The Tennessee Back Pain Center Blog 

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!

When you’re living with arthritis, pain and stiffness can make it tempting to rest as much as possible. But here’s the surprising truth — too much rest can actually make arthritis pain worse.  The key to managing arthritis and improving your quality of life isn’t inactivity, it’s movement . Why Rest Can Make Arthritis Worse When joints ache, it’s natural to want to avoid using them. However, long periods of rest lead to: Muscle weakness, which makes joints less stable Joint s

At Tennessee Back Pain Center , our mission is simple — to help you move better, feel better, and live better.  These three pillars are at the heart of everything we do, from chiropractic adjustments and dry needling to corrective exercises and muscle work. Move Better. Healthy movement is the foundation of a healthy life. When your spine and joints move the way they’re designed to, your body functions more efficiently — reducing stress on muscles, improving posture, and rest

Insurance is too expensive to not take advantage of it! The end of the year is the time when most people have met or are close to meeting their deductibles. This means that actual insurance benefits kick in (the moment you’ve been waiting for). AKA you are paying less out of pocket and insurance companies will pick up the majority of the bill. If you have already met your deductible, it’s time to schedule all those appointments you’ve been holding off on. Get your annual bloo

If you’ve ever stepped out of bed and felt a sharp pain in your heel or arch, you may be experiencing plantar fasciitis —one of the most...

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 truth is, the best nutrition plan is the one that fits your body's unique needs.. What works well for one person, might not be the...

If you’ve been struggling with neck pain, stiffness, or limited mobility , a chiropractic neck adjustment  may be the solution you’re...

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

Believing in yourself is half the battle for success. If you don’t believe you can walk 1 mile without back pain, you can’t. If you don’t...