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

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

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

Chronic back pain is a pervasive problem, affecting millions of people and costing the healthcare system billions each year. When the...

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...

When we think about spine health, we often focus on what we should  be doing: good posture, lifting with our legs, and maybe stretching....

Have you or someone you know been diagnosed with a disc herniation or a disc bulge? This can be a scary diagnosis, especially according...

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

Movement is the true medicine of life. Movement can improve arthritis by 40% Movement can slow down the progression and symptoms of...

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

Back pain is a pervasive issue, affecting an estimated 80% of adults at some point in their lives. Given its widespread nature, it's no...

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...

Tired of low back pain dictating your life? If you're dealing with sciatica, disc pain, or constant aches, we have a powerful tool that...

Low back pain. For many, it's a familiar, unwelcome guest. Whether it's a dull ache, a sharp stab, or a persistent stiffness, it can...

Have you watched a newborn move? They do everything perfectly, squat perfect to pick up a toy, sit perfect, lift their head perfect,...

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

Whether you are currently pregnant, recently given birth, or your kids are grown, there is no excuse for pregnancy-related low back pain!...

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

Low back pain is a common problem that affects millions of people worldwide. While there are many different causes of back pain, one of...