When Stretching Backfires: A Smarter Pain Approach

You know that friend who brags about stretching for 45 minutes every morning like they’re auditioning for Cirque du Soleil? Meanwhile, your hamstring tightens at the thought of bending over to tie your shoes. Surprise: that muscle might not actually want to be stretched—and forcing it might make things worse.

Let’s get into it.

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Why That Tight Muscle Might Not Need Stretching

Protective Tightness vs. True Flexibility Loss

Muscles aren’t just meat puppets you can yank around whenever you want. Sometimes, when a muscle "locks up" during a stretch, it’s not being stubborn—it’s protecting you. Like a bouncer at a nightclub, it’s saying, “Hey, we’ve got a disc or joint back here that doesn’t want any trouble.”

This protective tightness is called guarding, and it’s a real, documented physiological response to injury or instability. Stretching through it can worsen the underlying issue. Think of it like trying to calm a fire by fanning it harder. Yeah… no.

Understanding Compensatory Patterns in the Body

Often, the tight muscle isn’t the villain—it’s the overworked sidekick covering for something else. Maybe your hip flexors are tight because your glutes called in sick six months ago. Treating the muscle without finding the root cause is like blaming the bartender for your bad Tinder date.

The Hidden Cause: Joint, Disc, or Nerve Issues

If the nervous system detects instability or threat—say, a herniated disc or joint degeneration—it signals muscles to tighten. Your body is trying to protect you, and your foam roller isn’t part of that plan. Instead of playing tug-of-war with your own tissues, it might be smarter to pause and investigate.

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When Neurology Trumps Mechanics

Not All Tightness is Muscular

Not everything that feels tight is tight in a structural sense. Sometimes, it’s a neurological response—like your brain yelling “NOPE” every time you try to bend a certain way. This is especially common in cases of central sensitization or chronic pain syndromes, where the nervous system is basically over-caffeinated and paranoid.

Stenosis, Nerve Entrapments, and Other Culprits

Spinal stenosis, herniated discs, or nerve entrapments can produce sensations of tightness or weakness, but the cause isn’t muscular—it's compression. In those cases, stretching can be the equivalent of rubbing salt into a pinched nerve. Delightful, right?

Why Mobilization Might Worsen Symptoms

Some patients don’t respond well to the usual tricks. They’ve tried the massages, the mobilizations, the YouTube yogis—and still feel like human pretzels. These “non-responders” aren’t dramatic; their nervous systems are just on a different ride. For them, pushing harder can escalate symptoms, not resolve them.

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Conservative Tools That Actually Help

Gentle Flexion and Controlled Movements

In cases like stenosis, flexion-based movements (bending forward slightly) can reduce pressure on the spinal cord and nerves. Small, controlled motions—think: micro yoga, not Instagram yoga—can calm the system without triggering alarms.

When and How to Use Corticosteroid Injections

For some, a targeted corticosteroid injection is the only thing standing between functioning and fetal position. These are best used when conservative care has hit its limit. No, it’s not cheating. It’s called relief—and if you’ve ever had a pain level of 9 while sneezing, you know it’s necessary.

Partnering With a Pain Management Team

Having a good pain management physician or conservative neurosurgeon in your corner makes all the difference. No one wants surgery as Plan A—but knowing someone’s there with a Plan B can keep your mental game strong.

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What Patients Really Need From Providers

The Importance of Touch in Clinical Assessment

Here's a wild idea: Touch your patients. Somehow, we’ve drifted into a world where some providers don’t lay a hand on the people they’re treating. That's not cutting-edge, it's just...cutting corners.

Why Chiropractors Must Reconnect With Hands-On Care

Assessment means assessing. Palpation, joint mobility tests, neuromuscular feedback—these aren’t luxuries. They're foundational. Patients notice when it’s missing, and yes, they talk about it (especially in Facebook groups).

Competent, Caring, and Conservative: The New Gold Standard

Patients want someone who listens, touches, explains, and doesn't default to a one-size-fits-all plan. That’s not radical; that’s just good care. And in a world filled with wellness influencers and Amazon neck stretchers, good care is becoming kind of rare.

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Takeaway: Rethinking "Stretch It Out"

Know the Signs You Shouldn’t Stretch

If stretching:

• increases your pain,

• triggers sharp, zinging sensations,

• makes the muscle spasm harder…

...then back off. It’s not weakness. It’s wisdom.

When to Refer or Seek Specialized Care

Chronic, unresponsive symptoms? Time to bring in the pain pros. Don’t be the provider who keeps doing the same thing expecting different results. That’s not grit—it’s just clinical stubbornness.

Listening to the Body Instead of Forcing It

If your body’s response to stretching is “hard pass,” honor that. You’re not “tight”—you’re smart. And smart bodies deserve care that meets them where they are—not where a textbook thinks they should be.

Final Thought: Stretching isn’t the enemy—but it’s not always the hero either. Like glitter, wine, or sending your ex a “u up?” text… it’s all about context.

Have a wonderful week,

Dr. Lucas Marchand