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Insight, wisdom, lessons learned and everything in between to help you find the information you need for smoother transition between diplomatic assignments.

Take the (Physical) Pain out of Traveling

We invited a guest blogger this month, here's why.

Traveling can be so much fun and as diplomats, it is often what regenerates us. But it is no secret that lines are longer, delays are more frequent, and if airlines can trim down your seat size they will!

We asked Leslie DeGrande, a dedicated professional that has spent more than a decade learning and teaching others how to feel better in their bodies through various forms of physical therapy to help out our community. Specifically, we asked for tips about how we can travel and not need a therapist when we land at our destination.

Leslie offers some practical tips for being more comfortable while you're traveling. She included photos demonstrating her tips too. WooHoo!

Leslie DeGrande demonstrates how to create comfort when you travel.
Leslie DeGrande demonstrates how to create comfort when you travel.

Guest Blog by Leslie DeGrande

Traveling can definitely be a pain, but you don’t have to be IN pain while you travel. Here are 4 things you can do during and immediately after traveling to keep yourself feeling as good as possible.

“If you immediately address discomfort, it’s less likely to escalate into pain.”

  1. Wear unrestrictive clothing that allows you to easily move, breathe, and eat. No tight waistbands or uncomfortable bras! And take off your shoes so your toes aren’t cramped.

  2. Support your back and neck so you’re sitting tall and aligned. A folded blanket placed vertically starting at back of your butt (your sacrum), or a blanket “nest” for your head and neck can really ease aches and pains.

  3. Use a tennis ball or therapy ball to relieve pressure points. You can put the ball under a butt cheek, the back of your leg, a side of your low and upper back, and anywhere else it feels good. Rest on the ball, rock side to side, then adjust the ball’s placement, and repeat.

  4. Lie on your back with your legs up and arms out as soon as you can. Let gravity help release the tension accumulated from sitting a long time in one position.

Thank you Leslie for sharing your guide to traveling. I know my family is anxious to get a summer trip on the schedule and I am sure I will be using your recommendations to recover from our travel. The tennis ball tip has the added bonus that you can use it for acupressure and as an activity when there is down time. ;)

Leslie DeGrande Bio

Leslie's BIO

Leslie DeGrande, creator of the Just Right Monthly Membership for women over 40, helps clients get fit at home - gently - with a Goldilocks just-right approach to exercise and wellness. She’s blended her 3 certifications: personal training, yoga therapy, and core and pelvic floor specialization into a unique, effective style that helps women feel tuned in to themselves and in control of the second half of their lives.

An EFM (or Diplomatic Spouse), Leslie has 3 kids, 2 dogs, and has been posted to Nepal, Namibia, Kosovo, Austria, and twice to DC. You can find her at

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