Travelling should be exciting, but when you’re dealing with chronic pain — whether it’s back pain, arthritis, sciatica, or plantar fasciitis — it can also be daunting. Long journeys, unfamiliar beds, and lots of walking can turn what should be a break into a flare-up.
As a physiotherapist, I’ve helped hundreds of people find ways to enjoy their holidays without being held back by pain. With a little planning and a few smart strategies, you really can travel comfortably and make the most of your trip.
Here’s what I recommend if you’re travelling with pain — whether it’s by car, plane, train or boat.
1. Choose the Right Luggage
Dragging a heavy suitcase can aggravate back pain, shoulder pain, or arthritic hands. Opt for:
- Lightweight, four-wheeled suitcases that roll upright beside you
- Backpacks with chest and waist straps if you’re carrying weight
- Packing cubes to avoid overstuffing one side of your bag
If gripping is tricky, look for suitcases with padded or ergonomic handles, or use a wrap-around handle cushion.
2. Pack a Pain Kit
Bring a small pouch with your essentials. It might include:
- Heat or cold packs (there are instant versions for travel) – Instant heat pack – Instant cold pack (link to favourite ones)
- Pain medication or anti-inflammatories (as prescribed)
- Travel neck pillow (link to top rated pillow)
- Massage gun (click to learn more in my blog)
- Portable TENS machine (Click to learn more in my blog)
- Supportive insoles (link to my favourite innersoles)
- Your favourite topical creams or gels ( Click to learn more in my blog)
Having everything in one place means less stress if pain flares on the go.
Just so you know: This post contains affiliate links. If you choose to make a purchase, I may earn a small commission — at no extra cost to you. It helps support the work I do to help people like you feel better, move better, and stay active. Thank you!
3. Book Smart When It Comes to Travel and Accommodation
- Flights/trains: Choose an aisle seat so you can get up regularly. Some airlines let you select extra legroom.
- Car travel: Use a lumbar cushion or wedge seat for support. Take breaks every 1–2 hours to stretch.
- Accommodation: Contact the hotel in advance if you need a firmer mattress, step-free access, or a room closer to the lift.
A bit of forward planning can make a big difference to your comfort.
4. Don’t Skip Your Exercises
Your body needs movement to stay mobile and calm pain — especially during long journeys.
- Do gentle stretches each morning and evening
- Walk around during travel breaks
- Bring resistance bands or a small Pilates ball if they’re part of your usual routine
- Try pool or sea exercises if you’re somewhere warm
Even five minutes of movement can help your body cope with the demands of travel.
5. Wear Supportive Shoes
Whether you’re exploring a city, hiking, or strolling around a resort, your shoes matter. Good footwear helps protect sore knees, backs, and feet.
✔️ Choose supportive, cushioned shoes for walking
✔️ Avoid flat flip-flops or unsupportive sandals
✔️ If you need insoles, pack them or wear shoes with built-in arch support
These blogs maybe useful.
Top Footwear Choices for Achilles Tendon Support
Comparing Top Footwear for Arthritic Knees: A Comprehensive Guide
The Best Sandals for Plantar Fascia Pain: Supportive Styles for Summer
The Best Sandals for Arthritic Knees: Supportive Styles for Summer
My Go-To Walking Shoes for Achy Backs (and Why They Work)
6. Listen to Your Body (But Don’t Wrap Yourself in Cotton Wool)
This is key. Travelling with pain doesn’t mean sitting everything out — but it does mean pacing yourself and staying aware of your limits.
💡 Build rest time into your itinerary
💡 Don’t feel guilty for taking breaks
💡 Use guided tours, taxis, or shuttles when you need to
💡 Choose activities you want to do, not just what everyone else is doing
You deserve to enjoy your trip — and that might mean doing things a little differently.
7. Mindset Matters
Pain can feel more intense when you’re tired, stressed, or anxious — and unfortunately, travel involves all of those things at times.
Try to:
- Get enough sleep in the run-up to your trip
- Use relaxation techniques like breathwork or gentle meditation
- Focus on what is possible, rather than what you’re missing out on
You’re still making memories, still seeing new things — even if your pace is a bit slower.
Keen To Do More?
Did you know? I have a range of Online Programs designed to treat pain and injury quickly where ever you maybe. The perfect travel companion. So whether it’s back pain, foot pain or your arthritic knee that is misbehaving I have it covered. Treatment on the go – click to learn more.
This blog should be helpful – How to Reduce Stiffness and Pain on Long Journeys: Physio-Backed Travel Tips and Exercises
Final Thoughts
You don’t have to put off holidays until you’re “better.” With the right tools, support, and mindset, travelling with pain is absolutely possible — and often more enjoyable than you’d expect.
If you’re living with persistent pain, it’s also worth addressing the root of it before your next big trip. My free masterclasses cover common problems like plantar fasciitis, back pain and arthritis — and include practical self-assessments and rehab tips.
Wishing you a smoother, more comfortable journey wherever you’re headed!
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
