The Tennessee Back Pain Center Blog 

If you’re dealing with deep hip pain, tightness in your glutes, or even symptoms that travel down your leg, your piriformis muscle could be part of the problem.  What Is the Piriformis Muscle? The piriformis is a small muscle located deep in the buttock, behind the gluteus maximus. It plays an important role in stabilizing the hip and helping rotate the leg outward. However, when it becomes tight or inflamed, it can irritate the nearby sciatic nerve, leading to a condition co

We’ve been asked this question a lot lately - “Hey Doc, what supplements do you recommend taking?” That can be a complicated question because everyone’s body is different. The best way to go about this is to get bloodwork done and see what your levels are. However, our simple answer is there are some key supplements that most people lack or at least don’t get enough of in our standard diets. These include Multivitamin Fish Oil Vitamin C Vitamin D Magnesium Complex B Vitamin (

If you’ve been told you have a “disc herniation,” it can sound serious—and even a little scary. The good news is that most disc issues can be managed effectively with the right care. At Tennessee Back Pain Center, we help patients in Murfreesboro, TN understand their condition and find real, lasting relief from back and neck pain. What Is a Disc Herniation? Your spine is made up of bones called vertebrae, and between each bone is a cushion-like structure called a disc. Each d

At Tennessee Back Pain Center, we see firsthand how prolonged sitting impacts spinal health, mobility, and overall wellness. Why Sitting Is So Harmful Sitting itself isn’t the problem—it’s how much  we sit and how  we sit that creates issues. The average adult spends 6–10 hours per day sitting . Over time, this leads to: Increased pressure on the spine (especially the lower back) Tight hip flexors and hamstrings Weak core and glute muscles Poor posture and spinal misalignment

Pain doesn’t show up overnight—and real healing doesn’t happen overnight either. But with the right care, the right plan, and consistency, your body is capable of incredible change. 💪🐅 At Tennessee Back Pain Center, we see it every day. Patients walk in dealing with low back pain , neck pain, headaches , sciatica , muscle tightness , and limited mobility—and through personalized, hands-on chiropractic care, they start to take their lives back. This mashup is more than just

If you’re searching for low back pain relief in Murfreesboro, TN, try McKenzie Method flexion exercises—more commonly known as the knees-to-chest exercise. This gentle movement can help reduce pressure in the lower spine, relax tight muscles, and improve mobility—making it a great option for many patients dealing with daily back pain. Important Disclaimer Before trying knees-to-chest, we recommend starting with McKenzie press-ups (lumbar extensions) —see our other posts for g

At Tennessee Back Pain Center, our goal is simple: provide personalized, hands-on care that helps patients truly recover, not just temporarily feel better. One of the greatest compliments we can receive is when patients share their experiences and progress with others. Recently, a patient shared a review that perfectly highlights the approach we strive to provide every day:  “I love the help that I have received from TN back Pain center. Dr. Teresa talks with me about my dail

At Tennessee Back Pain Center, we believe great chiropractic care starts with something simple but powerful: listening. While advanced techniques, diagnostics, and treatment methods are important, truly understanding a patient’s story is often the key to getting the best results. Every patient’s pain, lifestyle, and health history are unique—and listening carefully helps us deliver care that is personalized and effective. Every Patient’s Pain Has a Story Many people come into

If you struggle with knee pain, arthritis, bone on bone, pain with stairs, or just inflammation and stiffness in the knee, try this exercise! Mckenzie (MDT) Knee extensions aims to: Reduce knee pain (especially anterior/front knee pain) Restore full knee extension Improve overall mobility and function Empower patients to manage symptoms independently How to perform this exercise:  Sit on a stable chair with knees bent at ~90°. Place your hands directly above the kneecap.  Usi

We are not your typical Chiropractor. We are not like the Chiropractors you watch on YouTube, and we are not just another Chiropractor in town! We are different, innovative, and research-driven. Here’s how we stand-out: X-rays - The old fashion technique behind Chiropractic was to x-ray patients before any form of treatment - to make sure there are no red flags and to identify areas that need “alignment”. However, the current guidelines do not recommend this. It is more costl

Sciatica is one of the most common causes of lower back and leg pain we see at Tennessee Back Pain Center. If you’re experiencing sharp, shooting pain from your lower back down into your hip, buttock, leg, numbness, burning, tingling sensations in your leg, and/or muscle weakness you may be dealing with irritation of the sciatic nerve. Understanding the root cause  of sciatica is the first step toward lasting relief. Let’s break down what sciatica is — and the most common rea

At Tennessee Back Pain Center, we hear it every day: “I just need to get motivated.” “Once I feel better, I’ll start moving.” “I’m waiting until I feel ready.” Here’s the truth: motivation doesn’t come first — movement does. When you’re experiencing discomfort, your instinct may be to rest completely. And yes, short-term rest can help. But prolonged inactivity often makes pain worse. Movement helps: Increase circulation to injured tissues Reduce stiffness Strengthen stabil

🥗Tennessee Back Pain Center offers Food Sensitivity Testing Chronic pain and inflammation don’t always stem from a structural issue alone. In some cases, the root cause may be tied to what’s happening inside  your body — especially how your immune system responds to food and environmental triggers. At Tennessee Back Pain Center, food sensitivity testing is part of a broader genetic and nutritional testing program designed to give insight into how your body reacts to food and

Neck stiffness, tension headaches, and limited range of motion are incredibly common — especially for those who spend long hours at a desk or looking down at a phone. One powerful yet simple exercise we often recommend at Tennessee Back Pain Center is Cervical CARs. CARs stands for Controlled Articular Rotations. This movement helps improve joint mobility, reduce stiffness, increase range of motion, and build better control of the muscles that support your neck. How to Perfor

Headaches and migraines can disrupt your work, your sleep, and your ability to enjoy everyday life. For many people, medication provides temporary relief—but doesn’t address the underlying cause. At Tennessee Back Pain Center, we focus on identifying and correcting the root of the problem. One highly effective tool we use is dry needling . If your headaches are coming from muscle tension, trigger points, or neck dysfunction, dry needling may be the missing piece. A large perc

Did you just have a baby or know someone who did? Read this !! Giving birth is like running a marathon that you haven’t trained for. Your hormones are all over the place, the anatomy of your body changes rapidly, your muscles are overworked and over-stretched, yet new moms rarely get the recovery care they need. Urinary leakages, constipation, low back pain (especially at the site of your epidural), painful intercourse, constipations, etc. following pregnancy is common, but N

Happy ValenSPINE’s week! Show your spine some love and schedule an adjustment 💗

Your hip flexors help lift your leg and stabilize your pelvis. When they’re weak or not firing correctly, your body often compensates elsewhere—commonly the low back, hips, or knees. This can contribute to: ▪ Low back pain ▪ Hip pain or tightness ▪ Poor posture ▪ Decreased balance and stability ▪ Difficulty with walking or stairs Strong, well-coordinated hip flexors help keep your pelvis and spine working together, reducing unnecessary strain on surrounding joints. How to Per

We all know the importance of walking… but did you know it’s also important to walk backwards ? 👀 Backwards walking (also called retro walking) has some powerful benefits for your knees, ankles, hips, and even your brain . Research shows it can: ✔️ Help reduce pain and improve function in knee osteoarthritis ✔️ Improve hip extension , which can help decrease low back pain ✔️ Enhance ankle stability and balance Why does it work? According to 21 different research articles, wa

When people think about getting out of pain or feeling better, they often look for one  solution: an adjustment, a supplement, a stretch, or a new diet. But real, lasting health doesn’t come from one piece alone—it comes from how those pieces work together. 👑 Exercise: The King of Movement and Strength Exercise is king because movement is foundational to how your body functions. Your joints, muscles, nervous system, and even your brain depend on regular movement to stay heal