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I love adventure travel. If there’s hiking, biking, rafting, boating, camping, horseback riding – whatever it is – I’m in! A little bit of adventure in my day goes a long way. Early in my 20’s I was actually diagnosed with degenerative disc disease and had 2 bulging discs (L4 & L5) but was definitely NOT going to let back aches stop me from adventuring. I quickly learned some great ways to support my back through exercise and how to recover quickly (and really before any aches set in) from adventure travel.

Favorite things to do with the dogs in and around Phoenix, AZ
How I recover from Adventure Travel - great tips!

Ways to Recover at Home from Adventure Travel

Here are the things I do on a regular basis when coming home from adventuring. Being proactive and taking care of myself helps so much in keeping most pain away.

How I recover from Adventure Travel - great tips!

HEAT – One of the things that I’ve always done to soothe my back is heat. It has always helped relieve pain associated with muscle tension (and stress). The problem has always been getting the heat where I need it and keeping it there. This new Sunbeam® Renue® Contoured Back Heating Pad (that you can get at Walmart or Walmart.com) delivers targeted high-level heat to the back. It has a contoured design that is shaped to specifically fit the lower back and has an integrated waist strap to help keep the pad in place so you don’t have to keep your hands on the heating pad or keep re-adjusting it!

How I recover from Adventure Travel - great tips!

The Sunbeam® Renue® Heating Pad even comes with an extender waist strap that stretches up to 85 inches to make it comfortable for anyone to use. I love the soft, Micro mink fabric and that entire pad is machine washable. You can adjust the 4 heat settings and it has a 2-hour auto-shut off. It has definitely been the best heating pad for my back that I’ve ever used!

How I recover from Adventure Travel - great tips!

I REALLY love how it stays on so I can work on editing photos, or even get a little crafting in while relaxing my back a bit.

How I recover from Adventure Travel - great tips!

EPSOM SALT BATHS – I keep a big jar of Epsom salts right on my bathtub. I LOVE a good Epsom salt bath after an adventure trip.

How I recover from Adventure Travel - great tips!

STRETCHING / EXERCISE – I do many different types of stretching or exercises depending on what’s tight or achy. Just the regular act of getting some long deep stretches in helps me so much. There are tons of ideas and tutorials online now. I love how easy it is to search and get lots of options focused on different parts of the body.

How I recover from Adventure Travel - great tips!

“ME TIME” – Me time is any time that I’m not working but doing something that makes me relaxed and content. Things like a cup of tea and a good book in a hammock, scrapbooking, or even just sitting back with a magazine for a few minutes. No matter how busy I might be getting home from a trip, I’ve learned that a little “me time” goes a LONG way in stress levels and muscle tension.

MASSAGE – Whether you can book a massage, get your partner to do it, or just use the little handheld devices at home, massages work wonders!

SLEEP – Never underestimate the power of sleep. I always make it a priority to not plan anything for most of the day but at least the morning after any type of travel so I can allow myself to sleep in and get any rest I need. That bit of planning ahead makes such a difference in how I feel physically and emotionally.

Multigenerational family vacation in Chicago, IL
Arizona family adventure travel: whitewater rafting on the Salt River with Wilderness Aware Rafting
Photo Credit: Brent Denys

Taking steps to recover quickly from travel is super important to me because little or no aches and pains means I can take more amazing adventures. If you love adventuring and get a sore or achy back here and there, definitely check out the Sunbeam® Renue® Heating Pad from Walmart. It’s a convenient way to ease pain and get relief fast without having to constantly readjust.

How I recover from Adventure Travel - great tips!



Allison Waken is the founder, writer, photographer, and content creator of All for the Memories and All for the Boys.


  1. Saw this post, and I’m sending my husband out to get one now! I never liked traditional heating pads because they aren’t flexible and felt awkward. This appears to fix all my problems.

    • Allison Waken

      It really is so smart! Hope you get some relief with it!