Stretches for Pain: A Simple Way to Reduce Pain Sensitivity
We all experience pain, whether from exercise, prolonged sitting, or daily activities. But what if a simple stretching routine could train your body to feel less pain—not just in the stretched muscles but throughout your entire body? Recent research suggests that stretching may significantly reduce pain sensitivity and improve flexibility. In this blog, we’ll dive into a groundbreaking 2024 study, explore the best stretches for pain relief, and discuss how stretching could be a game-changer for managing discomfort.
The Science Behind Stretching for Pain Relief
A 2024 study by Støve et al. investigated the effects of six weeks of daily stretching on pain sensitivity. The goal was to determine whether stretching could reduce pain not only in the stretched area but also in other parts of the body. The results were surprising!
Key Findings:
- Pain sensitivity near the stretched area decreased by 36.7%.
- Pain sensitivity in a distant, unrelated area decreased by 18.7%.
- Flexibility improved by 3.6%.
- The benefits lasted for at least four weeks after stopping the stretching routine.
These findings suggest that stretching has a systemic hypoalgesic effect, meaning it helps train the nervous system to tolerate pain better, not just locally but throughout the body.
Best Stretches for Pain Relief
The stretches used in the study focused primarily on the sciatic nerve rather than just the hamstrings. Here are the two simple stretches that participants performed daily:
1. Seated Forward Reach
- Sit with one leg extended straight and the other bent.
- Reach forward toward your toes on the extended leg.
- Hold for 30 seconds on each leg.
- Rest for 30 seconds, then repeat.
2. Standing Hamstring Stretch
- Place one heel on a surface at knee-to-hip height.
- Keep your back straight and lean forward until you feel a stretch.
- Hold for 30 seconds on each leg.
- Rest for 30 seconds, then repeat.
These stretches target the sciatic nerve, which may play a role in overall pain sensitivity. Doing these daily takes less than five minutes but could yield impressive results.
Why Stretches Works for Pain
Stretching doesn’t just improve muscle flexibility—it also impacts the nervous system. Researchers believe that:
- Stretching may reduce nervous system tension, which could lower pain sensitivity across the body.
- It may shift the body from a stress state (sympathetic nervous system) to a relaxed state (parasympathetic nervous system), improving pain perception.
- Chronic pain sufferers could potentially benefit from this approach as it retrains how the brain processes pain signals.
Should You Add Stretching to Your Daily Routine?
Based on this study, the answer is a resounding yes! A few minutes of stretching each day can improve flexibility and reduce pain sensitivity over time. And the best part? The benefits appear to last even after you stop stretching.
If you suffer from chronic pain, tight muscles, or discomfort from daily activities, try adding these stretches for pain relief and see how your body responds.
Give it a try and share your results!
Have you tried these stretches for pain? Did they help? Let us know in the comments below!
For more in-depth insights, check out our video on why this isn’t just a hamstring stretch—a powerful nerve stretch that could change how we think about pain relief.
Keep moving, keep stretching, and feel better every day!
For personalised support or advanced rehab guidance, book into our Nottingham clinic. You can contact us on 0115 901 7867 or info@amrphysionottingham.co.uk…
