1. Plan ahead and allow extra time: Give yourself extra time to reach your destination so that you can move at a comfortable pace and avoid rushing. Get to airports and stations early so you can avoid queuing. Rushing can increase stress levels and exacerbate pain. Check the public transport schedule in advance and plan your journey accordingly to minimize waiting time and reduce any unnecessary discomfort. If you can order special assistance beforehand, do it. Having someone who is aware of your needs and can help with wheelchairs, ramps and luggage makes the journey so much easier. Have some good quality luggage which is light with 2 or 4 wheels to minimize pressure on your joints and back. Try to travel light and see if you can buy toiletries when you get to your destination. At the end of your journey, you may need to allow an extra day or two to rest in between to recover from travelling.

2. Choose the right seating: If you can, book your seat in advance. Book a front facing seat if you get motion sickness. Ask for a seat for people with disabilities as they are likely to have more legroom. When using public transport, try to select seating that provides the most support and comfort for your specific needs. Look for seats with adequate cushioning or opt for priority seating if available. Consider using cushions or pillows to provide extra support to areas that are prone to pain, such as the lower back or hips. Some inflatable cushions or bean-filled travel cushions can be useful to bring with you.

3. Use aides to help with your mobility: If necessary, consider using assistive devices such as walking sticks, canes, or crutches to provide stability and reduce strain on your body while navigating through stations, boarding, or exiting the vehicle. These devices can help distribute your weight and alleviate pressure on painful areas or provide a means of rest.

4. Mind your posture: Pay attention to your posture while seated on public transport. Sit with your back straight and supported, and try to distribute your weight evenly on both hips. Avoid slouching or hunching over, as this can increase tension and discomfort. If you are standing, engage your core muscles and maintain a stable stance to reduce strain on your joints. If you are travelling on trains or planes, try to stand up for a bit and move around during the journey to relieve the pressure on other areas that build up when you are sitting for a long time. You may need to take pain medication before you travel and have extra supplies in case you have a flare up whilst you are out. Have some drinks and snacks with you and try to keep hydrated.

5. Practice relaxation techniques: Use relaxation techniques during your journey to help manage pain and promote a sense of calm. Deep breathing exercises, mindfulness meditation, or listening to soothing music or audio recordings can help distract your mind from pain sensations and promote relaxation. Consider using noise-canceling headphones or earplugs to create a more peaceful environment. Take some essential oils with you that you find calming, and puzzle books etc for distraction. If you have a wheat bag you could ask to have this heated up for you at service stations, airports or the buffet car of a train. Alternatively, the sticky heat pads may be a better, lighter solution for travelling, or a TENs machine

Remember to consult with your healthcare provider for personalized advice on managing chronic pain while using public transport, as they can provide additional recommendations or strategies tailored to your specific condition and needs.

Have a lovely journey and enjoy your break!

Dr Sue Webb
Clinical Psychologist
May 2023