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Stretching Mistakes That Could Be Making Pain Worse

  • July 23, 2026

Episode Notes:

In this episode of the Living Wellness Chiropractic podcast, Dr. Marissa breaks down the most common stretching mistakes people make and explains why they could actually be making your pain worse instead of better.

Stretching done incorrectly can aggravate injuries, create muscle imbalances, and set back your recovery — and most people have no idea they’re doing it wrong.

Tune in to learn how to stretch smarter, protect your body, and get the results you’re actually looking for. If you have questions or want to schedule a visit, reach out to the team at Living Wellness Chiropractic in Columbia, Maryland.

Hey there, welcome back. I’m Doctor Jenney, and you’re listening to the Living Wellness Chiropractic podcast, coming to you from right here in Columbia, Maryland. Today I want to talk about something that might actually surprise you. We’re talking about stretching. Specifically, the mistakes people make when they stretch — mistakes that could actually be making your pain worse, not better.

Now, I know what you’re thinking. Stretching is supposed to be good for you, right? And it is — when it’s done correctly. But here’s the thing. I see it all the time in our practice. People come in doing all the right things on the surface. They’re stretching every morning, they’re trying to take care of themselves, and they still can’t figure out why they’re in more pain than before. So let’s talk about why that happens.

The first big mistake — and this is probably the most common one I see — is stretching through sharp or intense pain. There’s a difference between a gentle pulling sensation and actual pain. If you feel a sharp, stabbing, or burning sensation when you stretch, that’s your body sending you a signal. It’s saying stop. Too many people push through that thinking it means the stretch is working. It doesn’t. It means you’re likely irritating an already inflamed or injured tissue. And when you repeatedly do that, you’re actually prolonging your recovery, not speeding it up.

Here’s what’s interesting about this. Your nervous system has a built-in reflex — when a muscle is stretched too aggressively, the body will actually tighten that muscle in response. It’s a protective mechanism. So ironically, forcing a stretch can make the muscle tighter over time. Gentle, sustained stretches within a comfortable range are almost always more effective than aggressive ones.

The second mistake I want to talk about is stretching the wrong area. Let me break this down for you. Say you have lower back pain. A lot of people immediately start stretching their lower back. But very often — and Doctor Reed and I talk about this with patients all the time — the root of the problem isn’t where the pain is. Tight hip flexors, weak glutes, restricted thoracic mobility — all of those things can show up as lower back pain. If you’re only stretching the back itself, you might be missing the actual cause entirely.

This is why it’s so important to get a proper evaluation before you commit to a stretching routine. Because stretching the wrong structure, or in the wrong direction, can actually load a joint or disc in a way that irritates it further. Doctor Reed and I always say — know before you stretch.

The third mistake, and this one’s big — people are often stretching muscles that are already overstretched. This sounds counterintuitive, I know. But certain muscles become long and weak because other muscles are pulling them out of position. The classic example is the upper back. A lot of people feel tightness between their shoulder blades and they stretch that area constantly. But those muscles are often already being pulled too far forward by tight chest muscles. Stretching them more doesn’t help. Strengthening them does.

So what can you do starting today? First, pay attention to the difference between a comfortable stretch and actual pain. If it hurts sharply, back off. Second, consider that your pain site might not be your problem site. Look at what’s above and below the area that’s bothering you. And third — if you’ve been stretching consistently for a few weeks and things aren’t improving, that’s a sign your body needs a more specific approach.

That’s where we come in. Doctor Reed and I at Living Wellness Chiropractic are here to help you figure out what your body actually needs. Not just generic advice, but a real look at your movement, your posture, and what’s driving your discomfort. We’re located in Columbia, Maryland, and we would love to see you.

If this episode helped you, share it with someone you know who’s been struggling with pain. And reach out to us — we’re always happy to answer questions. Thanks for listening, and we’ll see you next time right here at Living Wellness Chiropractic.