What are the opening hours?

Monday 8am - 7:30pm Tuesday 8am - 7:30pm Wednesday 8am - 2:30pm Thursday 8am - 7:30pm Friday 8am - 2:30pm

http://www.tennesseebackpaincenter.com/

Tennessee Back Pain Center, 3242 Memorial Boulevard Ste C, Murfreesboro, TN (2026)

03/10/2026

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:
1. Sit on a stable chair with knees bent at ~90°.
2. Place your hands directly above the kneecap.
3. Using your hands to guide, slowly straighten one knee until fully extended.
4. Hold the extended position for 2–3 seconds.
5. Slowly return to starting position.
6. Repeat 10–15 times, 2–3 times daily.

If you struggle with knee pain, come see us today at Tennessee Back Pain Center! We love helping patients decrease their knee pain and get them back to doing the things they love! Schedule an appointment on our website!

03/05/2026

Sciatica is one of the most common causes of lower back and leg pain we see at Tennessee Back Pain Center. If you’re experiencing sharp, shooting pain from your lower back down into your hip, buttock, leg, numbness, burning, tingling sensations in your leg, and/or muscle weakness you may be dealing with irritation of the sciatic nerve.

Understanding the root cause of sciatica is the first step toward lasting relief. Let’s break down what sciatica is — and the most common reasons it develops.

The sciatic nerve is the largest nerve in the body. It begins in the lower spine, travels through the hips and buttocks, and extends down each leg. Sciatica occurs when this nerve becomes irritated, inflamed, or compressed.

Most Common causes of Sciatica:
1. Herniated or Bulging Discs - Between each vertebra in your spine are cushioning discs. When a disc bulges or ruptures, it can press against nearby nerve roots.
2. Spinal Stenosis - When the spinal canal narrows, placing pressure on nerves. This is more common over the age of 50 and with severe arthritis.
3. Piriformis Syndrome - A small, deep muscle in the buttock. If it becomes tight or inflamed, it can compress the sciatic nerve.
4. Pregnancy - Weight gain and postural changes place additional stress on the lower back and pelvis. Hormonal changes also loosen ligaments, sometimes contributing to nerve irritation.
5. Spondylolisthesis - When one vertebrae shifts forwards or backwards, often due to degeneration, trauma, or congenital defects, that leads to compression or pinching of the nerves

At Tennessee Back Pain Center, we focus on identifying the underlying cause of your sciatica, not just masking symptoms. Give us a call today at 615-900-5187 to get sciatica relief today.

03/03/2026

At Tennessee Back Pain Center, we hear it every day:
“I just need to get motivated.”
“Once I feel better, I’ll start moving.”

Here’s the truth: motivation doesn’t come first — movement does.

When you’re experiencing discomfort, your instinct may be to rest completely. And yes, short-term rest can help. But prolonged inactivity often makes pain worse.

Movement helps:
▪ Increase circulation to injured tissues
▪ Reduce stiffness
▪ Strengthen stabilizing muscles
▪ Improve joint mobility
▪ Boost mood and energy
▪ Calm the nervous system

The body is designed to move. When it doesn’t, joints stiffen, muscles weaken, and pain can linger longer than it needs to.

You don’t need to join a gym, do a 60 minute workout or push through pain. Start with a 5 minute walk, 10 minute yoga routine, light stretching before bed, standing up more and sitting less.

Once you move, your brain registers progress. That progress builds confidence. Confidence builds motivation to keep moving.

And if you are experiencing pain, discomfort, stiffness, and more, give us a call today at (615)-900-5187! We would love to help you move better, feel better, and live better.

02/26/2026

🥗Tennessee Back Pain Center offers Food Sensitivity Testing

Chronic pain and inflammation don’t always stem from a structural issue alone. In some cases, the root cause may be tied to what’s happening inside your body — especially how your immune system responds to food and environmental triggers.

At Tennessee Back Pain Center, food sensitivity testing is part of a broader genetic and nutritional testing program designed to give insight into how your body reacts to food and other lifestyle factors.

Food sensitivities are different from food allergies. While allergies trigger immediate reactions from the immune system, sensitivities often cause delayed and chronic responses that can manifest hours (or even days) after eating a triggering food. Symptoms may include:
▪ Digestive discomfort (bloating, gas, diarrhea or constipation)
▪ Headaches and migraines
▪ Joint pain and inflammation
▪ Fatigue or brain fog
▪ Mood swings or irritability
▪ Skin issues like eczema
▪ Weight changes

These reactions are often tied to elevated IgG antibodies — a type of immune response that doesn’t show up on typical allergy tests.

Two Key Testing Options
✔ Max 96 IgG Food Sensitivities
This option analyzes your immune response to 96 common foods. It’s ideal if you suspect food triggers are linked to symptoms like bloating, headaches, or irritability.
✔ Max 240 IgG Food Sensitivities
A more comprehensive panel that checks your IgG antibody reactions against over 200 foods — perfect for those with unexplained or complex symptoms.

Both tests require a dried blood sample that is simple and easy to do!

Whether you’re dealing with digestive issues, unexplained fatigue, or chronic pain, food sensitivity testing at Tennessee Back Pain Center can be a useful tool in uncovering hidden triggers. To learn more or schedule a consultation, visit our website and click “Genetic Testing”

02/24/2026

Neck stiffness, tension headaches, and limited range of motion are incredibly common — especially for those who spend long hours at a desk or looking down at a phone. One powerful yet simple exercise we often recommend at Tennessee Back Pain Center is Cervical CARs.

CARs stands for Controlled Articular Rotations. This movement helps improve joint mobility, reduce stiffness, increase range of motion, and build better control of the muscles that support your neck.

How to Perform Cervical CARs (Step-by-Step)
1. Sit up tall
2. Slowly tuck your chin towards your chest
3. Slowly rotate your head towards one shoulder
4. Continue lifting your chin upward as you rotate.
5. Gently look upward
6. Continue rotating towards the opposite side
7. Slowly bring your chin back down to your chest
8. Reverse the direction and repeat

The goal with this movement is to go slow and controlled. If you move too fast, you won’t achieve the same benefits.

If you’re dealing with neck stiffness, headaches, or posture-related pain in Murfreesboro, our team at Tennessee Back Pain Center can help you determine whether Cervical CARs should be part of your care plan. Go to our website to schedule an appointment or consultation!

02/19/2026

Did you just have a baby or know someone who did? Read this !!

Giving birth is like running a marathon that you haven’t trained for. Your hormones are all over the place, the anatomy of your body changes rapidly, your muscles are overworked and over-stretched, yet new moms rarely get the recovery care they need.

Urinary leakages, constipation, low back pain (especially at the site of your epidural), painful in*******se, constipations, etc. following pregnancy is common, but NOT NORMAL.

Postpartum rehab is so important for the health of the mother, but is often neglected in today’s society. There is a shortage of physical therapists that specialize in postpartum or pelvic floor rehab. OBGYNs are clearing mothers to workout again without giving them the proper recovery.

We want to help mothers recover fully, restore their anatomy, stabilize their hormones, and eliminate the stress and worry about peeing themselves.

Want more information? Give us a call at (615)-900-5187!

02/17/2026

Dry Needling for Headaches and Migraines

Headaches and migraines can disrupt your work, your sleep, and your ability to enjoy everyday life. For many people, medication provides temporary relief—but doesn’t address the underlying cause. At Tennessee Back Pain Center, we focus on identifying and correcting the root of the problem. One highly effective tool we use is dry needling.

If your headaches are coming from muscle tension, trigger points, or neck dysfunction, dry needling may be the missing piece.

A large percentage of these headaches are driven by tight, irritated muscles in the neck, upper back, and shoulders. Trigger points—small, hyperirritable knots within muscle—can refer pain into the head, behind the eyes, or around the temples.

What Is Dry Needling?
Dry needling is a skilled technique that uses a thin, sterile filament needle to target trigger points within muscle tissue. Unlike acupuncture, which is based on traditional Chinese medicine principles, dry needling is rooted in modern anatomy and neuromuscular science.

By inserting the needle directly into a tight muscle band, we can:
▪ Reduce muscle tension
▪ Improve blood flow
▪ Decrease local inflammation
▪ Reset abnormal nerve signaling
▪ Improve range of motion

Dry needling sessions are typically quick and precise. You may feel a brief twitch response in the muscle, followed by a deep ache or release sensation.

Dry needling is rarely a standalone solution. At Tennessee Back Pain Center, we combine:
▪ Chiropractic adjustments
▪ Soft tissue therapy
▪ Corrective exercises
▪ Ergonomic guidance
▪ Stress management strategies

Our goal isn’t just to reduce pain temporarily—it’s to help you build a resilient, adaptable nervous system that doesn’t keep triggering headaches.

If you’re ready to explore whether dry needling is right for you, schedule an appointment at Tennessee Back Pain Center. Relief may be closer than you think.

02/12/2026

Happy ValenSPINE’s week! Show your spine some love and schedule an adjustment 💗

02/10/2026

Hip Flexor Marches: A Simple Exercise with Big Benefits

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 Perform Hip Flexor Marches (Standing)
1. Stand tall with good posture—chest up, ribs down, core gently engaged.
2. Slowly lift one knee toward hip height, as if marching.
3. Hold for 2–3 seconds at the top without leaning backward.
4. Slowly lower the foot back down.
5. Alternate sides.

Start with 2–3 sets of 8–10 reps per side, focusing on smooth, controlled movement. If you are feeling this exercise mostly in your lower back, that’s a sign the exercise is not being done correctly. Stop for now and talk to an expert.

Hip flexor marches may look simple, but don’t let that fool you. When done correctly, they’re a powerful tool for improving hip strength, core stability, and overall movement quality. Small exercises, done consistently and with intention, can make a big difference in how your body feels and moves.

If you’re not sure whether hip flexor marches are right for you, or you’re dealing with pain while exercising, give us a call today at (615)-900-5187! We would love to help!

02/05/2026

We all know the importance of walking… but did you know it’s also important to walk backwards? 👀

Backwards walking (also called retro walking) has some powerful benefits for your knees, ankles, hips, and even your brain.

Research shows it can:
✔️ Help reduce pain and improve function in knee osteoarthritis
✔️ Improve hip extension, which can help decrease low back pain
✔️ Enhance ankle stability and balance

Why does it work?
According to 21 different research articles, walking requires coordination between our visual, vestibular (movement and balance), and proprioceptive (body awareness) systems. When you walk backwards, your brain has to work harder to coordinate these systems—essentially giving your nervous system a workout too 🧠

Start slow, stay safe, and try it on a flat surface or treadmill (holding the rails). Your joints—and your brain—will thank you!

02/03/2026

Exercise Is King, Nutrition Is Queen — and Together, You Build a Kingdom of Health

When people think about getting out of pain or feeling better, they often look for one solution: an adjustment, a supplement, a stretch, or a new diet. But real, lasting health doesn’t come from one piece alone—it comes from how those pieces work together.

👑 Exercise: The King of Movement and Strength
Exercise is king because movement is foundational to how your body functions. Your joints, muscles, nervous system, and even your brain depend on regular movement to stay healthy.

The right kind of exercise:
▪ Improves joint mobility and stability
▪ Builds strength to support the spine
▪ Enhances circulation and healing
▪ Reduces stress and inflammation

👑 Nutrition: The Queen of Healing and Recovery
If exercise is king, nutrition is queen because it fuels everything. You can’t out-train poor nutrition, and you can’t heal tissues without the right building blocks.

Good nutrition:
▪ Supports muscle and tissue repair
▪ Reduces systemic inflammation
▪ Balances hormones and energy levels
▪ Helps your nervous system function optimally

True health isn’t about quick fixes. It’s about creating a system where you move often and intentionally, and you fuel your body with purpose.

When exercise and nutrition work together—supported by chiropractic care—you don’t just manage symptoms. You build a kingdom of health that’s resilient, adaptable, and strong.

And that’s the goal: not just feeling better today, but moving better, healing better, and living better for years to come.

01/29/2026

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.

The knees-to-chest exercise is a spinal flexion-based movement.This position can temporarily open the spaces between spinal joints and reduce pressure on sensitive structures in the low back.

This exercise is not one-size-fits-all. Some people respond better to extension-based movements (such as press-ups or wall extensions). That’s why your symptom response matters more than the exercise itself.

How to Perform Knees-to-Chest Correctly
1. Lie on your back with both knees bent and feet flat on the floor
2. Gently wrap your hands around the back of your thighs
3. Slowly bring your knees toward your chest as far as you can
4. Lower your feet back to the floor and repeat

Rather than holding this position, focus on controlled repetitions.

Start with 5–10 repetitions, moving slowly and staying relaxed. Repeat every hour for maximum benefit, as long as symptoms improve or remain unchanged.

Stop the Exercise If You Notice:
▪️Increasing pain during or after
▪️ Symptoms traveling further down the leg
▪️ Sharp or catching pain in the spine

At Tennessee Back Pain Center, we use movement as information. Your body’s response tells us which direction leads to healing—and which doesn’t. This exercise is just the beginning. When combined with adjustments, muscle work, strength and stability exercises, and lifestyle changes, we can help ensure your back not only feels better, but stays pain-free.

Tennessee Back Pain Center

03/10/2026

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01/29/2026

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Monday	8am - 7:30pm
Tuesday	8am - 7:30pm
Wednesday	8am - 2:30pm
Thursday	8am - 7:30pm
Friday	8am - 2:30pm