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In this episode, Dr. Wittwer of By Design Chiropractic in Ponderay, Idaho tackles one of the most common questions he hears in his practice: is your stretching routine actually helping you, or could it be making things worse?
While movement and flexibility are important for overall health, Dr. Wittwer explains that there is a right way and a wrong way to stretch, and many people are unknowingly reinforcing pain patterns with well-intentioned habits.
Whether you are dealing with chronic discomfort or just trying to stay loose and healthy, this episode will help you identify the stretching mistakes to avoid and guide you toward approaches that genuinely support healing and relief.
Hey there, and welcome back to the podcast. I’m Doctor Wittwer, and I practice here at By Design Chiropractic in Ponderay, Idaho. Today we’re talking about something I get asked about all the time. Stretching. Specifically, the stretching mistakes that might actually be making your pain worse instead of better.
Now, I know what you’re thinking. How could stretching be bad? We’ve been told our whole lives to stretch more, move more, loosen up. And yes, movement is wonderful. But there’s a right way and a not-so-right way to go about it. And if you’re dealing with neck pain, back pain, or tight muscles that just won’t let go… this episode is for you.
Let’s start with the biggest one I see. Stretching too hard, too fast. Here’s the thing about your muscles. They have a built-in protective reflex. When you pull a muscle too aggressively, or push into a stretch too quickly, your nervous system actually fires back and tightens that muscle up even more. It’s called the stretch reflex, and it’s your body trying to protect you from injury. So when someone says “push through the pain,” I want you to pump the brakes on that idea. Pain during a stretch is a signal, not a challenge.
The fix is simple. Go slow. Ease into the stretch, breathe, and hold it gently. You want to feel a mild tension, not a burning or sharp sensation. Give your nervous system time to relax before you try to go deeper.
Okay, the second mistake is one that surprises people. Stretching a muscle that’s actually weak, not tight. I see this a lot with lower back pain. Someone’s back feels tight, so they stretch it constantly. But sometimes, that tightness isn’t because the muscle is short. It’s because the muscle is overworking to protect something nearby that’s unstable or weak. When you keep stretching a muscle that’s already working overtime just to hold you together… you can actually make things worse. You’re loosening up something that was trying to stabilize you.
This is exactly why a professional evaluation matters. Sometimes what feels like a tight muscle is actually a compensation pattern. And what you really need isn’t more stretching. It’s more support and strengthening in the right areas.
The third mistake is timing. A lot of people stretch cold muscles first thing in the morning, or right before intense activity without any warm-up. Your muscles and connective tissue are like a rubber band that’s been sitting in the freezer. If you try to stretch it hard right away, it doesn’t move as well, and it’s more likely to get irritated.
A better approach is to do a light movement warm-up first. Even just a short walk, some gentle arm circles, or a few minutes of easy movement before you stretch. Get some blood flowing. Warm the tissues up a little. Then do your stretching.
So what can you start doing today? First, always breathe through your stretches. Holding your breath creates tension. Deep, slow breaths help your nervous system settle and allow the muscle to actually release. Second, hold stretches for at least twenty to thirty seconds. Quick bouncing stretches often trigger that reflex we talked about and don’t give the tissue enough time to respond. And third, pay attention to whether a stretch is helping or irritating. If you feel worse after a particular stretch, stop doing it and get it looked at.
Here’s when I’d love to see you in the office. If you’ve been stretching consistently and your pain is not improving, or if it keeps coming back, that’s a sign something deeper might be going on. Chiropractic care can help identify whether joint restriction, nerve irritation, or muscle imbalance is at the root of what you’re feeling. Then we can build a plan that actually matches what your body needs.
You don’t have to keep guessing. And you definitely don’t have to keep hurting.
Thanks so much for tuning in today. I really appreciate you spending a few minutes with me. If you’re in the Ponderay area and you’d like to come in for a visit, we’d love to meet you at By Design Chiropractic. Give us a call or check us out online. And remember, your body is designed to heal. Sometimes it just needs a little help figuring out how. Take care, everyone.
