Pain after sex

While I’m having sex it’s like 50% pleasure 50% pain and after sex I can be sore for up to a week and minimum 2 days, no matter how much foreplay or lube I use. Is this normal???

My old friends with benefits used to tell me that i was too tight and killed his boners because of how tight it is so could this be the reason? If so how can I loosen up? I’m tired of being punished by my own body for having sex :(