Do’s and don’ts for managing chronic pain while traveling and keeping up with the seasonal rush
The holiday season is finally here, a time of joy, celebration, and connection with loved ones. While friends and family look forward to celebrate the holidays with parties, travel, and partake in other festivities, people living with chronic pain may experience a more daunting and tiring experience leading to more stress and discomfort
No one should fear the holidays. So, how can we can help?
Our experts’ provide a guide below with tips for the holidays. It is important to know that with the right planning, self-care strategies, and guidance, you can still enjoy the best holiday moments without worsening symptoms.
Understand the schedule and your limitations
The holidays will involve a disruption of your normal routines, and these normal routines were there to help minimize your pain. You may be traveling with increased activity compared to your normal daily routine. Food will be higher in carbohydrates, fats, and may not align with your anti-inflammatory diets. There will also be pressure to partake in activities that you may otherwise wish to take the time to rest. It is this combination of mental and physical strain that may exacerbate your pre-existing chronic pain intensity. The first step is accepting the challenges. It is ok to turn down certain activities understanding that you may not be able to do everything. Prioritizing your health is not selfish but necessary for both your mental and physical health.
Don’t complicate it
Keep your schedule simple and flexible. Do not overexert or overbook your schedule. We recommend planning days for activities while planning other days for rest. During your resting days we recommend doing something that will help manage your pain such as monitoring your diet, medications, and any home physical therapy or exercise (Yoga, going for a walk, visiting the chiropractor) that is performed on your routine schedule outside of the holidays.
Warm ups
We discussed avoiding overexertion, but light stretching and exercise can improve your pain. Take 15-30 minutes each morning to stretch, walk/jog around the block, and/or perform your home exercise program (Yoga, Tai Chi, weight lifting). Moving for a short period each day helps reduce inflammation, maintain muscle mass, and reduce pain overall.
Smile, laugh
Surround yourself with those who friends and family who make you smile and laugh. Laughter releases chemicals in the brains that not only improve stress and mood, but also help with reduce pain. And while family members may not understand your pain or what you’re going through, partaking in such activities can help family and friends understand your situation by having a better social connection. So don’t avoid social activities, embrace them.
Let’s cover some other strategies to help mitigate pain during the holidays
- Plan, plan, plan and prevent overwhelming situations
- Driving? – Schedule breaks to stretch and move.
Flying? Request seats with extra leg room in advance. - Packing: Bring medications, braces, and other tools that are part of your pain management.
- Events: Communicate with family and friends ahead about rooming, meals, or seating arrangements.
Don’t overdo it.
You may often feel fear of missing out and want to partake in most activities. This can backfire and lead to flare-ups. Choose activities that you value the most to partake in while reserving others for time to rest and manage your pain. Alternate between active and restful moments and limit back-to-back events. And remember, the quality of the participation matters more than quantity.
- Prioritize rest
- Remember that you are on your holiday vacation for enjoyment, but this is also a time to rest.
- Do not venture out from your normal bedtime routine.
- Travel with items that support your normal routine such as your pillow, a blanket, and even portable mattress topper
- Use relaxation aids such as teas, warm baths, and meditation.
- Finally, remember that better rest means more time and energy to enjoy activities
Make Smart Food Choices
Holiday meals and inflammation:
- Incorporate anti-inflammatory foods such as leafy greens, olive oils, and baked foods.
Stay hydrated:
- Dehydration can increase muscle pain, fatigue, and worsen headaches/migraines.
Avoid overeating:
- Eat slow and take smaller portions. There is always room for seconds. The stomach can take 15-30 minutes to send signals to the brain that you may be full.
- Overeating can lead to discomfort, fatigue, and more inflammation
Stay active:
Skipping movement altogether can stiffen joints and worsen pain. Aim for gentle activity.
- Go for short walks or participate in light activity after meals.
- Stretch every morning and prior to bedtime
To summarize, you don’t have to miss out on enjoying the holidays when you suffer from chronic pain. Shift the focus on what you can’t do to what you can enjoy without overdoing it. We want you to create meaningful memories by being involved, but you must know your limitations and get plenty of rest.
Still having pain? Consult one of our experts
If your pain is still unresponsive to your current coping strategy, and your quality of life is still affected, contact our pain specialists to help get you back to the joys of the holidays. Adjustments to your treatment plan may be necessary to help you through this holiday season. Our specialists are available to offer the most cutting edge technologies to provide optimal relief of your pain during the holidays. Don’t suffer this holiday season. We can help.