Cruise Preparation Toolkit After Lumbar TFESI

🧳 Cruise Recovery Support Kit

✅ Packing Checklist

• Supportive walking shoes with cushioned insoles
• Compression socks
• Adjustable lumbar support belt
• Reusable travel ice packs
• Compact hot pack (cruise-safe)
• Medications (prescribed and over-the-counter approved by your provider)
• Lumbar pillow or support roll
• Stretch band (e.g., Theraband)
• Optional: foldable cane or trekking pole
• Medical summary: MRI findings, TFESI date, provider contact

🏋️‍♂️ Onboard Daily Mobility Routine (5–10 minutes)

Morning

• Gentle lap walking or stretching on deck (3–5 minutes)
• Pelvic tilts – 10 reps
• Knee-to-chest stretch – 10 seconds per leg
• Standing hamstring/calf stretch – 15 seconds per leg

Evening

• Standing cat-cow (hands on thighs) – 10 reps
• Reclined figure-four stretch – 30 seconds each side
• Diaphragmatic breathing – 2 minutes

🧠 Smart Habits Onboard

• Use elevators instead of stairs for longer climbs
• Begin with lighter excursions; save the longer ones for later in the cruise
• Alternate sitting and walking; avoid long static positions
• Hydrate regularly and minimize inflammatory foods
• Use hot tubs or spa cautiously (only if approved by your doctor)
• Request mattress firmness adjustments or additional pillows if needed

📅 Pre-Cruise Prep Timeline