Heading On Holiday This Summer? Don’t Let Your Pain Come Too

An Evidence-Based Guide to Travelling Comfortably with Chronic Pain or Injury

 

Summer 2025 is just around the corner – and whether you’re off on a beach holiday, a hiking trip in the hills, or a long-overdue family visit, a break from the routine sounds ideal. But if you live with chronic pain or are recovering from injury, holidays can bring added challenges: unfamiliar beds, long journeys, and disrupted routines can all trigger flare ups.

The good news? With a few evidence-based strategies, you can prevent pain from spoiling your well-earned time away.

1. Travel Smart: Reduce Pain During Long Journeys

Long journeys – whether by plane, train or car – often mean hours of sitting, which is a well-known aggravator of back, neck and joint pain. Research highlights that prolonged lumbar flexion (slouched sitting) increases spinal loading and intradiscal pressure, particularly in the lower back.

Try This:

• Move Regularly: Set a timer to get up or shift position every 30-60 minutes
• Use Lumbar Support: A rolled towel, jumper or portable back cushion helps maintain the natural curve of the spine
• Support Your Neck: Neck pillows reduce strain when resting or attempting to sleep upright
• Stretch It Out: Shoulder rolls, ankle pumps, and seated spinal twists can all be done in transit to keep circulation flowing

If you’re in a car, build in breaks to get out and walk around. Your body (and brain) will thank you for it.

2. Lift Luggage the Right Way

Poor lifting technique – especially when you’re tired or in a rush – is a common cause of injury while travelling. A 2023 study showed that twisting motions while lifting asymmetrical loads (like suitcases) significantly increases strain on the lumbar spine and can trigger acute pain episodes.

Try This:

• Bend your knees, not your back
• Keep the load close to your body as you lift
• Avoid twisting your torso when turning – pivot your feet instead
• Choose lightweight, wheeled luggage to reduce strain and improve mobility

Don’t hesitate to ask for help – especially when dealing with overhead compartments or heavy bags.

3. Your Sleep Setup Matters

Sleeping in unfamiliar beds – with different mattresses and pillows – can spell trouble for people with musculoskeletal issues. Poor support or alignment during sleep can lead to stiffness, headaches, and back or neck pain the next day.

Try This:

• Bring your own pillow if possible, or use a folded towel to adjust firmness
• Adjust your position: For back sleepers, place a pillow under the knees; for side sleepers, place one between the knees to align the hips
• If the mattress is too hard, try placing a duvet or spare blanket under your body to soften pressure points

Even small changes can improve sleep quality – and a good sleep is a crucial factor in managing pain.

4. Keep Moving (Just a Little Goes a Long Way)

It’s tempting to slow down completely on holiday – and rest absolutely has its place – but too little movement can lead to stiffness and flare-ups, especially in people with chronic pain conditions like osteoarthritis or fibromyalgia. A 2021 review emphasized that regular low-to-moderate intensity movement improves function an reduces pain sensitivity in most musculoskeletal conditions.

Try This:

• Go for gentle walks each day – even 10-15 minutes can help
• Stretch before and after long travel days to reduce tension
• Use bodyweight exercises or pack your resistance bands to stay active
• Take advantages of swimming pools: water-based activity reduces joint loading and improves mobility

Moving a little every day helps maintain circulation, muscle function, and mood – even while relaxing.

5. Stay Hydrated and Beat the Heat

Many holidaymakers underestimate how much sun, and head can affect their body. Dehydration can lead to muscle cramping and increased fatigue – and joints may feel stiffer when fluid intake is low, especially in older adults or those with arthritis.

Try This:

• Drink 2-3 litres of water daily (more if you’re active or in a hot climate)
• Limit caffeine and alcohol, both of which can contribute to dehydration
• Eat hydrating foods like fruit, salad, and yoghurt to support joint function and energy levels

Staying hydrated supports your tissue and helps reduce pain sensitivity overall.

6. Pain Isn’t Just Physical: Mind-Body Awareness on the Go

Many people underestimate how stress, anxiety, and disruption routines can influence physical pain. The biopsychosocial model of pain, which is now widely accepted in modern physiotherapy, shows that emotional and cognitive factors – like fear of movement, poor sleep, or unfamiliar environments – can heighten the perception of pain.

A 2024 study found that people travelling with persistent pain often experience increased symptoms when stressed or out of routine – even if they haven’t changed their physical activity.

Try This:

• Plan ahead to reduce travel stress – pack early, allow extra time, and stay flexible
• Use deep breathing, mindfulness, or relaxation techniques during travel
• Keep expectations realistic: you don’t have to do anything. Building in recovery time is essential

Pain management doesn’t mean avoiding life – it means pacing and adapting so you can still enjoy it.

Bonus Tips: Little Things That Make a Big Difference

• Compression socks: Great for circulation during flights and long car journeys
• Cooling sprays or heat patches: Easy to carry and useful for sudden flare-ups
• Daily check-ins: Ask yourself “What does my body need today?” It might be rest, movement, or hydration – or all three.

Enjoy your Holiday – Without Letting Pain Take Over

Travel doesn’t have to be painful. By planning ahead and applying a few key physiotherapy principles, you can reduce the risk of flare-ups and make the most of your time away. Whether it’s a short weekend escape or an international adventure, you deserve to feel your best while you enjoy it.

Remember…movement is medicine, hydration is your ally, and your body is more resilient than you think.

References:

• Wong AY et al., Spine (2022).
• Page P. et al., JOSPT (2023).
• Sluka KA et al., Physiotherapy Theory and Practice (2021).
• Darnall BD et al., Pain Medicine (2024).

Photo by Leonhard Niederwimmer on Unsplash