Travel broadens your horizons, replenishes the spirit, and creates lifelong memories. Extravagant vacations or a little sightseeing squeezed into a business trip can make life more enjoyable and meaningful. In addition, you have an opportunity to learn about other cultures and break out of your usual routine as you adapt to life on the road.

However, there is a downside. In addition to lost luggage and noisy hotel rooms, incessant travel aches and pains from all those hours of sitting in planes, trains, and automobiles, plague many travelers. Check out these tips for protecting your health while you venture out to see the world.   

Travel Aches and Pains – Tips for Fighting Immobility 

Change positions. Sitting still is stressful, uncomfortable, and can even cause blood clots in your legs in worst-case scenarios. Instead, try standing and moving around a minimum of once an hour. Even a walk to the restroom provides much-needed relief for your muscles and enhances blood flow.

Support your feet and back. Purchase a lumbar pillow or put a rolled-up blanket or sweater behind the curve in your lower back. Resting your feet on a level, firm surface also takes stress off your back.


Stretch out. However little room you have, you can still perform simple stretches. Scoop your abdominal muscles, lean your head to one side at a time, and roll your ankles and wrists. If you can stand up, do a deep forward bend. The more you move and stretch, the less likely you are to tense up and cramp.

Travel Aches and Pains – Tips for Managing Stress

Give yourself extra time. The aches in your body may start in your mind when you’re anxious about catching a connecting flight. So budgeting an extra hour could pay off.


Pack lightKeeping your luggage to a minimum means less heavy lifting and greater mobility. Carefully consider your packing list and substitute bulky items for smaller, more practical alternatives. For example, if you are an avid reader, a small e-reader provides access to thousands of books and eliminates the need for a heavy hardcover. When packing toiletries, ask yourself how many skincare products you absolutely need for that romantic long weekend getaway. Remember, many hotels, especially in the luxury category, provide a plethora of personal items. Other in-demand items such as flat irons, curling irons, or razors can be delivered on request. 


Expect the unexpected. Some delays and detours are unavoidable. However, rather than getting discombobulated, consider them a learning experience and enjoy the journey.


Go offline. Are you trying to keep up with responsibilities at the office while on vacation? First, cut down on texts and emails by asking a colleague to cover for you. Then, be ready to return the favor when they need it. Taking uninterrupted time off offers an opportunity to recharge and refuel. 

Travel Aches and Pains – Sticking to Your Workout Program

Take a walk. Are you traveling for work? Maybe you’re exhausted from listening to lectures and meeting with clients for hours on end. A gentle evening walk could stimulate your blood flow and give you more energy without disrupting your sleep. Incorporating wellness into any trip is a phenomenal idea. 


Exercise solo. When you leave your gym behind, you still have access to exercise programs on your phone or tablet that will keep you limber. If you want something quieter, bring along a jump rope or resistance bands to use in your hotel room.


Visit a new gym. If you prefer to see more of the neighborhood, browse online for fitness facilities. Ask about daily passes or single classes. A hotel concierge or your travel advisor can incorporate activities that include various degrees of exercise. From leisurely city walks to adventurous hikes or bike tours. 

Additional Travel Tips

Lift items carefully. It’s safer to lift heavy objects in stages. Put your bag on your seat before raising it overhead. Engage your legs and core rather than straining your back.


Balance your load. If you must tote cumbersome items, medical supplies, or large suitcases, try distributing the weight. For example, a ten-pound bag on each shoulder is preferable to lugging around one twenty-pound pack. 


Treat pain promptly. Act fast when you notice a blister or muscle soreness. Rest and first aid may allow you to enjoy your vacation or complete your work instead of becoming laid up. Pain can also be dependent on the activities you are participating in. If you are prone to motion sickness, be sure to look at our strategies to help ease your nausea.


Grab a roller. Using a foam roller after a long flight or at the end of an activity-filled day can make the difference between waking up in pain or being ready to tackle the day ahead. Rollers ease muscle pain, relieve back pain, reduce tension, and improve sleep. 


You can travel in more comfort even if you can’t afford a private jet. A few new habits may be all you need to stay fit while you journey far and wide.

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Boutique Travel Advisors is a full-service, luxury travel agency. We specialize in creating bespoke itineraries for discerning clients around the world. Please visit our website or call 480-787-1477 to speak with a dedicated travel expert. 

Are you planning an international or domestic trip? Check out our other articles to help you come prepared!

We highly recommend the purchase of travel insurance to protect your financial investment and health while traveling internationally. To purchase a policy with our preferred travel insurance company Arch RoamRight  click here.

If you would like assistance purchasing a travel insurance policy, please get in touch with a BTA advisor.