Stretching Mistakes That Could Be Making Pain Worse

Hey there, and welcome back. I’m doctor Chris Dohnal with Dohnal Chiropractic here in Nashville, and today we’re talking about something that surprises a lot of people. We’re talking about stretching. Specifically, the stretching mistakes that might actually be making your pain worse instead of better.

Now, I know what you’re thinking. Stretching is good for you, right? And yes, in general, movement and flexibility are really important. But here’s the thing… not all stretching is created equal. And I see people come into my office all the time who have been stretching faithfully every single day, and they’re still hurting. Sometimes they’re hurting more. So let’s talk about why that happens.

The first big mistake I see is people stretching through sharp pain. There’s a difference between a gentle pulling sensation, which is normal, and actual pain. If you’re stretching your lower back or your hamstrings and you feel a sharp, shooting, or burning sensation, that is your body telling you to stop. That’s not a “no pain no gain” situation. That’s a signal. Pushing through that kind of discomfort can actually irritate the nerve, inflame the tissue, and make the underlying problem worse. So the rule is simple. Mild tension is okay. Pain is not.

The second mistake is bouncing during a stretch. This one goes back a long way, and a lot of people still do it. You’ve probably seen it at the gym. Someone bending forward and kind of rocking into it. That’s called ballistic stretching, and for most people dealing with everyday pain or tightness, it’s not the move. When you bounce, you trigger something called the stretch reflex. Your muscle actually contracts to protect itself. So instead of getting looser, you’re fighting against your own body. Hold your stretches steady and slow instead. Aim for around twenty to thirty seconds. Let the muscle ease into it.

Here’s what’s interesting… the third mistake is one most people never even think about. They’re stretching the wrong thing entirely. If your lower back is tight and achy, your first instinct might be to stretch your back. And sometimes that helps. But a lot of the time, tight hips and hamstrings are the real culprit pulling on the lower back. If you’re only stretching the back and ignoring the hips, you’re addressing the symptom and not the source. The same goes for neck pain. Tight chest muscles and a rounded upper back can create a forward head position that puts a ton of strain on the neck. Stretching just the neck without addressing the shoulders and chest leaves half the problem untouched.

So what can you start doing today? First, pay attention to the quality of what you feel when you stretch. Tension is fine. Pain means back off. Second, slow it down. No bouncing. Hold each stretch gently and breathe through it. Third, think about the whole picture. If your neck or back hurts, ask yourself what’s connected to it, and stretch those areas too.

Now, here’s when I’d really encourage you to come in and see us. If you’ve been stretching consistently and you’re still not getting relief, or if your pain is getting worse, that’s a sign that something else might be going on. Sometimes there’s a joint that’s not moving correctly, or a nerve that’s being compressed, or a muscle imbalance that stretching alone just can’t fix. That’s where we can help. A thorough evaluation lets us figure out exactly what’s happening and build a plan that actually works for your body.

We are right here in Nashville, and we would love to help you feel better and move better. If you want to schedule a visit or just ask a question, you can reach out to us through our website or give us a call. We’re always happy to talk.

Thanks so much for tuning in today. I’m doctor Chris Dohnal at Dohnal Chiropractic, and we’ll catch you on the next episode. Take care of yourselves, Nashville.