The Tennessee Back Pain Center Blog 

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