Ever feel like your pain reminds you of that annoying friend who just won't leave you alone? Whether it's a nagging ache in your back, a burning sensation in your nerves, or a weird, all–over hurt that's hard to pin down, chronic pain has the potential to turn your daily endeavors into a slog. For the 20% of adults worldwide who deal with this type of ongoing pain, it's not just a bother–it's a life–changer, costing millions in lost workdays and stealing priceless moments of joy.

But what if something as simple as stretching could change things dramatically? A new study shows that regular stretching could be a powerful force to ease several different types of pain, and physical therapy is the perfect way to make it work for you.

Physical therapy isn't just about lifting weights or doing exercises. It's about tailoring a plan to your body's needs, using stretching exercises and other tools to calm pain and boost movement. Think of it as a personal roadmap to feeling better, guided by experts who know how to target pain at its source.

Not all pain is the same

Pain is your body's natural alarm system that tells you something is wrong, but not all alarms work the same, and this applies to pain as well. Here's a breakdown of the three most common types of pain:

• Nociceptive pain: the most common type of pain, this is caused by damage to body tissues; think of the sharp pain you feel when you stub your toe or the ache of a muscle sprain


• Nociplastic pain: this pain arises from changes in how the brain and spinal cord process pain signals; it's often described as a deep, diffuse, or widespread pain


• Neuropathic pain: this type of pain results from damage or disease affecting the nerves; it can manifest as shooting, burning, or tingling sensations

Most traditional treatments for pain tend to focus on silencing the alarm (painkillers) rather than resetting the system. Stretching, on the other hand, offers a dual approach: it eases muscle tension and quiets overactive pain pathways, meaning it has the potential to be effective both immediately and in the long term.

Study results illustrate the benefits of stretching

Previous research has shown that regular stretching can provide short–term pain relief, but the effects over a long period have not been evaluated as thoroughly. Therefore, researchers conducted a study to investigate the impact of regular stretching on pain sensitivity–which is how much pain a person feels–in the long term. Researchers recruited 26 healthy adults to test whether six weeks of daily hamstring stretching could reduce pain sensitivity. Here are the steps they took:

1. Measured baseline pain thresholds using pressure tests on the leg and shoulder


2. Prescribed a daily stretching program, which involved performing hamstring stretches daily for 30 seconds, twice per leg, every day for 6 weeks


3. Reassessed participants at the end of the 6–week stretching program and again 4 weeks later

Results showed that 6 weeks of regular stretching significantly reduced pain sensitivity, meaning participants experienced less pain:

• Regional pain sensitivity decreased by 36.7%, meaning participants tolerated more pressure in the area being stretched (their legs) before feeling pain


• Distant pain sensitivity dropped by 18.7%, showing that a completely separate area of the body (the shoulders) became less reactive to pain


• Flexibility improved by 3.6%, which shows how stretching provides dual benefits

Most remarkably, these gains persisted for a month after participants stopped stretching. This suggests that stretching doesn't just provide temporary relief–it teaches the nervous system to stay calm.

How this relates to physical therapy

This study underscores what many physical therapists already know: stretching is for more than just warming up. By reducing both local and widespread pain sensitivity, it can become a powerful tool for:

• Post–injury rehab: easing stiffness while preventing pain hypersensitivity


• Chronic pain management: resetting the nervous system in conditions like fibromyalgia


• Preventive care: maintaining mobility and pain resilience in aging adults

For example, a patient with neuropathic leg pain might benefit from hamstring stretches that not only improve flexibility but also reduce nerve irritation. Similarly, someone with nociplastic pain could experience fewer flare–ups as their body becomes less reactive.

Pain relief plan starts here

Don't let pain dictate your life. If you're seeking a natural and effective way to manage your pain and improve your wellbeing, contact our clinic today. Our experienced physical therapists can help you use stretching and other therapeutic techniques to find lasting relief.

Ready to rewrite your pain story? Contact us today to schedule a consultation. Or if you’re curious about the pain study, click here.