Tips for Traveling with Migraines

Traveling is an incredible experience. It’s rewarding, enriching, and creates memories to last a lifetime. But traveling with migraines is wicked. They can make your days miserable on the road, cut your exploring short, and disrupt your ability to navigate foreign countries comfortably.

And as someone who deals with migraines, and has so since I was a child, I know all about dealing with migraines and pain while traveling. Some people get them from food or stress, while others have no idea why they suffer.

My migraines stem from my neck. I have degenerative disc disease in my neck which causes pain, discomfort, tension and – you guessed it – Migraines. So, I’ve come up with a few handy tricks and tips to help with preventing and dealing with migraines while traveling.

Disclaimer: I am in no way trained in the medical field, nor can I give medical advice. Please consult your physician when dealing with pain or migraines. These tips have helped me but may not aid you the same.

How to Prevent Travel Migraines

Over the years I have found an array of things that help me to avoid getting migraines. Some of these tips to prevent headaches/migraines are easier than others while on the road, but if you know these tricks before you travel you may find it easier to implement them on your vacation.

Plan ahead

Like with any travel tips its imperative that you plan ahead. Try different things out while at home to find what works for you, whether it’s lotions, exercises, or medications, so you know what to do while traveling and what to bring.

Yoga

I used to love doing Pilates and found it really helped with my migraines because it helped stretch the muscles around my neck to ease the tension. I’ve had success with yoga too and know many who swear by it. But the main thing is stretching. Whether you do it during yoga or Pilates, or just on its own, stretching your muscles helps loosen up and reduce some of the tension that can build up to a migraine or headache.

And yoga or any sort of stretching is easy to maintain while traveling. Try to make a routine of it, a few minutes in the morning and at night are great. But try to stretch it out throughout the day while you’re exploring too. Or you can join a virtual yoga studio to help you stay committed and mindful while you travel.

Get Outside

My father always tells me when I’m feeling ill, whether from the common cold or the beginnings of a migraine, to get outside. And it really does help. Studies have proven that taking a walk in nature can help reduce stress, tension, blood pressure and so much more! So, next time you feel a migraine coming on try going for a relaxing walk.

No matter where your travels take you to there’s always a forest, garden or city park to find and take a walk through to help you relax.

Meditate

Meditation, especially if done on a regular basis can help tremendously with reducing stress and tension that can lead to migraines. And you don’t have to be a Yogi to meditate! Try turning all the distractions off, TV and cell phone, get comfortable and just be. There’s nothing fancy about it. Just sit and breathe and listen to your body. Deep breathing really helps me whether I’m at home or on the road. If I feel tension or a migraine creep in I try what I call my mini-meditation sessions. I just close my eyes, turn my attention inward, and practice deep breathing. Sometimes even just a couple of minutes of this helps.

Know your Triggers

Knowing your triggers is a BIG thing! Some people suffer from migraines that are caused by diet, others from stress, heat and some from other factors. Keep a journal when at home to try and find the causes of yours. Then, when you’re traveling you’ll be better adapt to avoiding those things. For me it’s stress and heat.

Drink Water

I’ve been told by many a doctor that most people simply don’t drink enough water. Many people think that two litres of water is good enough. And while everybody is different, one doctor told me that you need to be releasing 2 litres of liquid, so would have to drink more to get that.

I’ve traveled many a day and realized too late that I definitely didn’t drink enough water. You get busy exploring and then all of a sudden it’s nearly dinner and you have barely touched your water bottle. Make a habit of drinking more throughout the day, staying hydrated can truly help reduce migraines.

Get a Massage

All too often when we deal with our health we focus on doctor’s appointments, going to the dentist, and the rest goes to the wayside. Like chiropractic care and massages. I’m a big advocate for massages, especially for those suffering from migraines, headaches and muscle pain. A good masseuse will not only give you a wonderful relaxing massage but also tips on stretches and things to do daily to help in between visits.

You may be thinking where am I going to get a massage while traveling? Well, there are lots of places! It’s popular in South East Asia and very cheap. Other places may be expensive or perhaps you don’t feel comfortable going to just anyone. Well, let me introduce the tennis ball!

A simple tennis ball can be your portable masseuse. There are many tips and tricks for using a tennis ball to massage your neck and shoulders. Try it at home and perfect your technique for when you travel. That tennis ball may become your must have carry-on item!

Use a Fanny Pack

When you’re traveling you’re usually carrying around a ton of stuff, a purse stuffed full, a camera bag, and a heavy suitcase. Even though I travel with just my purse and a carry-on it can be a lot for someone with neck pain and migraines. So, instead of a purse consider using a fanny pack while traveling. And I’m not talking about those 1990’s tacky things. The fanny pack has made a reappearance but in a much more sleek and fashionable way. These are great for travel as they take the pressure off your neck and shoulders, reducing the risk of migraines.

Wear Good Shoes

I don’t know about you, but when I’m traveling I’m out walking around ALL day. And a proper pair of shoes really does make a difference in reducing not only foot pain but neck pain – yes, there really is a correlation with a good pair of shoes and reducing neck pain and migraines. Plain and simple!

Unplug

As a travel blogger it’s hard to unplug – especially when traveling. But even if you’re not a blogger, most of us are on our mobile devices for too much. We’re bent over, clutching our precious lifeline, and it can really lead to migraines. Not just from being bent over looking at it for long periods of time, but also the lighting from the screen can induce headaches – especially in the dark. So, whether you’re a blogger or not, put the phone down, look up, stand straight, and unplug from technology and plug into your surroundings. I mean, that’s why we travel right? To experience new places, new cultures, new foods. Not to live through a cell phone.

Travel Tips for Migraine Sufferers

Sometimes migraines are unavoidable, especially while traveling. You get caught up with exploring a new city, are busy, and then realize one is creeping on. The first tip is, don’t beat yourself up for not doing your due diligence to avoid it. You were busy having fun and living life! But don’t fret, most migraines only last a few hours to a day. And with these tips for easing your migraine pain, you may be rid of it sooner.

Cold & Hot Compress

One of the number one things my doctor tells me to do when I’ve got a migraine is to apply cold and hot compresses. The heat will help relax your muscles and the cold will help numb the pain. And even when you travel you can use a small portable bag that can be filled with hot or cold water to help ease the pain of the migraine. These handy bags fold up small so use nearly no space in your bag.

A few key areas that help me are the base of my neck and forehead, where I use the cold compress, and my shoulders and upper back, where I use the hot compress. Another great item to pack is cooling clothes. These are great, especially for those who get migraines from the heat.

Avoid Bright Lights

If you feel a migraine coming on try and get away from any unnatural lights, especially fluorescent lighting. If you can, head back to your hotel room and turn off the lights.

Cool Shower

I always find a refreshing cool shower helps ease an oncoming migraine, especially on those hot summer days when you’re hot exploring the city or hiking.

Essential Oils & Creams

I know many people who have found particular essential oils and creams help. Many find one or more of the following scents help ease the pain of a migraine or help prevent it from getting worse; peppermint, lavender, and eucalyptus. My go-to is eucalyptus. I have it in a small hand cream and an essential oils roll on. When I feel a migraine coming on I rub the cream or oil on my neck, delicately around my face and on my temples, as well as breathe it in.

Coffee

For some people, coffee may be a trigger for migraines. But thankfully for me, it’s not. When I feel a migraine coming on I try and grab a cup of coffee. The caffeine helps calm my migraine. So, make sure you book a hotel near a coffee shop or one with a make your own station in the room.

Chewy Candy

Another handy trick to ease the pain of a migraine for me is chewing something. I always try and carry either chewy candy or bubble gum with me when traveling. I find chewing something like this helps to relieve some of the pressure.

Sleep

If I can, especially if it’s a strong one, I head straight to bed. The city will be there when I wake up. So, if I can I’ll try and grab a nap which a lot of times help to get rid of my migraines.

Deep Breathing

Like I mentioned before about adding meditation into your daily routine and even on your travels, I sometimes just need to do some deep breathing exercises to help ease the pain. If I can do it for long enough, I’ve had them go away altogether, while other times it just eases it.

Relaxing Bath

I’m certainly not a bath person, but I have plenty of friends who head for a relaxing bath – whether at home or on the road, to help relax and calm their migraines. Some throw a lavender bath bomb in or just soak in the warm waters.

Take Medication

For me, taking medication is always a last ditch effort to get rid of a migraine. But I always make sure I have some with me, not only in my suitcase but also in a little container in my purse or bag while out exploring. Better to always be prepared.

Related Post: Packing Tips for Carefree Carry-On Travel

What to Pack in Your Migraine Survival Kit

One of my top tips for traveling with migraines is to make sure to pack your migraine survival kit every time you travel to help ensure you’re prepared and can battle those terrible migraines. And be able to get better faster and back out exploring!

Cooling clothes

Ice/Hot Pack

Tennis Ball

Essential Oils or Creams

Fanny Pack

Medication

Do you get migraines or headaches? Do you have any tips for traveling with migraines?

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