Travel Packing Tips (for Chronically Ill, Disabled, or Just Chronically Overpacking Travelers)
Because packing shouldn’t feel like a full-contact sport, especially when your joints already hurt.
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If you’ve ever found yourself cursing out a suitcase the night before a trip (same), this post is for you. As a chronically ill traveler with mobility challenges and a serious overthinking habit, I’ve tried every packing method under the sun. Packing cubes? Yup. Rolling vs. folding? Been there. Emotional support heating pad? Non-negotiable. But there’s no need to swear at inanimate objects. I promise there’s a better method!
So here are my best travel packing tips — spoonie-tested, frequent-flier approved, and designed for real people who want to enjoy their trip, not recover from packing it.
🎒 1. Start With a Master List (And Make It Editable)
- Use a digital checklist you can tweak for every trip. I keep mine in Google Docs with categories like meds, mobility aids, clothing layers, and “stuff I’ll definitely forget unless it’s written down.”
- Pro tip: Share your list with a friend or travel companion if you tend to forget stuff (hi, brain fog).
- Don’t want to make a list? You can buy one on Amazon. It’s cheap, effective, and it really thinks of everything, so you don’t have to. This is one of my best travel tips for those looking to save time.
🧼 2. Pack by Pacing, Not Just Days
Instead of packing one outfit per day, pack based on how many days you expect to feel “okay,” flared, or extra low-energy. I bring more soft layers and fewer structured outfits. I don’t care what Instagram says: comfort comes first.
With Ehlers-Danlos Syndrome, I experience a lot of skin sensitivity, and things that might be staples for other people, like jeans, start to feel like sandpaper against my skin. I love to have some comfy cotton clothes in neutrals. Just call me the queen of athleisure.
🛎️ 3. Keep a Travel-Ready Toiletry Kit
Keep a toiletry bag semi-packed with travel-sized essentials so you don’t have to redo it every time. Include meds, heat patches, pain cream, and anything else you know you’ll use.
If you use liquid meds, check TSA guidelines or carry a doctor’s note just in case.
I like to keep a toiletry bag just for my medications, which now numbers eight different bottles. This makes it easy to find everything and makes it easy to go through customs in case they decide to check my bag. If you’re travelling internationally, do not put your medications in a pill sorter. Keep everything in its original bottle. Yes, technically, there’s only a small chance you’ll be pulled out of line and have your items inspected, but you don’t want to chance it. Trust me, it’s no fun to get your medications seized or be denied entry to a country because you didn’t follow the rules. No matter how small the statistical chance is of this happening, be prepared and pack the right way.
🏦 4. Your Carry-On is Your Lifeline
Put your meds, chargers, snacks, compression socks, a change of clothes, toothbrush, and toothpaste, and anything flare-related in your carry-on. Assume your checked bag could disappear into a void. I’ve had my checked bag disappear or miss a connection more times than I care to count. Think of your carry-on as a lifeline. Pack anything you can’t live without for at least 48 hours in that carry-on. If you’re really good and you save space and use compression bags, you may be able to pack everything you need for your trip in your carry-on. But this depends heavily on the length of your trip and the time of year. I can pack for a week in Cancun using a carry on only, but 4 days in NYC in winter, forget it. The sweaters alone eat up all my space. Which reminds me, put your bulkiest items like shoes and sweaters in your checked bag.
I also carry:
- A reusable water bottle
- A scarf or blanket
- A list of my meds and diagnoses in case of emergency
🛋️ 5. Pick Luggage That Works With Your Body
Rolling suitcases with four wheels save shoulder strain. Backpacks are cute, but if they trigger pain? Skip it. I love a small crossbody bag with easy-access pockets. I also love a bag that performs a service, like this Wrangler four-wheel suitcase with built-in cup holder.
If you use a mobility device, make sure your bags don’t interfere with your wheels or seat space.
📅 6. Pack Early, Edit Twice
Packing while exhausted is a recipe for disaster. Start a few days early and do one pass for essentials, one for edits. Don’t wait until the last minute and stress yourself out. I’ll never be one of those people who pack the day of their trip. I do my best packing a day or two in advance when I can take my time.
Leave room for souvenirs, or pack a collapsible bag you can check on the way home. I love this little collapsible bag.
You’ll also want to organize, organize, organize. I highly recommend using packing cubes to keep your items sorted. Tight on space? Use compression cubes. Check out my guide to the best packing cubes for tips on finding the right organization system for you.
🥜 7. Don’t Forget the Snacks
Always. Pack. Snacks.
- Protein bars
- Electrolyte packets
- Ginger chews (great for fighting nausea)
- Low-sugar gummies
Basically, anything that can save you from airport hunger rage or a blood sugar crash. You’ll also save money skipping those overpriced airport foods and airplane snack boxes. Plus, as someone with dietary restrictions, it can be difficult to find snacks I can actually eat. Planning ahead saves me from having to shop for overpriced gluten-free treats.
✈️ 8. Know Your TSA Rights
If you have a disability, chronic illness, or medical equipment, you have rights at security. Ask for a passenger support specialist or call TSA Cares ahead of time to arrange assistance.
Learn more at tsa.gov/travel/special-procedures.
🚶♀️ Final Thoughts From Your Favorite Chronically Ill Explorer
Packing doesn’t have to feel like a battle. With a little planning, a lot of lists, and a healthy dose of self-compassion, you can prep for your trip without draining your battery before you even board the plane. Just follow my simple travel packing tips.
The goal? Arrive at your destination with your meds, your cozy clothes, and enough energy to enjoy that first-day donut. That’s the real win.
One response to “Travel Packing Tips (for Chronically Ill, Disabled, or Just Chronically Overpacking Travelers)”
Some really great ideas here. If I ever get to travel again 🙂👨🦼
Looking forward to reading more of your adventures!
Jenn Lloyd is a disabled travel blogger and television writer based in Los Angeles. After a successful career writing for shows like KC Undercover and The Thundermans, she launched Sick Girl Travels to share her experiences navigating the world with Ehlers-Danlos Syndrome, POTS, and fibromyalgia. Having visited 40 U.S. states, 39 countries, and all 7 continents, Jenn offers inclusive travel guides with accessibility tips for those with mobility challenges. Her work has been featured on CNN, Huffington Post, and Consumer Reports. When not traveling, she enjoys fostering dogs, photographing street art, and spending time with her French bulldog, Miss Madelyn Pew.
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