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Stretching and Chronic Pain
Maintaining good physical fitness is vital to overall health and wellness. There are five components of physical fitness, and they include cardiovascular fitness, muscular strength, muscular endurance, healthy body composition and flexibility. A healthy and fulfilling life is best achieved by keeping up with all five, but today we are going to focus on flexibility.
Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion (1). The best way to improve flexibility is through a regular routine of stretching. Not only is stretching a good way for anyone to keep their body moving and functioning at its best, but it can also help relieve chronic pain.
Here we discuss how stretching can help with chronic pain and provide some tips and hints for implementing your own stretching regimen at home.
The Benefits of Stretching
A stretching program can help bring alignment to the joints of your shoulders, hips, knees, and ankles. When the body is properly aligned, mobility is increased and inflammation of the joints is reduced.
- How this helps with chronic pain: Inflammation is one of the most common causes of chronic pain. By reducing inflammation of joints and ligaments, the severity of pain can be significantly reduced.
Stretching consistently can improve range of motion, help relieve stiffness and muscle aches, help prevent injuries, and help improve structural problems.
- How this helps with chronic pain: Improved range of motion generally means you do not have to stress your body as much to carry out regular tasks, reducing the risk of injury. And since injury and structural issues are major chronic pain risk factors, preventing these issues can help keep chronic pain at bay.
Besides increased flexibility, stretching helps improves circulation and blood flow, relieves stress, increases oxygen flow, and enhances coordination.
- How this helps with chronic pain: Stress can trigger the release of chemicals that promote inflammation, so reducing stress can go a long way toward staving off chronic pain flare ups. Improved blood and oxygen flow boosts you body’s healing abilities. This, along with better coordination, can decrease the risk of sustaining injuries that could result in chronic pain.
Good Stretching Form
When stretching or starting a stretching routine, it is always good to consult with an expert first. But here are some general tips to keep in mind while stretching:
- Wear comfortable clothing that won’t constrict movements
- Don’t force your body info difficult or painful positions – stretching should be pain free
- Move into a stretch slowly and avoid bouncing
- Hold stretches between 15 to 30 seconds to adequately lengthen and improve range of motion
- Stretch on a clean, flat surface that is large enough to allow for free movement
- Repeat a stretch between two and five times
Stretching Reminders
Another thing to remember is to get into a routine of stretching after you exercise. Stretching after a workout will assist in your body releasing lactic acid from muscle cells faster. It also increases blood flow and improves circulation which helps the muscles heal quicker as well. You are also less likely to get sore if you stretch.
The most important thing to remember when stretching or doing any form of exercise is to listen to your body. What works for one person may not be the right avenue for the next person. Stretching, like any exercise, also takes time to see a difference. Keep working toward your goals one day at a time and seek help when necessary.
As with any other physical activity, always put safety first. If you’re new to stretching, ease into it slowly. Starting hard and fast could actually make things worse.
No matter where you are, or what time it may be, you can just about always find a moment for some good stretching!
The contents of this article are intended for informational and educational purposes only and are not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a physician or other qualified healthcare provider before engaging in any action or decision-making based on the content of this article. Never disregard or delay seeking professional medical advice or treatment because of the content of this article or any other content on the Twin Cities Pain Clinic website. Reliance on any information conveyed on the Twin Cities Pain Clinic website without direct consultation with a healthcare professional is solely at your own risk.
Sources
- Bilodeau, Kelly. “Stretching: Less Pain, Other Gains.” Harvard Health Blog, 8 Mar. 2019, www.health.harvard.edu/blog/stretching-less-pain-other-gains-2019030816168.
- UC Davis Health. “Flexibility | Sports Medicine | UC Davis Health.” Health.ucdavis.edu, 2023, health.ucdavis.edu/sports-medicine/resources/flexibility.
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