Dia duit agus fáilte – that’s Irish for hello and welcome. This post includes 16 travel tips when you live with chronic pain and illness such as autoimmune disease , rheumatoid arthritis, epilepsy and more.
If you’re familiar with this blog, you know I am an Irish lass living in the Pacific Northwest (PNW) of the US. We are lucky to live close to 3 of our 4 kidlets but all the rest of my immediate family and dearest friends are in Ireland, Australia, England and France so traveling abroad is essential for me to keep these relationships strong.
I have spent most of my life traveling and I love to explore new places, both near and far. When I was diagnosed with rheumatoid arthritis (on top of my other chronic illnesses) I worried I might have reached the end of my traveling days.
The great news is that I am still able to travel, try new things, including several long-distance walking holidays (read about our 2024 trip to Hadrian’s Wall here and here.) And the reality is I have to make adjustments in order to make travel enjoyable, safe and as pain-free as possible. One thing I have noticed about traveling with chronic pain is that it may cost a little more. A city center hotel, a restaurant with better food options or other holiday niceties can improve your enjoyment and reduce any health worries.
I hope the following travel tips when you live with chronic pain help you enjoy your next holidays and travel adventures.
Don’t forget, I am not a doctor and the below suggestions and tips should not be taken as medical advice in any way. Please always consult a medical professional for any health concerns you may have.
Table of Contents
Medical considerations
It is common sense for all travelers to be prepared in case of a health emergency when off exploring the world but it is essential to do so when you live with chronic illness. Begin to put together everything in this first group of tips at least a month before you travel. Starting even earlier will reduce stress and any last minute panics because you are missing an important medication or helpful information.
Tip #1: Talk to your Doctor
If you are planning to take the first travel adventure since your diagnosis or after a major health event, it is a very good idea to talk to your doctor before you go. Ask for advice concerning special considerations, including any necessary or recommended vaccines (if you are even able to get the vaccines as many are contraindicated with certain medications and illnesses.)
Always bring all your health documentation with you, including printed copies of your insurance card(s) & appropriate ID in the same name. Request a doctor’s letter documenting your health condition(s)as well as naming any prescribed medications. Do this for every doctor/condition as needed.
Tip #2: Remembering to take your medications
Depending on how far you are traveling, there may be a considerable time difference which will knock your prescription schedule off at both ends of your trip (unless you are able to maintain the same times as at home.) Be sure to talk to your health care provider about this and follow any advice you receive.
I tend to make slow adjustments to my medication schedule in the days before and after my trips. I also use an alarm on my phone or watch when traveling to remind me when to take them. If you’re planning on a full-day excursion, remember to bring any medications you usually take during those hours.
#3 travel tip when you have chronic illness
Check your health insurance benefits. Does your coverage include emergency or urgent care in the location or country where you are heading? Are there any requirements for prior authorization? Be sure to do your homework well in advance of your departure date.
It also makes sense to have all your health insurance information in a very easily accessible location on your phone. Bring paper copies in your day pack and give your travel companions copies just in case. Bring a paper copy of any prescriptions you are currently taking in case your medications are lost.
#4: Consider travel health insurance
It is always a good idea to carry travel health insurance, regardless of your current health status. This becomes even more important when you have chronic illness or any condition that may cause a visit to a doctor or emergency room while traveling.
In addition to having health insurance, it is essential that you carry all the necessary information regarding your health conditions in case you need to see a physician while traveling. If you are traveling to a country that speaks a different language, prepare ahead of time and translate the vital information so you aren’t stuck waiting for a translator when you are in health crisis.
#5: Make a travel health kit
It’s easy to remember the essential elements of your health care routine – prescriptions, medical devices etc… but do you have enough supplies to last at least 10 days longer than the planned trip? This may seem silly but imagine the stress caused if you find yourself stuck somewhere and could potentially run out of medicine. (Do you remember the early days of Covid-19 lockdown when people were suddenly unable to travel or return home?)
It is especially important to keep your medications in your carry-on luggage when traveling by plane as checked bags go missing regularly and having access to medications can literally be life and death.
Do you use over-the-counter medications? If yes, are they legal to bring into your destination country? Are they available there and do they have the same name? Check out the US Department of State travel info page.
What other items do you use at home that make a difference in how well you feel, or sleep, or eat, or poop? I always carry all my supplements with me as they make a difference to my sense of overall wellbeing. I also bring eye drops, extra lip balms and Rescue Remedy pastilles for the inevitable stress caused by travel hiccups.
What about the little things that make a difference in your day-to-day life? I massage my feet every morning before my daily walk so I bring my massage oil with me. (Check out my post about aromatherapy.) And if I run out, I buy a local replacement or Vaseline. My husband (who lives with chronic pain and PTSD) likes particular lozenges and always carries a full bag with him wherever we go.
And the final element for your travel health kit? A list of contacts ,including next of kin, doctors and anyone else you want notified in case of an emergency.
#6: Check out local pharmacies and clinics before you go
It’s always good to have a general idea of where you can go for medical help when you are traveling. My immune system is compromised and a simple cold is often not so simple for me. Knowing ahead of time where I can find a chemist or a clinic reduces stress and will hopefully shorten any illness.
Making reservations & plans
I love the planning stages of our holidays. I research the location, find great museums and restaurants, check out local tour options and generally begin to make grand plans as if I were still 20 and in full health!!
And then, I get real and make adjustments!!
Tip 7: get travel insurance
One of the best travel tips when you live with chronic pain is to buy travel insurance, which is difference to travel health insurance. Be sure to read the fine print of any policy you select and make sure it covers full trip cancellation for all parties if you are too ill to travel.
I cannot recommend any particular company because the options we have used in the past have dropped in ratings and I need to find a new company for our next trip!! I’ll update this when I have done my research.
#8 tip: choosing accommodations
What type of holiday are you going on? What will make the experience all you hope for? It is essential to factor in your health needs when you are choosing a hotel or house to stay in.
If you hope to spend your days on the beach, book accommodations on the beach rather than 4 blocks away. You will be able to easily and quickly return to the room if you need to use the loo or rest. Check out nearby cafes and restaurants and make sure there are options for the type of food that you enjoy.
If you’re doing a city trip, you have options. Do you want to be in the thick of it which allows for easy walking trips to visit the attractions and restaurants? OR Would you prefer somewhere quieter to retreat to at night? Some things to think about before you decide: where are the attractions you want to visit? How will you access them? (Public transport, walking or taxi?) What about food needs? (We use grocery stores for breakfast and dinner and usually only eat lunches at restaurants as it suits my eating habits better.)
When we did our walking holidays (Hadrian’s Wall 2024, Camino Português 2022, Camino Inglés 2016) we chose hotels and B&Bs as close to the walking paths as possible to reduce any extra walking. Yes, we paid a little (or a lot) more but the convenience and reduced miles on already tired legs was definitely worth it
Other considerations for accommodations include the availability of accessible rooms and facilities. Many hotels in Europe don’t have elevators or are located on hilly roads that make walking to and from exhausting or just plain impossible. Will you need a fridge for food or medications?
The final piece of the accommodation puzzle is to book as early as possible to give yourself the best variety and selection. Many hotels and other options (especially through Booking.com) offer full refunds if you cancel before a specific date.
Travel tip #9 when you live with chronic pain
As I said, I always start with a huge list of things I want to do and then I cull. Some attractions are not optional (as far as we’re concerned!!) We chose to revisit The Giant’s Causeway, Co. Down, Ireland, regardless of the effort needed to do so. And other attractions are scratched when I look at the daily itinerary and realize the fantastical nature of my wish list!!
Once I have a more manageable list, it is time to research how to visit each place. Do we need to rent a car? How often do the trains run? What is the walking distance between the 3 attractions on my list for one day? This information can reduce my list even further.
Covid-19 changed how museums and other venues allow visitors to visit, often requiring timed entries which can be very helpful for someone with chronic pain and illness. You can choose a time when you feel best and make a reservation to suit your sleeping, eating and health needs. (Quick note: keep in mind the likely weather at certain times of the day. We learned that, even in November, Sevilla, Spain can be very hot in late morning!!)
Consider taking a private, VIP or small group tour and/or requesting a wheelchair. Both will allow for less physical exertion and perhaps fewer people swarming around you.
How to manage daily demands
Yes, you are on holidays and want to experience everything possible, visit every highlight and taste every local delicacy. The truth is, this level of activity might be a bridge too far and throw you into a flare or worse. Sometimes, I have pushed myself while away and arrived home a complete wreck which is also a lousy option. I am learning and hope the following tips will help you manage your chronic illnesses and pain without negatively impacting your travel adventures.
Tip #10: Communicate with your travel companions
I certainly don’t like to admit to any weaknesses and that can lead to health problems or misunderstandings. It can be difficult for people to understand the nature of an “invisible illness.” How many times have you heard, “but you don’t look sick” or “you were able to join us yesterday?”
Having an open conversation at the beginning of (or before) the trip can help avoid any uncomfortable situations when you just cannot participate in a planned activity. I have learned to advocate for myself and my health. I take a day of rest when needed, schedule a nap or simply find a bench during a museum trip.
And in those early conversations, it helps to encourage your fellow travelers to continue with any planned activities even when cannot participate. I explain that sitting out a particular activity, even at the last minute, will allow me to enjoy the next activity (or day) fully.
Tip #11: Less is more
Museums and art galleries are two of my absolute favorite activities and both can cause severe back pain which might last for days. When we went to Paris, we bought the 6-day Paris City Pass. We visited just one or two attractions each day instead of trying to squeeze everything into 3 days to save money.
I also check out the websites of the places we will be visiting to see if there are any must-see exhibits (think Guernica at Reina Sofia, Madrid, or Trinity’s Book of Kells) and make sure to plan accordingly. This often means missing other aspects of an attraction but when I have prepared myself ahead of time, it reduces any disappointment.
This tip also includes scheduling breaks or even naps into your days, after all, you’re on holidays which should include plenty of R&R.
#12 travel tip when you live with chronic pain
Always carry water and snacks in a small day pack. There may be days when you cannot find a restaurant for lunch but you can usually find a park bench and rest and replenish with your own stash of goodies. I use a small camel back no matter where I am and refill it whenever I am able (e.g. with the restaurant jug of water or from the museum water fountain.) Our favorite snacks are nuts, salty trail mix, granola bars, bananas and chocolate.
Quick note: Many museums will not allow even small bags carried on your back so I usually place mine on my front and don’t have any problems.
Tip 13: dress appropriately
The top clothing tip I can offer is find the best shoes you can, regardless of cost; they could make the difference between a fantastic holiday and a painful one. I wear trail running shoes everywhere I go, even though I had to give up running years ago!! They offer great support for my RA-impacted knees and feet and, even more importantly, they protect my deteriorating spine. They aren’t particularly stylish but who cares when I am able to walk all day with little or no pain?
Check the weather before dressing each day and carry layers if possible. One of my health challenges is a constant fluctuation (oxymoron, I know!) in body temperature which means I am in and out of a cardigan all day and night.
Also, do some quick research about local dress codes before you travel; there’s nothing worse than standing out like a sore thumb (and uncouth tourist) in shorts and sleeveless t-shirt when everyone else is wearing more modest clothing. Dressing appropriately shows respect and sensitivity for local customs.
#14: stick to your routine
It can be difficult to maintain the regular habits that allow you to function at your best when you are off your schedule and away from home. I don’t know about you but there are certain activities that support optimum health for me. My daily habits include walking, yoga, weight-lifting, meditation and journaling. Sometimes, it’s easy to include these in my holiday schedule, other times, not so much. I try to begin and/or end each day with a gentle yoga practice (see this post.) I carry my journal with me and scribble in it when we sit for a break or meal. I do what I can when I can and cut myself slack.
And then there are the actions we avoid when we’re at home because they negatively impact our wellbeing. At home, it’s easy to avoid certain foods or have a relaxing afternoon cuppa that keeps me going through the day.
When I’m on holidays, I want to taste the interesting local food, splurge and have dessert and/or a fancy drink. I like to enjoy an extra coffee and croissant mid-morning. Unfortunately, when I east dessert in the evening, my sleep is impacted. Most alcohol also negatively affects my sleep and often leaves me feeling blah the next day. If I overindulge in pastries rather than giving my body the nutrition it needs, (like protein, fresh veggies and fruit) I fade quickly.
If you don’t already know what habits support and which harm your body, spend some time in the months leading up to your trip to figure it out. It’s well worth the effort (and not just for your travel adventures.)
I have never been able to get used to using ear plugs but I wish I could as I have insomnia and noise definitely wakes me very easily. However, I will put in ear phones and listen to binaural beats or calming music if the neighborhood is particularly loud.
I finally figured out which eye mask works for me and absolutely love it. It’s called Mzoo and is available in lots of stores and online. Many hotels have so many lights and poor window coverings that I used to find it very difficult to sleep. Now, I enjoy absolute darkness and my sleep has improved enormously.
When we live with chronic illness, we usually understand our bodies well and I encourage you to maintain the habits that allow you to thrive when you are traveling; your adventures will be so much more exciting and enjoyable.
The finishing touches
We all want our holidays to be extra special, to take us out of the ordinary and leave us with memories and experiences to carry with us always. Following the above travel tips when you live with chronic pain will help make all your travel adventures more enjoyable and less stressful. And here are just 2 more tips to really elevate your next travel adventure.
#15: splurge on self-care
What makes your body feel better? How about a massage or seaweed bath? Do you prefer a manicure or facial? Whatever it is that pampers and treats your body should be on your list for your holiday.
We definitely seek out massages when we travel and I will make reservations ahead of time. Thanks to Google and Yelp reviews, it’s easy to find the type of massage I want in a convenient location. We recently tried seaweed baths in Ballycastle which were very relaxing.
#16: bring items you love with you
Your holiday is supposed to be about relaxation and rest, enjoyment and space. What activities do you enjoy most that will add to your trip?
I love to doodle and color and I bring supplies with me if I have enough room in my luggage. I use a Kindle and always stock up on library books before I leave. Our daughter finds cross-stitch very relaxing and has a travel-sized pouch she can easily fit in her carry-on.
We use Spotify when we have internet but always make sure we have a few albums and podcasts downloaded so we can listen to something we enjoy easily.
Final thoughts
Whether you are planning your first trip or your twenty-first trip, living with a chronic illness does not have to mean your holiday won’t be absolutely fabulous and fill you with experiences and memories that will last a lifetime, or at least until your next trip.
I hope these travel tips when you live with chronic illness reduce any worry or stress you might be feeling about traveling and staying as healthy as possible while away from home. As long as you prepare in advance, follow the tips here and, above all, listen to your own body and needs, you will hopefully enjoy travel adventures for many more decades. Perhaps we’ll even cross paths along the way.
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