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Stretching Mistakes That Could Be Making Pain Worse

  • September 25, 2026

Episode Notes:

In this episode, Dr. Brent Johnson of Castle Hills Chiropractic tackles a topic that surprises many patients: how stretching, when done incorrectly, can actually make your pain worse. While stretching is generally beneficial, there are common mistakes that can backfire and lead to more discomfort or injury.

Dr. Johnson draws on years of chiropractic experience to break down which stretching errors he sees most often and why they cause problems. Whether you are dealing with back pain, neck tension, or general stiffness, this episode will help you understand the difference between helpful and harmful stretching habits.

Tune in to learn how to stretch smarter so your efforts actually support your recovery and long-term wellness rather than set it back.

Hey there, and welcome back to the show. I’m Doctor Brent Johnson with Castle Hills Chiropractic, and 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, I know what you’re thinking. Stretching is supposed to be good for you, right? And for the most part, yes, absolutely. But here’s the thing – not all stretching is created equal. And in my years of working with patients here in San Antonio, I see the same mistakes come up again and again. So today, let’s clear this up once and for all.

The first big mistake I see all the time is bouncing through a stretch. It’s called ballistic stretching, and it looks like this – you reach down toward your toes, and instead of holding steady, you’re bouncing up and down trying to go a little deeper each time. Here’s what’s interesting about that. Your muscle has a built-in protective reflex. When it feels a sudden, jerky movement, it actually contracts to protect itself. So instead of loosening up, you’re creating tension. And if you already have pain or tightness, that bouncing motion can irritate the tissue even more. The fix is simple. Go slow, hold the stretch steady for twenty to thirty seconds, and let the muscle relax into it naturally.

The second mistake is stretching through sharp pain. And I want to be really clear about this one. There is a difference between the mild discomfort of a good stretch and actual pain. A stretch should feel like a gentle pulling sensation. If you feel something sharp, burning, or shooting, that’s your body telling you to stop. Pushing through that kind of pain is not toughening up – it’s risking real injury. In San Antonio, I see a lot of active people, runners, folks who work out at the gym, people doing yard work in the Texas heat, and this is one of the most common ways they make a minor issue into a bigger one. If it hurts sharply, back off.

The third mistake, and this one is sneaky, is stretching a muscle that’s actually weak rather than tight. This happens a lot with lower back and hip pain. People feel tightness in their back, so they stretch it constantly. But sometimes that feeling of tightness is actually the muscle working overtime to compensate for weakness somewhere else. Stretching it over and over without addressing the underlying weakness can actually make things worse over time. This is exactly why getting a proper evaluation matters so much.

So what can you do starting today? First, always warm up before you stretch. Even five minutes of light walking gets blood moving to your muscles and makes stretching way more effective. Second, focus on holding your stretches gently and steadily. No bouncing, no forcing. Third, pay attention to what your body is actually telling you. Discomfort is okay. Sharp pain is not.

And here’s my encouragement to you – if you’ve been stretching consistently and you’re still dealing with pain, or if you’re not sure which stretches are actually right for your situation, that’s exactly when you want to come see us. Here at Castle Hills Chiropractic, we look at the whole picture. We want to understand what’s causing your pain, not just help you manage it day to day. Serving patients all across the San Antonio area, including right here in Castle Hills, we are here to help you move better and feel better.

Thank you so much for tuning in today. I really do appreciate you spending a few minutes with me. If you have questions, or if you’re ready to come in and get things checked out, give us a call or visit our website. We would love to be a part of your health journey. I’m Doctor Brent Johnson, and we’ll talk again soon.