Time away from your usual routine — whether it’s a holiday, work trip, long weekend, or simply a break from regular structure — can be refreshing. However, changes in sleeping arrangements, travel, reduced movement, or overdoing activities can sometimes flare up existing pain or injuries.
Osteopath Jesse shares some simple tips to help you manage pain and keep your body feeling supported while you’re away or out of routine.
Take Your Pillow With You
If you experience neck pain, back pain, or headaches, consider taking your own pillow when travelling. Changes in mattresses and pillows can aggravate symptoms — particularly if you’re moving between different locations. A familiar pillow can provide consistency and support, helping your body adapt more easily.
Break Up Long Periods of Sitting
Travel often means extended time sitting in the car, on a plane, or even just relaxing more than usual. Back and hip pain are commonly aggravated by prolonged sitting, and our bodies respond well to regular movement.
Aim to stand, stretch, or walk every 60–90 minutes where possible. Small movement breaks can make a significant difference in preventing stiffness and discomfort.
Keep Some Form of Movement
Even if your normal exercise routine changes, try to maintain some level of regular movement. This might look like:
A daily walk
A short bodyweight workout
Swimming
Completing your prescribed rehabilitation exercises
Consistency helps maintain strength, mobility, and pain management — especially if you’re returning to sport or a busy schedule soon.
Pace Yourself
It’s common to suddenly increase activity levels when away — longer walks, new activities, more social events. While this can be enjoyable, sudden spikes in activity can irritate joints and soft tissues. Gradually build up where possible and listen to early warning signs of fatigue or discomfort.
Make Time to Rest
Rest is just as important as movement. Time away is an opportunity for both physical and mental recovery. Prioritise sleep, allow downtime, and enjoy the break from routine.
A little preparation and awareness can go a long way in preventing pain flare-ups when you’re away or out of your usual structure. Maintaining gentle movement, pacing activities, and supporting your body with familiar comforts can help you feel your best.
If you’d like support before heading away — or need help settling a flare-up afterwards — book in with Jesse or one of our osteopaths.
These tips are general and may not suit everyone. If you experience ongoing or severe pain, please consult an osteopath or healthcare professional for personalised advice and treatment.