3 Mistakes That Keep You in Pain (and What to Do Instead)
If you're doing everything and still not feeling better, this one’s for you.
You stretch. You ice. You foam roll. You try random YouTube exercises or go to that one chiropractor who cracks your neck in under five minutes.
And yet, you’re still in pain.
If that sounds familiar, you're not alone. I see this every week in my clinic. People who are trying to get better but just aren’t seeing results, usually because they’ve been given the wrong strategy.
Let’s break down the 3 biggest mistakes that keep people stuck in the pain cycle… and more importantly, what you can do differently starting today.
Mistake #1: Relying Only on Passive Treatments
Things like massage, adjustments, dry needling, cupping, or ice can feel great in the moment. They’re not bad. In fact, I use some of them in my own practice.
But if that’s all you’re doing, you're missing the point.
Why it’s a problem: Passive care doesn’t build resilience or prepare your body for real life and movement.
What to do instead: Use passive care as a tool to create a window of opportunity — then layer in active strategies that retrain movement and build strength.
Mistake #2: Avoiding Movement Entirely
It’s easy to get scared and stop moving altogether. You’ve probably been told something like:
“Just rest. Stop lifting. Don’t do anything that hurts.”
But pain doesn’t mean stop. It means change how you’re doing something.
Why it’s a problem: Avoiding all movement reinforces fear and leads to deconditioning, stiffness, and more pain in the long run.
What to do instead: Find safe, modified movements that keep you moving while calming the nervous system and building confidence. This could be tempo work, supported positions, or mobility-based exercises.
Mistake #3: Focusing Only on Short-Term Relief
Everyone wants the quick fix. I get it. But “feeling better” in the moment isn’t the same as getting better.
Why it’s a problem: Without a long-term plan, you end up right back where you started every few months.
What to do instead: Shift your mindset from symptom-chasing to root-cause solving. That means addressing movement patterns, strength deficits, working on stabilization, sleep, stress levels and nutrition. All of these should be tied to your goals.
Here's What the Right Plan Looks Like
A mix of hands-on care + movement
Exercises tailored to your body and goals
Progressive overloading- Not just banded work with no weight
Clear expectations and tracking progress
A trusted provider who actually listens
Ready to stop guessing and start progressing?
Let’s build a plan that actually works for you. One that gets you out of pain and keeps you out of it.
Book your free phone consult today. We’ll chat about what’s going on, what you’ve tried, and map out your next step forward.
