The Benefits of Regular Stretching for Pain Management
Despite what society may think about stretching, scientists haven’t found conclusive benefits of regular stretching for pain management.
And yet, more than 50 million adults in the United States experience chronic pain. If stretching were a possibility, it would be one of the cheapest ways to do it.
Exercise routines that include stretching like Yoga and Tai Chi can be good pain relievers when applied correctly because they involve exercise that increases blood flow. Some studies have found stretching increases blood flow on its own, but it’s not as effective as a pain killer in all instances.
Scientists do believe that exercise and stretching multiple times per week can make a person healthier and more adept at preventing pain. So certain forms of stretching can be helpful pain relievers in isolated cases, but not all forms of stretching are created equal.
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Misconceptions about Stretching for Pain Management
There are four things that you should understand when we start talking about stretching. First, always talk to your doctor before trying something new you found on the internet to avoid the risk of injury.
Here are the other three:
· Static stretches — often the most used form of stretching in the United States, static stretches involve a person sitting, laying, or standing with little-to-no movement while performing a stretch.
· Dynamic stretches — dynamic stretches involve a full range of movement often with repetition. Sometimes including rapid, bouncing movements. To be clear, bouncing stretches are not safe and not recommended.
· Pre-Contraction Stretches — Often prescribed by doctors, pre-contraction stretches require the person to contract their muscle while stretching for up to 10 seconds and then relaxing.
Static stretches are considered isolated stretches that lengthen the muscle and only work to improve the range of motion in the user. More studies are needed to determine whether the minor blood flow achieved during static stretches is good or bad for pain relief.
Dynamic stretches are used less often as they have been found to cause more harm than good. Doctors do not recommend bouncing or dynamic stretches.
Next, pre-contraction stretches can involve either static or dynamic stretches depending on their application. However, pre-contraction stretches must involve a short period of flexing before relaxing.
Stretching Exercises
Pre-contraction stretches are more likely to provide a form of pain relief due to their ability to oxygenate the body and increase blood flow. Increased blood flow is commonly understood with certain forms of pain relief.
But it’s important to remember to talk to your doctor or a physical therapist before trying any new forms of pain relief.
In some interesting cases, like in the case of chronic neck pain, stretching considerably decreased neck pain in women. Another study found stretching exercises helped ease neck pain.
Another study reviewed and compiled available studies to measure the effects of Yoga on lower back pain and found that movement mind-body interventions were effective for the treatment of lower back pain. However, like many studies in this area, more research was recommended.
What is clear is that the right type of stretching exercise can help you become a healthier individual overall, which depending on your ailment, can improve your body’s ability to process and eliminate pain.
What are the benefits of stretching?
We love stretching to loosen up a tight muscle, but it’s not good in every scenario. Depending on its application, stretching does have its benefits.
Improve Flexibility
Flexibility is an important way to reduce injuries. Especially in contact sports, improved flexibility in certain cases can prevent certain forms of pain and injuries.
Range of Motion
Stretching will lengthen the muscle and improve joint health, so if you’re looking to improve your range of motion stretching is the right way to do it.
Blood Flow
When including pre-contraction stretches into our routine, our bodies naturally allow oxygen into the area. Increased blood flow can be a way to reduce pain, but its effectiveness is not well documented.
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What’s the Right Way to Stretch for Pain Relief?
Stretching can be enjoyable if you stretch correctly. So, if you’re planning on attending a Yoga or Tai Chi session, there are a few things you should know.
Don’t Warm Up
When utilizing static stretches, please don’t use them to warm up before a game or run. Light exercise is the most effective way to warm up your body before vigorous exercise.
Don’t Bounce
Bouncing has been considered a ballistic form of dynamic stretching. This form of stretching, while widely taught decades ago, has been found to be ineffective and even painful.
Pain is Bad
Believe it or not, pain isn’t good when you’re stretching! It can be hard to understand the difference between pain and tight muscles, but either way, don’t push it.
Hold Your Stretch
If you’re trying to increase your flexibility, try to hold each stretch for 30 to 60 seconds. Moving fast through poses during a Tai Chi or Yoga session will primarily work to increase your endurance, not your flexibility.
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