Stretching for Pain

Why Stretching Helps

Regular, gentle stretching can help manage chronic pain by maintaining flexibility, reducing muscle tension, improving circulation, and promoting relaxation. Tight muscles can contribute to pain and limit movement, creating a cycle that stretching can help break.¹

Benefits²

Maintains or improves flexibility
Reduces muscle tension
Increases blood flow to muscles
May reduce pain intensity
Improves range of motion
Can be calming and relaxing
Prepares body for other activities

Types of Stretching

Static Stretching

Hold stretch for 15-60 seconds
No bouncing
Gentle, sustained stretch
Most commonly recommended for chronic pain

Dynamic Stretching

Controlled movements through range
Good for warm-up
Arm circles, leg swings

Safe Stretching Principles³

Warm up first (5 minutes of light movement)
Move into stretches slowly
Stop at mild tension, not pain
Don't bounce or force
Breathe normally throughout
Hold for 15-30 seconds
Repeat 2-4 times each side

When to Stretch

After warming up muscles
After a hot shower or bath
When muscles feel tight
Throughout the day (brief stretches)
After prolonged sitting

Common Problem Areas

Neck and upper back
Shoulders
Lower back
Hips and hip flexors
Hamstrings
Calves

Stretching Cautions

Don't stretch into sharp pain
Avoid overstretching
Be careful with hypermobile joints
Modify for your condition
Get guidance if unsure

Building a Routine

Start with 5-10 minutes
Focus on problem areas
Consistency over intensity
Daily stretching is ideal
Progress gradually

Getting Guidance

Physical therapist can teach proper technique
Customize stretches for your condition
Online videos (verify source quality)
Group classes (yoga, gentle stretching)

References

Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-119.
Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016;41(1):1-11.
American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. 11th ed. Wolters Kluwer; 2021.