Pain-Free Summer Holiday Essential Packing List

Essential holiday packing list to remain pain free

Expert Physiotherapist Packing List Advice For A Pain Free Holiday: from BOOST PHYSIO

Heading off on a summer holiday should be relaxing — not painful. But all too often, we see patients returning from holiday with flare-ups of back pain, stiff necks, swollen ankles or even new injuries. The good news? A bit of smart packing can make a huge difference to your comfort, mobility, and recovery while you’re away. Our team at BOOST PHYSIO have created this “Essential Holiday Packing List” to remain Pain Free.

Here are our top 8 physiotherapist-approved items to include in your suitcase to help you stay active, supported and pain-free this summer- “Essential Holiday Packing List” to remain Pain Free.

  • 1. Supportive Walking Shoes or Trainers

    Forget flip-flops or sandals for city breaks or long walks — they don’t offer the support your feet, ankles and knees need. Bring a comfortable, well-cushioned pair of walking shoes or trainers with good arch support. Your joints will thank you.

  • 2. Compression Socks

    Long flights or car journeys can lead to ankle swelling or even increase your risk of DVT (deep vein thrombosis), especially if you have circulatory issues. Compression socks help keep your blood flowing and reduce swelling — ideal for travel days.

  • 3. Your Own Pillow

    Sleeping in a different bed can throw off your spinal alignment, especially if you’re prone to neck or shoulder pain. Bringing your own pillow from home can help you maintain better posture overnight and avoid waking up stiff or sore.

  • 4. Back Support Cushion or Lumbar Roll

    Whether you’re flying or driving, prolonged sitting can irritate your lower back. A small lumbar roll or travel back cushion helps support your spine and maintain a healthier posture on the move.

  • 5. Medication & Pain Relief Essentials

    Always pack your regular medications, but don’t forget pain-killers or anti-inflammatories that you usually use when you have an injury problem. If you’ve had previous flare-ups it’s best to travel prepared.

  • 6. Resistance Band or Travel-Friendly Exercise Kit

    A lightweight resistance band is perfect for keeping up with rehab exercises, stretching tight muscles, or activating your glutes after long days of walking or sitting. It takes up almost no space in your suitcase.

  • 7. Neck Support Pillow for Travel

    Support your neck while flying or on long journeys with an inflatable or memory foam travel pillow. It’s especially helpful if you’re prone to waking up with neck stiffness or headaches after sleeping upright.

  • 8. Joint Supports or Braces

    If you have had joint sprains or pains previously it is sensible to take a joint support brace with you to prevent injury recurrence (e.g., ankle sprains, knee instability). Wearing a support proactively during more active days or “higher risk” activities can help prevent flare-ups and give you peace of mind.

best rated physiotherapist treating a patient

👣 Holiday-Ready? Let BOOST PHYSIO Help You Prepare

If you’ve had a previous injury, are managing a long-term condition, or want to ensure you’re holiday-ready, book a BOOST “Pre-Holiday MOT”.

Our physiotherapists will assess your movement, provide targeted treatment, and give you a tailored exercise and prevention plan before you go.

📍 Appointments available at all 9 BOOST PHYSIO clinics across London.
📲 Book Online or call your nearest clinic today.

Follow our “Essential Holiday Packing List” to remain Pain Free on your holiday.