13 Tips for Traveling with Fibromyalgia & Chronic Pain
Need tips for traveling with fibromyalgia and back pain? You’re in the right place!
Fibromyalgia and chronic fatigue have been my lifelong companions for 20 years, and I don’t think they’re packing it in anytime soon.
If you live with chronic pain then, you understand the need to modify everyday activities and skip others when your body is throwing a temper tantrum.
Well…. travel is no different.
Traveling with fibromyalgia and chronic pain requires patience, thought, and extra planning.
In this post, I share my top 13 tips for traveling with chronic pain, fibromyalgia, fatigue, and reduced mobility.
Plan Your Trip with My Favorite Resources
🔹Best accommodation site: Booking.com
🔹Purchase travel insurance: InsureMyTrip
🔹Find an activity or tour: Viator
🔹Easily stay connected: Airalo
🔹Best travel pain relief: Saje Roll-On
13 Tips for Traveling with Fibromyalgia & Chronic Pain
Alright, let’s dive right into my 13 best travel tips and techniques to help you manage your pain while traveling, so you can make the most out of your vacation.
Let’s do this!
1. Use a Lightweight Suitcase
Yup, that was me 20 years ago on my first trip abroad. Despite the smaller size, carrying a backpack is never easy when you travel with back pain.
And there is no way this old lady body of mine could do that now!
So, if you are traveling with chronic pain, I recommend a lightweight suitcase with wheels.
We travel with one Samsonite carry-on suitcase each. They are 21 inches, lightweight, expandable, have additional front pockets, and fit everything we need.
We travel for 5-6 weeks at a time and have used these suitcases throughout Asia and Europe, including our 2-week road trip in Puglia.
Using a lightweight suitcase saves my back from additional pain.
✅HELPFUL TIP: Choose a lightweight suitcase with wheels so you can easily maneuver it through airports and city streets.
2. Pack Light
A carry–on suitcase reduces how much you can bring on a trip.
After traveling to 46 countries, I’ve learned you never need as much as you think.
Remember, you will be stuck lugging around that extra weight. For someone traveling with fibromyalgia, that adds to your pain and fatigue.
Instead, pack versatile outfits. Choose tops that match with different pairs of shorts or skirts and vice versa. Comfort is key!
We also do our laundry when we travel. Not only is it a great way to spend less money while traveling, but it means we can pack less clothing.
👉Read our 18 Tips on How to Pack post here!
3. Consider Your Transportation
Deciding on transportation can be difficult. Choose the option that least impacts your body, and does not lengthen your day.
For example, on our 14-day trip to the Netherlands, we took the train when it was efficient and comfortable.
However, traveling by train requires additional energy that I do not always have.
Think about it… after you pack up and check out, you must drag your luggage to, and through, the giant train station before you even sit down!
This can be extremely difficult if you are traveling with fibromyalgia, fatigue, or reduced mobility.
Instead, consider renting a car. You have more control over your trip and can take breaks when needed.
By renting a car in Malta, I could stop when I needed to, and we were able to visit beautiful towns that were off the beaten path!
When traveling with chronic pain and fatigue, consider the transportation option that will help manage your pain.
👉Need a rental car for your trip?
🚗Check prices & reserve your rental car here!
4. Length of Your Trip
Although we only live 3 hours from family and friends, the drive is too long for me to visit on a regular weekend.
A short trip does not give my body enough time to relax and re-energize.
The same is true for longer trips.
On our Netherlands and Belgium trip, I knew I needed more than 2 days to explore Brussels.
There are countless amazing sights to explore, and my body requires rest between activities.
If you are traveling with fibromyalgia and chronic pain, it’s important to know your limitations when planning your trip.
Listen to your body, and learn what activities cause more pain.
Adjust the length of your trip so you better manage your pain and enjoy your holiday!
5. Quality of Accommodations
It is easier to manage your pain and symptoms the more comfortable you are.
When traveling, find a comfortable hotel that suits your requirements.
Location
If your hidden disabilities affect your fatigue and mobility, then I recommend booking a hotel close to public transportation or in the exact area of attractions you want to visit.
You won’t waste energy getting to the attraction and can spend more time enjoying the sight itself.
✅HELPFUL TIP: If you have a rental car, make sure your hotel offers parking. After booking a hotel, we request parking nearby to help manage my pain.
Mattress Quality
If I can sleep on a good quality, firm mattress, then my body wakes up happier and ready to explore. Too soft and I am guaranteed to be in more pain the next day.
Read reviews to find out about the mattress quality in the hotel you are interested in before booking.
You can also request a room with a harder mattress. If you need something, it is always ok to ask for it. Advocate for your health!
Quiet Environment
Like many others with fibromyalgia and chronic fatigue, I am sensitive to noise. Finding a quiet hotel is essential for me.
Do what is best for your body and quality of sleep.
I also use the White Noise app. They offer a selection of sounds that drown out noise and help me to have a more restful sleep.
✅HELPFUL TIP: Packing a small travel fan can provide background noise and help to keep you cool at night.
Breakfast Included
To stop my fibromyalgia and chronic pain from skyrocketing, I need to eat within an hour of waking.
Try to find a hotel that offers breakfast, like this amazing hotel in Valletta!
Eating breakfast and fueling your body is essential when traveling with fibromyalgia and chronic fatigue.
Services & Amenities
Find a hotel that offers the services and amenities you need to best manage your pain while traveling.
Helpful Services & Amenities
👉Elevator
👉Room Service
👉 Blackout blinds
👉 Soundproofing
👉 Balcony / terrace
👉 Kettle / coffee maker
👉 Hot tub / ensuite bathtub
Book with Expedia
Expedia is our favorite hotel booking site. They have a wide selection of hotels, offer a reward system, and amazing customer service!
6. Slow Paced Travel
Traveling at a slower pace fits perfectly with our travel style.
Slow travel allows us to learn more about the places, people, and culture unique to that destination.
Plus, having more time to relax will help reduce a flare-up of symptoms.
When traveling with fibromyalgia and chronic pain, ensuring your body is happy and healthy is vital.
For example, we take advice from other bloggers on how much time to spend in each location and plan accordingly.
However, most people do not travel with chronic pain and fatigue like us. They don’t fatigue easily, struggle with mobility, or have to reassess their pain throughout the day.
Therefore, traveling at a slower pace will better accommodate our bodies and ensure we enjoy our trip!
Slow–Paced Travel Tips:
✔️Add extra days to large cities
✔️Staying longer at each location
✔️Allow time for relaxation
✔️Don’t overschedule your itinerary
✔️Find cultural activities
✔️Get to know the locals
Embrace slow travel so you can manage your pain and fatigue, and get the most out of your destination.
💡Did you know we offer accessible small group tours?
👉Check out our available tours here!
7. Avoid Stairs & Inclines
Nothing drains my energy faster than walking up a flight of stairs.
That is why it is important to research each sight or attraction you plan to visit. Find out if stairs are involved… how many… and whether you can avoid them.
For example, we wanted to visit the Sacre Coeur in Paris but knew I could not climb the HUGE staircase.
We headed online and found out where the closest metro stop was to the TOP of the Sacre Coeur.
If climbing stairs is the only option, then plan your day carefully, make sure you are rested, and find a cafe nearby for recovery afterward.
If climbing stairs drains your energy, don’t plan any other major activities that day.
And take a taxi to avoid walking to/from public transportation.
Get online, join Facebook groups like this one, and find the information you need so to help you travel with a hidden disability.
8. Limit Your Walking
Understand your threshold for walking and the amount of pain it causes your body.
My pain/fatigue increases if I walk longer than 25 minutes on a flat surface. Any longer and I need to take a substantial break.
This is partly why we prefer to visit towns and villages, like these adorable towns in the Netherlands.
Small towns don’t require a ton of walking, and it’s easy to find a café to rest at.
However, if you are touring a large historic site, you will need to pace yourself and find opportunities to rest.
There was no way I could walk the entire Angkor Wat complex, so I found a place to sit to admire the site, while Gavin explored on foot.
When traveling with chronic pain and fatigue, listen to your body and limit your walking so you can manage your pain and enjoy the activity.
9. Buy Tickets in Advance
If you live with fibromyalgia and chronic pain, then I’m guessing standing for long periods is difficult for you too.
My standing tolerance is less than 10 minutes. Therefore, waiting in long lines drains my energy fast.
If you travel with a companion, I recommend having them stand in the queue for tickets while you rest on a bench.
There is no point in depleting your energy before even getting into the place!
Better yet, purchase your entrance tickets in advance.
Viator and GetYourGuide sell tickets for museums, shows, and day tours to popular worldwide destinations.
Plus, tickets can be cheaper than buying them at the door.
This tip should help you preserve your energy, manage your pain, and enjoy your travel day as much as possible.
👉Book tickets in advance to skip the lines with Viator!
10. Arrive Early to Avoid Crowds
Sensitivity to noise is common if you live with fibromyalgia and chronic pain. Auditory overload makes me very irritable.
Crowds also make me nervous and annoyed because there is an increased risk of someone bumping into me, which causes pain.
We do our best to avoid crowds at all costs.
When we visited the Louvre Museum in the afternoon, we left within the first hour because the crowds were too intense.
If you struggle with noise and crowds, try to arrive as early as possible at popular tourist attractions.
The goal is to get there before the busload of tourists arrives.
Another option is to add less popular sights or “hidden gems” to your itinerary.
If you can, travel during the off-season. Not only is it a great way to save money on your trip, but you won’t have to fight the crowds!
This rule applies to flights too! If you are flying with a wheelchair, or plan on bringing a CPAP machine, arriving at the airport early can help ensure you get the assistance you need.
11. Carry Water & Snacks
No one likes being hungry, but this old lady body can not handle it.
For anyone traveling with fibromyalgia and chronic pain, our bodies need hydration and fuel more than most.
Always carry water with you when you travel.
Whether you are walking around Rome, or trying to survive a long flight, staying hydrated is important.
Do your best to plan sightseeing after you eat.
Heading off to explore a historical site or museum on an empty stomach can lead to increased pain and fatigue.
Bring healthy snacks with you while you explore. A granola bar or an apple can fit easily into small daypacks.
It is also important to be consistent with your medication when you travel.
Set an alarm on your phone, or readjust the times to line up with meals so you don’t forget.
12. Schedule Rest
Sleep is essential for fibromyalgia and chronic pain warriors. Many people have difficulty getting the deep sleep our bodies require.
If we don’t sleep well, we don’t just feel tired the next day.
Without sleep, we experience more pain and exhaustion. This is not how you want to feel when traveling!
We need enough sleep for our bodies to recharge as much as possible.
Getting at least 8 hours of sleep can help reduce your pain and fatigue, so you can enjoy a day of sightseeing.
This is why I always travel with my ear plugs, eye mask, and noise app. Bring whatever tools you need to get a good night’s rest!
👉Check out my Pain Relief Resources for more ideas!
13. Consider Mobility Aids
Fibromyalgia and chronic pain are hidden disabilities. They are not conditions you can see. And people judge…
But the reality is that I cannot walk through an entire museum without completely exhausting myself.
Slowly, I accepted that this old lady body of mine required assistance to participate in certain activities. And that was ok.
For over 5 years, I borrowed a wheelchair to explore large temples, museums, and parks.
✅HELPFUL TIP: Most museums, galleries, temples, and airports have wheelchairs you can use free of charge. Just ask!
You can also add wheelchair assistance to your flight ticket upon booking. If this option is not possible, just ask for one upon check-in at the airport.
We rented a wheelchair for our entire 6-week trip to Japan. Now, I have my own and always travel with my wheelchair.
If you travel with fibromyalgia, consider renting a wheelchair. It will help you enjoy more amazing experiences!
FAQ’s: Traveling with Chronic Pain & Fatigue
Does traveling affect fibromyalgia?
Yes, you can have severe side effects from traveling with fibromyalgia. Additional pain and flare-ups can happen while traveling. It’s important to bring the necessary comforts with you, respect your limits, and follow these tips.
Can you fly on a plane with fibromyalgia?
Yes, you can fly on a plane with fibromyalgia and chronic pain. It is important to plan accordingly, book in advance, bring all medication with you on the flight, and get lots of rest before and after your trip.
Final Thoughts: Traveling with Fibromyalgia & Chronic Pain
Well, there you go. I hope some of the tips and strategies I shared about traveling with fibromyalgia and chronic pain will help you travel easier in the future.
Just because we live with hidden disabilities doesn’t mean we can’t travel with them!
Let us know if you have any questions… otherwise, enjoy your journey!
Read More Travel Tips
How to Plan a Trip With Chronic Pain and Fatigue
12 Tips for Air Travel with Chronic Pain & Fibromyalgia
12 Travel Tips: How to Save Money When Booking a Trip
14 Travel Tips: How to Spend Less While Traveling
Flying with a Wheelchair: How to Protect Your Mobility Equipment
Using an Aisle Wheelchair: Getting on a Plane as a Wheelchair User
