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

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

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

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

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

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

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

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

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

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

If you spend long hours sitting at a desk, driving, or bending forward throughout the day, you might be experiencing some low back pain....

The deadlift is one of the most effective exercises you can do to build strength, protect your spine, and improve posture. But it’s also...

The clam shell is a simple, low-impact exercise that targets the gluteus medius muscle. This muscle is located on the side of your hip...

Unlocking Your Mid-Back: The Kneeling Thoracic Extension Exercise Do you spend hours hunched over a desk, a steering wheel, or your...

Do you struggle with rounded shoulders? Do you have pain in the front of your shoulder? Are you looking to improve your upper back...

If you're dealing with the sharp, radiating pain of sciatica, often stemming from a disc herniation in your lower back, you know how...

Are you one of the millions of people who experience low back pain? It's a common complaint, but thankfully, there are many ways to find...

Many of us unknowingly compensate for a lack of hip mobility by bending primarily from our lower backs. Over time, this can put undue...

Find Relief from Spinal Stenosis with the Gentle Power of Knees to Chest Living with spinal stenosis can feel like a constant battle...

If you stretch all the time, but you can’t get your calves to loosen up, perhaps you’re not stretching correctly. There are two main...