In Pain? Why Stretching Is the Last Thing We Should Do

The Unfortunate Truth About Stretching

A Common Misconception

Last week, a client came to me, frustrated with persistent back pain. She had been following the age-old advice of stretching and self-massaging. "It feels good," she said. But here's the catch—it only felt good temporarily. If you're in a similar situation, you're not alone. But it's time for a reality check: stretching is not the solution you think it is.

The Neuroscience Behind Stretching

When we delve into the neuroscience of pain and injury, it becomes clear that stretching is not the remedy for pain. Why? Because muscles that are tight are often in a protective mode. They're not 'short' and in need of 'lengthening'; they're actually contracting to protect areas of your body that have built-up strain.

The Vicious Cycle

I've been there myself—years of chronic back and hip pain, stretching day in and day out, only to find myself back at square one. It's a vicious cycle. You stretch, you feel good, and then the pain returns, sometimes even worse than before.

What Happens When You Stretch?

When we stretch a muscle that's contracting to protect, we're adding fuel to the fire. Even if we feel better temporarily, the underlying strain is still accumulating. As science journalist, Paul Ingraham, aptly puts it, "If you go through a list of injuries and their presumed mechanisms, not many of them can clearly be blamed on anything that stretching can fix."

What does work?

So, what's the solution for pain relief? It boils down to reducing strain and alleviating pressure on sensitive nerve endings. Focus on relaxing key muscles like the upper traps in our neck and shoulders, and those along your spine. Engage in small, slow movements—akin to yoga or pilates—until we feel these muscles start to contract. Stop and repeat. By expanding the range of motion before muscle contraction, we’re on the right track. This method helps us de-accumulate strain and effectively manage pain over time.

A Real-Life Story 🌟

The week this was written, we had a client from Sydney who had been suffering severe, debilitating arm pain for five years. He was told he needed surgery. After 6 appointments over 9 days focusing on his bicep (arm) and rotator cuff (shoulder) muscles, so far he's ~90% pain-free. His body needed him to stop doing stretches to achieve this. It's stories like these that drive us to do what we do.

Your Path to Informed Well-being Awaits

I hope you also find it enlightening to discover that what you thought we all knew about stretching might be counterproductive. It's a revelation that invites a deeper understanding of our own bodies and well-being.

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