The Tennessee Back Pain Center Blog 

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...

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

At Tennessee Back Pain Center, our goal is simple: get you feeling better as quickly and effectively as possible. One of the biggest ways we do that is by offering multiple treatments in a single visit—a model that saves you time, speeds up your recovery, and gives you more personalized care every step of the way. Pain is complex. It’s rarely caused by just one thing, so it rarely improves with just one type of treatment. That’s why instead of rushing you in and out for a qui

The 20-8-2 Rule for Better Spine Health  Sitting too long can take a toll on your back, joints, and energy levels. Try following the 20-8-2 rule during your workday: 🧎‍♂️‍➡️20 minutes sitting 🧍‍♂️ minutes standing 🏃‍♂️ minutes moving (walking, stretching, or simple exercises) This cycle keeps your spine supported, improves circulation, and helps prevent stiffness. Small changes in posture and movement add up to big improvements in how your body feels! If you are struggling

Low back pain is one of the most common complaints we see in the clinic, and for many people it’s more than just an occasional ache—it affects work, sleep, mood, and the ability to move with confidence. While adjustments, exercise, and soft tissue work all play important roles in recovery, one technique that consistently brings fast relief is dry needling . What Is Dry Needling? Dry needling is a treatment that uses a thin, sterile filament needle to target tight muscles, tri

Did you know that you can floss your nerves just like you can floss your teeth? Nerve flossing (also called nerve glides or neural mobilization) uses gentle, controlled movements that help the nerve to “slide” through its pathway without overstretching it. The median nerve travels from your neck down to your hand. When irritated, it can contribute to carpal tunnel symptoms, numbness or tingling in the wrist and hand, hand tightness, and even forearm or arm discomfort. To perf

Elbow pain is more common than many people realize. Whether you’re typing all day, playing sports like tennis or golf, weight lifting, or just having an active lifestyle, the elbow joint takes a surprising amount of repetitive stress. This can lead to conditions like ▪ Tennis Elbow ▪ Golfers Elbow ▪ Bursitis ▪ Arthritis ▪ Pinched Nerve ▪ Sprain / Strain Luckily, Chiropractors can help with elbow pain! Chiropractors can evaluate the surrounding muscles, joints, nerves, tendons

You’ve probably heard the saying, “Movement is medicine.” And it’s true - the human body is designed to move. Every time you stretch, walk, lift, twist, or breathe deeply, you’re supporting your circulation, your nervous system, your joints, and your mental well-being. Movement increases blood flow. Blood flow brings oxygen and nutrients. Oxygen and nutrients support healing. Healing leads to strength, mobility, and less pain But movement is only medicine when it’s taken regu

If you spend a lot of time looking down at your phone or computer, you’re not alone — and your neck probably feels it. Many people experience stiffness, tension, or even headaches that come from poor cervical (neck) mobility. One of the best ways to keep your neck healthy and moving well is with an exercise called Cervical CARs, short for Controlled Articular Rotations (CAR).  What Are Cervical CARs? Cervical CARs are gentle, controlled movements that take your neck through

Nothing makes our day more than hearing stories like this one! 🙌 “I came in with severe neck, back and arm pain and when I left it was more manageable. Dr. Porter always listens and makes me comfortable. She explains everything she is doing before she does it and makes me feel like a part of the healing process — and she’s honest, which I love. I recommend anyone who is in need of good chiropractic work to go to the Tennessee Back Pain Center.” At Tennessee Back Pain Center,

Most people come to a chiropractor because something hurts — maybe it’s nagging back pain, a stiff neck, or that sharp ache that shows up every time you get out of bed. While it’s easy to focus on simply getting rid of the pain , true healing starts when we uncover why  that pain exists in the first place. At Tennessee Back Pain Center, our goal isn’t just to make you feel better for a few days — it’s to help your body move, function, and heal better for the long term. That s

If you spend a lot of time sitting at a desk or looking down at your phone, chances are your posture — and your shoulders — are paying the price. Over time, poor posture can lead to tight chest muscles, weak upper back muscles, and even neck or shoulder pain. One of our favorite exercises to combat this at Tennessee Back Pain Center  is the IYTWL sequence  — a simple yet powerful way to strengthen the postural muscles (rhomboids, traps, rotator cuff, and posterior deltoids) t

Water is such an under-rated aspect to our health! Water is essential to so many aspects of our bodies and frankly, most of us don't drink enough of it.  Benefits of Water: 1. Weight Loss 2. Healthy Skin 3. Helps Fight Infection 4. Eliminate Toxins 5. Healthy Heart 6. Less Joint Pain 7. Energy booster 8. Prevents constipation 9. Reduces the risk of cancer 10. Makes you feel better!  Put away those sugary drinks and add some extra water to your life!