If you’ve ever found yourself dreading travel because of headaches or migraines, you’re not alone. Whether it’s a work trip or a long-awaited vacation, the disruption to your routine can trigger symptoms that turn your getaway into a setback. Fortunately, there are steps you can take to reduce the likelihood of a migraine while on the road—or in the air.
Understand Why Travel Triggers Migraines
Traveling puts you outside of your comfort zone. You may not have access to your usual migraine management tools like a dark room, your favorite pillow, or even your go-to medications. Add in long hours on a plane or in a car, pressure changes, disrupted sleep, different food, and altered activity levels, and it’s a recipe for discomfort.
Let’s break down how to manage each of these challenges.
1. Managing Pressure Changes During Flights
The cabin pressure in airplanes is typically regulated to around 10,000 feet. This change—especially for those living at lower elevations—can be difficult for sensitive systems to handle. Pressure imbalances can affect the inner ear and surrounding structures, especially if you have tension in your neck, jaw, or shoulders. This can set off a cascade of pain signals leading to a migraine.
Tips to manage pressure changes:
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Chew gum or eat snacks during takeoff to help regulate pressure in your ears.
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Stay awake during the flight. Sleeping in a cramped or slouched position can aggravate neck tension.
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Use a lumbar roll to support your back and encourage better posture.
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Move often. Walk the aisle, roll your shoulders, and avoid staying in one static position for too long.
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Avoid asymmetrical postures. Keep both feet on the floor and try to sit upright and balanced.
2. Protecting Your Neck and Shoulders
When traveling, avoid carrying heavy bags slung over one shoulder. Instead, use a supportive backpack and minimize the weight in your carry-on. If possible, check your bags to lighten your load. While waiting at the gate, don’t sit for an hour before a long flight—walk around and stay active.
3. Sleep Setup at Your Destination
Sleeping in a new environment can be tough, especially if your neck is sensitive. A different pillow or mattress can easily lead to discomfort.
Sleep strategies:
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Bring your own pillow if possible—especially if you’re a side sleeper.
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Call the hotel to see if they have firmer or foam pillow options.
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Back sleepers may find it easier to adapt, but still aim for head and neck support.
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Use extra pillows to support your body and reduce strain (e.g., hug one pillow and place one between your knees).
4. Watch Your Diet
Dietary changes while traveling can be a sneaky migraine trigger. Alcohol, sugar, processed foods, and unfamiliar oils can create inflammation and reduce your body’s ability to handle other stressors.
Diet tips:
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Stick to foods you normally eat. Use this vacation time to choose healthy options, especially while other elements of your routine are thrown off.
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Indulge mindfully, but don’t abandon the habits that keep your symptoms at bay.
5. Balance Your Activity Levels
Too much inactivity—like lounging on a beach all day—or too much strenuous activity—like intense hikes—can both be problematic if your body isn’t prepared.
Movement tips:
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Stick to your normal routine as much as possible.
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Incorporate light stretching or exercises throughout your day to reduce neck and shoulder tension.
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If you’re more active than usual, build up slowly and balance activity with recovery.
6. Prepare Your Body in Advance
Leading up to your trip, start doing simple exercises to reduce tension in your neck, jaw, and shoulders. These routines can make your body more resilient to the demands of travel.
Traveling doesn’t have to mean suffering. With some preparation, awareness, and strategic habits, you can reduce your chance of experiencing headaches or migraines while on the move. Whether you’re headed to the mountains, the beach, or across the globe—your vacation should be something to look forward to, not fear.
For more personalized coaching, consider our Virtual Coaching program at Novera: Headache Center. We’d love to help empower you to break free from your headaches and migraines, especially while traveling!
