazing photos from above. Last summer I actually climbed to the top of the dome at St. Peter’s Basilica. This was a milestone goal for me. It took extra time and a few tears were shed along the climb, but I was so excited to see Rome from that point of view and felt accomplished and proud of myself in the process. Of course I rested well that evening.
5. Wear the right shoes. I love going barefoot or slipping on a pair of flip-flops, but those options are impractical for some of the travel experiences that we love the most. When I am moving from the beach to the pool or hotel room I am happy in flip-flops, however I pay with lots of joint and back pain if I wear those same shoes around a city like Washington, D.C. or Venice, Italy. I can still wear sandals, but they must provide support and some level of protection for my feet. My sandals are usually from Teva, Merrell, Jambu, or Keen and I bring more than one pair with me to provide variety. I do bring dress shoes, but they are usually flats or have a low wedge heel. And, what about tennis shoes? My feet swell in the heat, so I am not always comfortable in tennis shoes unless we are traveling in the fall/winter or taking an Alaskan cruise. It all depends on the destination!
6. Pack well and avoid the stress of lugging bags from city to city. There are so many travel blogs, videos and books that provide tips and tricks for packing and I used to be that lady who packed whatever I wanted without much thought to organization or weight. Now that I’m more focused on experiencing a successful trip and not straining my joints and muscles in the process, I am much more conscience about what and how I pack. When we travel for any length of time, we prefer to book a condo and when we do, I immediately cut the amount of clothing that we take with us in half due to the fact that we have a washer and dryer/drying rack to use. When we travel by cruise ship or have multiple days or weeks in hotel rooms, I bring travel packets of liquid Woolite and Tide with us to wash our clothes in the sink and hang them dry on the in-shower clothesline or on the clothesline I remembered to pack. I also pack clothes that dry quickly and don’t wrinkle very much – chiffon, tissue t-shirts, Eddie Bauer’s Travex line of tops, shorts, and capris! When I pack fewer items, I find that my bag has room for gifts and things I want to take back home and the strain on my joints and muscles is minimal.
7. Consider comfort on longer flights. There are a few things I have found that make flights to Mexico, Canada, the Caribbean and Europe a little more comfortable. I use a hammock foot rest to lessen the pressure and pain in my hips and legs. I also use a neck support travel pillow to help remove the pain from my neck and shoulders. I prefer the ones that are either inflatable or have a sturdy internal support that holds my head at a comfortable angle. I also do my best to place ice in my water bottle so that I can use it on my neck or lower back during the flight.
8. Take advantage of time to sleep. Not everyone can sleep on an airplane or a train but I certainly try to doze on and off throughout the flight. I know that a lack of sleep can make my symptoms flare quickly so I do my best to nap and sleep in between destinations.

We hope that this blog post affirms the healthy choices you are already making and perhaps has brought a few new strategies to consider. Even the healthiest of travelers can benefit from planning for intentional times to rest, hydration, and packing the right clothing and shoes. What other recommendations do you have for fellow travelers? Feel free to share them here!

Happy Walking!