The Tennessee Back Pain Center Blog 

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...

Hip and low back pain are incredibly common complaints, and often, the culprit isn't just in the back or hip itself. Sometimes, the...

As a chiropractor, we often recommend exercises that can help strengthen the hips and core to alleviate your low back. One such exercise...

Do you wake up stiff? Do you sit at a desk all day? Do you intentionally take the time to move and switch positions when you’re watching...

Do you get pain in the front of your hip? Do you sit at a desk all day? How about low back pain? Try this exercise! This exercise is...

Truth is - there is a simple fix to your sciatica, disc herniation, and disc bulge. Try this exercise! Sciatica, or pain down your leg,...