Summer travel season is very much here, and social media feeds are filled with beach snaps and adventure vids. But maybe there’s grief, or frustration, or anticipatory anxiety on your part? You want to join in. You miss travel, and the version of you that could hop on a plane without worrying about the outcome. 

But when you’re managing chronic pain, fatigue, stress, or burnout, the idea of summer travel can feel overwhelming. The crowds. The heat. The disrupted routines. Not to mention the physical and mental demands of airport terminals and unfamiliar beds… It’s a lot to navigate when your energy reserves are already limited! 

Here’s what we want you to know: travel can not only be possible again, but enjoyable. You can have wonderful experiences. It might just mean planning differently than you used to, and that might need to be okay right now. 

Before You Go: Setting Yourself Up for Travel Success 

// The ‘Clear Day’ Strategy 

If possible, book a buffer day before your trip starts. This can be the immediate day, or two or three days, or even the weekend before. No matter when it is, the key is to avoid using that time to rush around running errands, leveraging it instead for easing into travel mode. 

What could this mean? We’re talking about meaningful self-care such as mindful movement, sound therapy, light stretching, or even a nap. 

Also, take the time to prepare your space for your return. We’re going beyond “put fresh sheets on the bed” for this one (though that is one of our favourites and non-negotiables!) But rather, make sure you know where your heating pad is, maybe pre-order a simple grocery order for delivery soon after your return, and have a bag of Epsom salts at the ready for a post-travel muscle recovery soak. 

What this looks like: 

• All packing and preparation completed as early in advance as possible 

• No major work commitments, meetings, or social obligations on the buffer day

• Focus on gentle movement, hydration, and getting good sleep

// Pre-Travel Body Prep 

We’re big advocates of scheduling bodywork for post-vacation recovery (more on that later), but it can also go a long way in supporting your needs pre-travel as well. We’re not just talking about pedicures or brow threading, either; a few rounds of physiotherapy sessions, or an osteopathy, acupressure or acupuncture treatment two to three days before travel can significantly help prepare your body to handle the physical demands ahead. 

Why timing matters: 

Schedule it far enough before you go that you can recover from any immediate post-treatment effects, but close enough that you reap the benefits during travel. 

// Pack Your Travel Toolkit

There are lists upon lists on the Internet telling you what gadgets you need, and you likely have your own roster you reach for, as well. That said, beyond compression socks, neck pillows, and comfortable clothes, here are a few things that pack and travel well that we’d like to add to the conversation! 

During Travel: Protecting Your Energy

// Optimize Transportation Wisely 

What we mean is, consider taking the train, not plane, if service is available, or pick a flight departure time that doesn’t require your sleep to be disrupted. Oftentimes, we hear “oh, but that means it takes longer or will eat into vacation days” but… You know what feels like a worse interruption to your trip? Feeling knackered from high-stress travel! The juice is often worth the squeeze on this. 

// Move Every Hour

This one is slightly controversial because flight attendants are understandably very busy and beleaguered mid-air! But if you’re kind, and you find an optimal moment, share with your flight attendant that you have chronic pain or discomfort, and ask if there is an optimal or least disruptive location or time on the flight where you could plan to stand and do small stretches for a few moments. 

At the very least, make an effort to do small, non-disruptive movements like ankle circles in your seat best you can.

// Find a Helpful Video or Podcast

Whether seeking rest and relaxation, or trying to override discomfort or distractions, use the time to (quite literally!) tap into some supportive techniques such as EFT tapping, meditation, sound therapy, or your favourite comfort shows or a fresh, fun new stand-up comedy special. 

At Your Destination: Pacing for Enjoyment 

// The ‘Arrival Day’ Strategy 

Whether you book bodywork for the day you arrive, or opt for some self-management techniques of your own, taking 90 minutes for a massage, to use amenities such as a sauna or pool, invest in a restorative and resetting ‘everything’ shower, or stretching and light movement can provide just as much support for feeling settled in as unpacking. 

// The ‘Reverse Day’ Strategy 

Instead of the traditional beach day, let’s say… Complete with sandy, soggy snacks, followed by late-afternoon rushing to get ready for a dinner you’ll now be too tired to enjoy… Try flipping the schedule. Do your sightseeing and activities during the comfortable and less-busy morning hours, enjoy a nice lunch out, then head out for a relaxed dinner as the sun sets and the crowds thin out. You’ll beat the heat, avoid peak crowds, and work with natural energy flows instead of pushing against them. 

This strategy can be applied to big cities, as well; many museums and attractions offer extended evening hours, which are often less crowded than mid-day thanks to fewer tour groups. 

// The ‘Balance & Buffer’ Strategy 

Unless you’re travelling alone, you’re likely sharing this experience with people who both mean a lot to you, and who might have very different energy levels and needs. This is where honest conversations around everyone’s hopes and expectations for the trip become essential, and realistic and flexible compromises around the itinerary are found. 

This might mean one person goes on that challenging hike while you take a much-needed rest in the room. Or it could mean alternating busy, high-energy days with calmer, more relaxing ones so everyone can recharge and enjoy the experience. 

Either way, this isn’t the time for FOMO, it’s the time to optimize everyone’s goals while honouring everyone’s needs. 

The Return Journey: When You Need a Vacation from Your Vacation 

// Post-Vacation Body Care 

This one is actually our favourite, though the above scenarios come in a close second and third! But if nothing else, book some bodywork for your return.

Many people focus on pre-travel and, oftentimes, the excitement around the trip can override many discomforts and disruptions that come with it.

But the return is where the toll of travel is paid, and often at the highest price, too. Scheduling a float therapy session, deep lymphatic drainage massage, craniosacral therapy, digestion reset, or reiki session can do wonders to help realign your systems. 

There are other ways to support your return to routine, as well. Consider laundry pick-up and delivery, ordering a week’s worth of pre-made meals, or having the house cleaned after the cases are unpacked and you’re really ready to feel settled in at home again. The key is intentionally caring for your body, time, and energy after travel any way you can. 

// The Re-Entry Buffer Day 

Yes, we’re back with another buffer day suggestion but, if time and resources allow, clear your schedule for at least one full day after returning home.

Because travel disrupts your entire routine, this day helps manage flare-ups that can often be felt when trying to jump straight back into normal life too quickly. 

Preventing the post-travel crash can look like: 

• Not scheduling anything important for your first day back 

• Easing back into movement routines 

• Determining a sleep schedule for the week to recover from jet lag 

• Being patient with yourself if you feel more tired than expected 

// The Re-Entry Buffer Month 

Yes, month…

You may be sensing a theme here, between bodywork and buffers, but travel takes time to reset from, and appointments are often most beneficial when done consistently, especially when chronic pain and exhaustion are at play!

This is where you’re going to go easy on major commitments, take up some mindful movement, maybe look into some recovery tools like myofascial stretching, yoga, or a deep tissue massage. There might be some emotions or unexpected reflections that popped up on your travels, too, and tools like therapy, journaling, or meditation can help reset your emotions and mental health alongside what you’ve done to care for your body.

The Bottom Line 

Travelling this summer can be done, even if it’s a weekend away or staycation in your home zone. Having chronic pain, fatigue, stress, and burnout doesn’t mean you have to stay home, it just means you need to travel more thoughtfully. 

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Ready to plan a summer trip that actually refreshes you instead of exhausting you? Methods of Care features travel-friendly wellness practitioners who understand the unique challenges of managing chronic concerns both at home and away. To find ones to support your needs, visit our free directory here! 

At Methods of Care, we understand the overwhelm of managing health and wellbeing. We’re here to help by featuring pre-vetted services, products, events, and resources, but we’re not a replacement for your healthcare team. Our content is for informational purposes only and does not constitute professional medical advice. Please consult with your doctor if you have any concerns.