The Tennessee Back Pain Center Blog 

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

Low back pain can feel overwhelming, but sometimes the most effective tools are also the simplest. One such tool is the knees-to-chest exercise , often referred to as a McKenzie flexion movement . When used for the right person at the right time , this gentle motion can bring meaningful relief and help restore comfortable movement. What Is the Knees-to-Chest Exercise? The knees-to-chest exercise is a spinal flexion-based movement . This position can temporarily open the space

At Tennessee Back Pain Center, every treatment starts with a conversation. Before any exam, adjustment, or exercise, we sit down and listen. Your story matters— ▪ How are you feeling? ▪ What have you tried? ▪ What are your goals? ▪ How did you feel after your last visit? ▪ What questions do you have? Because real care isn’t just about treating symptoms; it’s about understanding the person behind them. Healing begins when you feel heard, when your lifestyle is understood, and

Tennessee Back Pain Center will be closed from Thursday, January 15, 2026 through Thursday, January 22, 2026‼️ Normal business hours will resume on Friday, January 23rd📆 If you need to schedule, reschedule, or cancel an appointment, please do so online by going to www.tennesseebackpaincenter.com > “Schedule an appointment”. 💻 You can also leave us a voicemail or send us a text to (615)-900-5187 and we will get back to you on the 23rd! ☎️ If you need an appointment before t

Is this you? Bad knees, bad back, stiff, tight, etc. etc. I hate to tell you bad news, but it’s just going to get worse the older you get. Why not take care of your body now? There are simple, self-care mobility routines that you can implement into your daily life to help calm down your muscles, allow joints to move the way they should, and stop complaining that “you’re old.” Let us help you! Give us a call today at (615)-900-5187 or schedule an appointment online at...

Degenerative disc disease (DDD) is a condition that occurs when the discs in your spine break down over time. These discs act as shock absorbers between the vertebrae, or bones, in your spine. DDD is a NORMAL condition. As you age, your discs lose fluidity and therefore decrease in height. Therefore, DDD can be compared to getting gray hairs. It is nothing to fret about, rather just a normal aging process. While DDD is normal, there are some ways to delay and conserve disc h

Child’s Pose is a foundational movement commonly used in yoga and rehabilitation. It involves kneeling on the floor, sitting back toward your heels, and reaching your arms forward while allowing your chest to relax toward the ground. While it looks simple, the benefits are far-reaching: Decompresses the Spine Improves Thoracic (Mid-Back) Mobility Gently Stretches the Hips and Pelvis Calms the Nervous System How to Perform Child’s Pose Start on your hands and knees. Bring your

Merry Christmas and Happy New Year from Dr. Logan and Dr. Teresa! We hope you enjoy a joyful holiday season filled with time with family, rest, and laughter. As we celebrate, we pray you’re reminded of the true meaning of Christmas—the birth of Jesus. “For to us a Child is born, to us a Son is given… and He shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.” Isaiah 9:6

Pain, stiffness, headaches, numbness, fatigue—when symptoms show up, our first instinct is usually to make them stop as fast as possible. Take a pill. Push through. Ignore it. Silence the discomfort. Your body is incredibly intelligent. Symptoms are the way your nervous system communicates that something isn’t working the way it should. Pain is not random, and it’s not a personal failure—it’s information. Just like a check engine light on your car, symptoms don’t mean the sys

With a new year comes new health insurance! Whether or not you changed health plans, please bring your health insurance cards with you to your next appointment so we can look into your benefits for you.  Each year, insurance companies change the benefits they provide their members. Additionally, fee schedules for the different insurances change. This means that the price you’ve been paying for 2025 might be different than what you owe now. AND deductibles start over :( We kno

We are approaching winter, which means seasonal depression is at an all time high. Recent research shows that regular physical activity can be up to 1.5 times more effective at reducing symptoms of anxiety and depression compared to standard treatments like talk therapy or medication. That means exercise isn't just "good for you" - it's a therapeutic tool with real biochemical impact. Why movement works better than you think: 1. Exercise changes your brain chemistry - natura

Knee pain? Ankle pain? Foot pain? Calf pain? Hip pain?  This exercise is for you! That’s right—today we’re working on all things lower extremity. The Clock Drill  is one of Dr. Porter’s favorite exercises because it works many muscles at the same time. For this exercise: Find a hard surface and stand on one foot. Make sure your foot has a good arch, and maintain that arch for the duration of the exercise. Put a slight bend in your knee and sit your hips back, like a defensive