Chronic Pain Travel Checklist (Lite)

• Travel distance & sitting time: Under 3 hrs · 3–6 hrs · 6+ hrs or multiple legs?
• Walking demand: Mostly seated, moderate walking, or lots of walking/standing?
• Climate & triggers: Similar, better, or usually worse for you (cold, humidity, altitude, pressure)?
• Healthcare & medication access: Familiar system, somewhat tricky, or very unfamiliar / language barriers?

In the full TBL Pre-Trip Ramp-Up, these answers become an objective trip load risk profile with concrete suggestions for shortening, spacing, or reshaping your plans.

• Flare history last month: Mostly stable, some flares, or frequent/severe flares?
• Sleep & fatigue: Sleeping okay, so-so, or already deeply tired most days?
• Emotional load: How much stress or responsibility are you already carrying right now?

Tip: If most answers land in “harder” territory, treat this as a high-risk trip: add more rest days, more support, or consider a gentler alternative.

• Talk to your doctor about the trip, risks, and a flare plan.
• Review your medication list and refill anything that might run out.
• Arrange extra meds to cover a few days beyond your travel dates.
• Check whether any medications are restricted at your destination.
• Review vaccines / health advice if you’re traveling abroad or far from care.

If medical planning feels heavy, the TBL Pre-Trip Ramp-Up walks you through a structured pre-visit brief, flare plan, and medication checklist you can take to your clinician.

• Clear non-essential tasks the week before and after travel, if you can.
• Start a simple daily note of sleep, pain, and fatigue (1–10 or short phrases).
• Choose lodging with elevator or ground-floor access and easy bathroom access.
• Check distance from lodging to key places (sights, work, family, transport).
• Decide what a “good-enough” version of the trip looks like for you.

For complex mobility or sleep needs, the Body-Friendly Stay Checker turns this section into host-ready questions and a simple traffic-light score for each stay you’re considering.

• Prepare a meds kit: daily meds + rescue meds + a few buffer days.
• Pack any braces, supports, compression wear, or TENS unit you rely on.
• Choose travel-safe heat/cold options, if they help and are allowed.
• Build a sleep kit: earplugs, eye mask, comfy sleepwear, small pillow/blanket.

• Print or save a medication list, doctor’s letter (if needed) and insurance info.
• Plan how you’ll get to the airport/station with minimal walking and stress.
• Arrange wheelchair or mobility assistance with airline/train, if helpful.
• Tell travel companions what you’ll need (rest times, pace, quieter options).
• Agree on Plan B for days you can’t do everything (lighter or solo options).

• Move all essential meds into your carry-on (never in checked luggage).
• Split meds between two bags if possible, in case one is lost.
• Prepare a small “pain kit”: meds, water, snacks, heat patch/muscle rub, neck/lumbar support.

• Keep the day before travel as light as you can (fewer tasks, no frantic errands).
• Aim for an earlier wind-down and the best sleep you can realistically manage.
• Hydrate and choose foods that don’t trigger your symptoms, where possible.

• Use pre-booked mobility assistance instead of pushing through pain.
• Arrive with extra time so you’re not forced to rush or stand in long lines.
• Pick the most accessible routes, even if they’re less scenic.

• Set alarms for medication times so you don’t rely on memory under stress.
• Use supports (brace, pillow, footrest) to protect your pain areas.
• Shift position or do gentle movements at regular intervals, if safe.
• Follow your flare plan: rescue meds, posture change, and ask for help if needed.

• Each morning, note: sleep quality, pain level (0–10), and fatigue (0–10).
• If pain/fatigue is high or sleep was bad, downgrade plans: shorter outings, closer to your base.
• Alternate high-energy days with gentler days whenever you can.

• Insert mini-rests into busy days (cafés, quiet corners, park benches, hotel breaks).
• Protect sleep with a simple routine and the tools you brought with you.
• Give yourself permission to say “I’m sitting this one out” without guilt.
• Use your low-energy backup activities when your body says “not today.”

• Reuse your travel-day routine for meds, movement and assistance on the way home.
• Plan a quiet arrival day: simple food, minimal tasks, lots of decompression.
• Treat the first week back as part of the trip: keep work and social plans lighter.
• Prioritize sleep, hydration and gentle movement over “catching up” on everything.

The Post-Travel Recovery Lab expands this into a day-by-day recovery script, with built-in buffer days and prompts so each future trip lands softer.

• Note 3 things that worked well and you’d repeat next trip.
• Note 3 things you’d change next time.
• Store these notes with your travel documents or planning app.