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In this episode of the Northstar Integrated Health & Physical Medicine Center podcast, Dr. Paul Rieselman tackles a widely held assumption: that stretching is always beneficial when you’re in pain. As it turns out, certain stretching habits can do more harm than good, and many people are unknowingly making their condition worse.
Dr. Rieselman breaks down the most common stretching mistakes he sees in his Lisle, Illinois practice and explains the science behind why they backfire. Whether you’re dealing with chronic discomfort or recovering from an injury, this episode offers practical guidance on how to stretch smarter, not harder.
If you’ve been stretching consistently but still not finding relief, this episode is a must-listen that could change your entire approach to pain management.
Hey there, and welcome back. I’m Doctor Paul, and you’re listening to the Northstar Integrated Health and Physical Medicine Center podcast, coming to you from Lisle, Illinois. Today we’re talking about something that might surprise you. We’re talking about stretching. Specifically, the stretching mistakes that could actually be making your pain worse instead of better.
Now, most people assume that if they’re in pain, stretching is always a good idea. And I get it. It feels intuitive. Something is tight, so you stretch it out. But here’s the thing… not all stretching is created equal, and doing the wrong kind at the wrong time can set you back more than you realize.
So let’s break this down.
The first big mistake I see all the time is bouncing when you stretch. This is called ballistic stretching. People do it without even thinking about it. They reach down to touch their toes and they start bouncing up and down trying to get a little further. Here’s what’s actually happening when you do that. Your muscle senses that rapid movement and it triggers what’s called a stretch reflex. Your muscle actually tightens up to protect itself. So instead of lengthening the muscle, you’re working against it. And if you’re already dealing with a tight or irritated muscle, that bouncing can cause tiny little tears in the tissue. Over time, that leads to more tightness, more pain, not less. The fix is simple. Hold your stretch slow and steady. Around thirty seconds is a good target. Let the muscle ease into it.
The second mistake is stretching a muscle that doesn’t actually need to be stretched. This one catches people off guard. Let me give you a common example. A lot of people with lower back pain immediately start stretching their lower back. They do the knee to chest stretch, they round forward, they hang. And sometimes it feels good in the moment. But if the real problem is that your hip flexors are tight and pulling your pelvis forward, then stretching your lower back is just chasing the symptom. You’re not addressing the source. This is why getting a proper evaluation matters so much. Because stretching the wrong area can actually add stress to joints and discs that are already under pressure.
The third mistake is stretching when your body is cold. A cold muscle is less pliable, less forgiving. Trying to aggressively stretch first thing in the morning or right when you sit down at your desk… that’s when things can go wrong. A light warm-up first, even just a short walk around the block or some gentle movement, makes a big difference. You want blood flowing to those tissues before you start asking them to lengthen.
So what can you do starting today? First, take your time with every stretch. Slow, controlled, and held. Second, pay attention to where your pain is actually coming from, because tight muscles in one area often mean something nearby is compensating. And third, move a little before you stretch. Warm up the engine before you floor it.
Now, here’s where I want to be straight with you. If you’ve been stretching faithfully and you’re still hurting, or if your pain keeps coming back no matter what you try, that’s a sign that something else might be going on. That’s exactly when it’s time to come in and get evaluated. At Northstar, we look at the whole picture. Not just where it hurts, but why it hurts. We want to find the actual cause, not just put a band-aid on the symptoms.
Whether it’s a problem with your spine, your hips, your posture, how you’re moving day to day, we’ll put together a plan that actually makes sense for your body and your life.
Thanks so much for tuning in today. I hope this gave you something useful to think about. If you have questions, or you’re ready to come in and get evaluated, give us a call or visit us at Northstar Integrated Health and Physical Medicine Center right here in Lisle, Illinois. We’d love to help you feel better and move better for the long haul. Take care of yourselves, and I’ll talk to you next time.
