Feeling An Ache In Your Back Or Neck? 5 Common Mistakes That Worsens Pain
When the back, knee, shoulder or neck starts hurting, stretching is often the first response. A few minutes of pulling, bending or holding a position may seem like an easy way to “loosen" the affected area. But pain does not always mean a muscle is tight. In some cases, repeatedly stretching an already irritated tissue can make symptoms worse.
The problem is especially true in India, where a huge number of people suffer from musculoskeletal disorders, from office workers and elderly persons to fitness enthusiasts and amateur runners. Globally, musculoskeletal disorders afflict 1.71 billion people, while low back pain is still the main reason for disability, as revealed by the World Health Organisation (WHO).
We speak to Dr Parmila Sharma, Head of Physiotherapy, Paras Health Gurugram, who shares 5 common mistakes that you might be making when you feel an ache coming on in your body. She also shares what steps you can take instead instead of trying to just stretch away the pain.
Try Gentle Stretching: Light stretching can help improve flexibility and relieve muscle tightness. Focus on slow, controlled stretches rather than forcing muscles beyond their comfortable range of motion.
Mistake 1: Stretching through pain
A gentle stretch should not be confused with sharp, shooting or progressively worsening pain. Someone with Achilles tendon pain, for example, may repeatedly stretch the calf believing that tightness is responsible. But an irritated tendon may need load management and strengthening rather than more aggressive stretching.
The same applies to back and neck pain. Pain traveling to the arms or legs and accompanied by numbness or weakness should not be addressed merely through stretching. WHO advises proper assessment of low back pain, followed by individualized therapy rather than relying on a single intervention.
Mistake 2: Assuming every painful joint needs more flexibility
Pain can originate from muscles, tendons, joints or nerves. Yet many people use the same solution for all of them. Consider a person who develops knee pain after starting squats. Spending more time stretching the thighs may do little if the actual problem is a sudden increase in training load, poor technique or inadequate strength.
Exercise also plays a major role in treating persistent musculoskeletal diseases. According to WHO recommendations related to chronic low back pain, exercise and physical medicine should be considered within the broader framework of managing the problem.
Mistake 3: Doing too much, too soon
Another common error is going back to exercising at the same intensity after an extended break. If an individual takes several weeks off, they may start running every day, doing weight training and performing intensive exercises from the internet. Muscles may adapt relatively easily, but tendons and joints may not.
A better approach is progressive loading. A person returning to running can begin with brisk walking and short running intervals, then gradually increase distance and intensity. Recovery days also matter.
Mistake 4: Ignoring technique because an exercise looks easy
Using only bodyweight exercises does not mean the movements are completely safe. Performing squats without mindful control, using a rounded back during a lift or doing push-ups without correctly positioning the shoulders may cause undue stress on body tissues.
When pain occurs during an exercise or movement, complete rest may not always be the solution. Exercises can still be done by decreasing intensity, changing the movement or modifying the technique.
Mistake 5: Treating rest as the only solution
Pain can cause a person to stop physical activity altogether, sometimes for weeks. An acute injury may require a change in activity, but prolonged inactivity can reduce muscle strength and confidence in movement. For many musculoskeletal problems, appropriate, graded activity forms an important part of recovery.
The focus should therefore shift from either “push through it" or “do nothing" to finding the right level of movement for the condition.
While stretching is a part of exercise, it is not always a remedy for pain. There is a process behind all pain, including when it starts, what causes it, whether it improves with rest and whether it is associated with swelling, weakness or numbness.
For people exercising at home, in gyms or after long periods of inactivity, the goal should not be to stretch, rest or push through pain by default. The right response depends on what is causing the pain. Understanding that distinction can prevent a minor exercise problem from becoming a persistent one and make physical activity safer and more sustainable.