Managing Chronic Pain as a Nomad

Discover how to manage chronic pain while living nomadically, with tips on natural treatments, wellness strategies, and mindfulness techniques.

My physical pain started when I was in my early thirties. After the birth of my second child, I began to deal with a backache daily. In the beginning, I thought I was healing from childbirth. Then the pain escalated into intense muscle spasms. These spasms left me hospitalized. I started down the road of physical therapy and had multiple tests done. It was established that I had degenerative disc disease and that my L5-S1 had disintegrated completely, leaving me vulnerable. I decided on surgery. I wanted to pick up my two young children. I also wanted to get back to my career.

I opted for an artificial disc replacement that was still in FDA trials. I did my research. I spoke with people who had the surgery and were satisfied with the results. My surgeon came well-recommended by my mother, who underwent a successful fusion by him the year before. My operation was not successful. The implant gave me too much flexibility—too much range of motion—and within weeks, my hips were on fire. The solution? A fusion surgery to stabilize things. That surgery fixed the problem with my hips. Still, it left me with compressed nerves in my legs. As a result, I live in daily pain.

For two decades, I relied on the medical system to manage my permanent pain. I had a spinal cord stimulator implanted to help interrupt pain signals. I relied on opioids for physical pain. I took medication for depression, anxiety, and insomnia. All recognized co-conditions of chronic pain. Today, this information is widely known, but twenty years ago, the connections were not obvious.

Having a decent quality of life was hard to carve out while on so many medications. In some ways, they helped me—other times, they held me back. I didn’t like my relationship with them, and at times it was quite dysfunctional. I tried different things to find my way out, and eventually, I did.

For over four years now, I’ve treated my pain naturally. The toolbox I’m about to share with you is well earned. For everything I did, there were plenty of other things I tried once and quit. I need things to fit naturally into my life. My pain isn’t natural. It’s tense, biting, and emotionally depleting. I no longer try to fight it—I flow with it, physically and emotionally.

These tools aren’t listed in any order of importance because every day is different. If you’re someone living with pain, I recommend finding what works for you. My list isn’t an endorsement or the only way to manage chronic pain. We’re all wired differently, and we have to be our own electricians. I got shocked a few times before I figured things out—and honestly, I still have to keep learning. I still have to keep trying out new tools. Especially now, as my husband and I live nomadically, moving from city to city. Every location, every short-term rental, brings its bonuses and challenges. Old tools come out. New tools get added.

🧰 My Nomad Friendly Wellness Kit (As of June 2025 – Living in Baltimore, MD)

🔌 Spinal Cord Stimulator

Implanted in my spine to disrupt the pain signals.
Works by delivering low-level electrical impulses to the spinal cord to interfere with nerve signals.
I’ve met with reps in Charleston and Chicago for adjustments and upgrades.
Keeps my brain from perceiving the pain as strongly.

🌿 Medical Marijuana

Arizona medical license (permanent address).
Doesn’t reduce pain, but eases anxiety and nausea.
Improves sleep, which boosts my coping skills.
Available legally in Baltimore, too.

💊 Ibuprofen or Tylenol

Used as needed when other tools don’t cut it.

💃 Hormone Replacement Therapy (HRT)

Helps manage menopause symptoms that amplify pain.
Reduces joint pain, improves sleep, stabilizes mood.

🌱 CBD Pain Creams

Applied to legs and feet to manage tightness and plantar fasciitis.
Helps keep hips and feet pain-free.

🚶 Walking

I walk for exercise, to run errands, commute, and for enjoyment.
Walking helps:
- Reduce stiffness
- Support circulation
- Clear my mind
- Boost my mood

🧘‍♀️ Restorative Yoga & Pilates

Travel with a yoga mat and foam roller.
Gentle routines from Instagram.
Focus on breath, stillness, and releasing tension.
Pilates strengthens my core and helps with hip and glute alignment.

🌬️ Mindfulness & Breathwork

Helps me process emotions instead of avoiding them.
Slows me down and keeps me present.
Deep breathing resets my nervous system.

📔 Journaling

Morning and night, to manage anxiety and emotions.
Gratitude and gripes get put to paper.
“And then, just like Elsa… I let it go.”

💆‍♀️ Deep Tissue Massage

Monthly or more if I can.
Relieves built-up tension in deep tissue and fascia.
Not always relaxing, but extremely effective for long-term pain.

🧠 Personal Therapist

No longer in regular sessions, but know when to check in.
Telehealth with a Phoenix therapist if needed.
Helped rewire emotional patterns and reduce stress-related pain.

🏋️‍♂️ Physical Therapy (As Needed)

Used when alignment feels off, especially hips.
Basic home exercises with resistance bands and a foam roller.
Helps prevent spirals into bigger pain cycles.

🌼 Essential Oils

Favorite: Sunbreeze by Sunrider (ordered through Herbs Fortune).
Eases headaches and neck/shoulder/jaw tension.

🥗 Healthy Diet

I eat mostly whole foods:
- Potatoes, veggies, fruits, chicken, eggs, nuts, whole grains.
Limit red meat, fried foods, sugar, and artificial ingredients.
Avoid ultra-processed foods.
Book: Salt, Sugar, Fat by Michael Moss opened my eyes to the addiction cycle in our food system.

Quote:

“The food industry knows that the more we eat, the more money they make. And they have become masters at creating addictive, irresistible products.” – Michael Moss

🍷 Alcohol-Free

Book: Quit Like a Woman by Holly Whitaker

Stopped drinking at 52.
Noticed alcohol was interfering with sleep, hormones, and stress.

Quote:

“Alcohol disrupts the functioning of the endocrine system… It raises estrogen levels, depletes testosterone, and artificially stimulates the fight‑or‑flight response.” — Holly Whitaker

I still enjoy toasts and cold beverages—just no alcohol.

I feel better the next day, and my pain is more manageable.

🚿 Warm Showers

Daily reset for nerve pain and mental clarity.
Improves circulation and muscle relaxation.

👩‍💼 Part-Time Jobs

Keeps me active and connected to each community.
Helps with finances and emotional well-being.
Last year became a licensed life and health insurance agent.
My husband and I launched our insurance agency.

🩺 Preventive Care & Annual Checkups

I schedule these before moving to new cities.
Helps continuity of care and reduces health surprises.
I’ve learned how to lead my healthcare process.

🌍 Nationwide Health Insurance

Essential as a nomad.
Need coverage that travels with me, not local-only networks.

💭 Final Reflections

I was in less physical pain daily. There was no doubt about this when I was using pain medication. It helped reduce the impact of nerve damage. But mentally, I wasn’t as strong, and that made the pain overwhelming, no matter what level it was at.

Now, I see the connection between my emotional well-being and my physical well-being. I understand that regulating my emotions can be just as powerful as a pill. I’m aware that everything I eat and drink can either help me or make things a little worse.

I don’t take movement for granted anymore. I make sure I stay active in some way every single day. Whether it’s walking, stretching, or just being on my feet, movement keeps me grounded. It helps with my physical health, clears my mind, and reminds me that I’m capable. It doesn’t have to be intense—just intentional.

I no longer see the things I need to do as punishment—they’re a privilege. It’s taken time and effort to shift my mindset, but I’ve gotten good at it. Now, I focus on what I can control and let go of what I can’t.

This nomad-proof toolbox will be with me wherever I go. I’ll be managing pain for the rest of my life—and that no longer depresses or terrifies me. I accept the challenge.

“It’s never too late to change your story. Healing begins the moment you decide to listen to your body, honor your emotions, and trust that you’re capable of creating a life that feels good—inside and out.” — Unknown

🥒 Healthy Hint: Cucumber & Avocado Bites

A refreshing, anti-inflammatory snack that’s naturally gluten-free, dairy-free, and full of healthy fats. Perfect for a quick appetizer or a light midday bite.

Ingredients:

1 large cucumber, sliced into 1/4-inch thick rounds
1 ripe avocado
1–2 teaspoons fresh lemon or lime juice
Sea salt and cracked black pepper, to taste
Pinch of garlic powder (optional)
Crushed red pepper flakes or Everything Bagel seasoning (optional topping)
Fresh herbs (cilantro, parsley, or dill) for garnish

Instructions:

1. Prepare the avocado spread:
In a small bowl, mash the avocado with lemon or lime juice. Add salt, pepper, and garlic powder if using. Mix until smooth or leave slightly chunky based on preference.

2. Assemble the bites:
Lay out cucumber slices on a serving plate. Add a spoonful of the avocado mixture on each slice. For a cleaner look, you can use a piping bag or zip-top bag with the corner snipped off.

3. Top and garnish:
Sprinkle with crushed red pepper flakes or Everything Bagel seasoning. Add a small fresh herb leaf on top of each bite for color and flavor.

4. Serve immediately:
Best enjoyed fresh to keep the cucumber crisp and the avocado bright.

Optional Add-On:

Top with a sliver of smoked salmon or a scoop of chickpea mash for added protein.

🌿 Healthy fats, hydration, and fresh flavor—all in one bite.

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Managing Chronic Pain as a Nomad