Tennessee Back Pain Center

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.

01/27/2026

Degenerative disc disease (DDD) is a condition that occurs when the discs in your spine break down over time. These discs act as shock absorbers between the vertebrae, or bones, in your spine.

DDD is a NORMAL condition. As you age, your discs lose fluidity and therefore decrease in height. Therefore, DDD can be compared to getting gray hairs. It is nothing to fret about, rather just a normal aging process.

While DDD is normal, there are some ways to delay and conserve disc height:
🚴 Stay active. Exercise can help to strengthen the muscles around your spine and improve your flexibility.
🚶‍♂️ Maintain a healthy weight. Excess weight puts extra stress on your spine.
💧 Drink Water. Water is the main component that makes up your discs. Drinking plenty of water throughout your entire life can help prolong your disc height
🥱 Get enough sleep. Sleep helps your body to heal and repair itself.
🌻 Manage stress. Stress can worsen the symptoms of DDD.

If you are experiencing low back pain, neck pain, or other symptoms, we would love to help you! Give us a call today at (615)-900-5187 or visit our website www.tennesseebackpaincenter.com to schedule an appointment.

01/25/2026

Due to inclement weather and hazardous road conditions, Tennessee Back Pain Center will be closed tomorrow, Monday, January 26 for the safety of our patients and staff.

If you have an appointment scheduled, a member of our team will contact you to reschedule tomorrow. You can also reschedule your appointment via our website www.tennesseebackpaincenter.com and click "Schedule an Appointment".

We will continue to monitor conditions and provide updates regarding Tuesday.

Thank you for your understanding and stay safe.

01/22/2026

We are closed today (Jan 22nd) but open tomorrow (Friday, January 23rd).

If you need an appointment before the snow storm hits, visit www.tennesseebackpaincenter.com and click "Schedule an appointment." We had a few slots open up in the past 24 hours.

We will keep you posted about next week as the snow storm hits. Stay tuned to our social media for updates!

Murfreesboro chiropractor specializing in back and neck pain & sciatica relief using adjustments, dry needling, cupping, exercises | Tennessee Back Pain Center

01/13/2026

At Tennessee Back Pain Center, every treatment starts with a conversation.

Before any exam, adjustment, or exercise, we sit down and listen.

Your story matters—
▪ How are you feeling?
▪ What have you tried?
▪ What are your goals?
▪ How did you feel after your last visit?
▪ What questions do you have?

Because real care isn’t just about treating symptoms; it’s about understanding the person behind them. Healing begins when you feel heard, when your lifestyle is understood, and when your questions are answered.

If you’re ready for care that begins with a conversation, we’d love to talk. Give us a call today at (615)-900-5187 or visit our website at www.tennesseebackpaincenter.com

01/08/2026

Is this you? Bad knees, bad back, stiff, tight, etc. etc.

I hate to tell you bad news, but it’s just going to get worse the older you get. Why not take care of your body now?

There are simple, self-care mobility routines that you can implement into your daily life to help calm down your muscles, allow joints to move the way they should, and stop complaining that “you’re old.”

Let us help you! Give us a call today at (615)-900-5187 or schedule an appointment online at http://tennesseebackpaincenter.com.

01/06/2026

Tennessee Back Pain Center will be closed from Thursday, January 15, 2026 through Thursday, January 22, 2026‼️

Normal business hours will resume on Friday, January 23rd📆

If you need to schedule, reschedule, or cancel an appointment, please do so online by going to www.tennesseebackpaincenter.com > “Schedule an appointment”. 💻

You can also leave us a voicemail or send us a text to (615)-900-5187 and we will get back to you on the 23rd! ☎️

If you need an appointment before the 15th, please plan accordingly. We still have appointments available, but spots are limited. Give us a call today!

Thank you for understanding and we apologize for any inconvenience!

01/01/2026

With a new year comes new health insurance! Whether or not you changed health plans, please bring your health insurance cards with you to your next appointment so we can look into your benefits for you.

Each year, insurance companies change the benefits they provide their members. Additionally, fee schedules for the different insurances change. This means that the price you’ve been paying for 2025 might be different than what you owe now. AND deductibles start over :( We know this can be frustrating, just remember we are only the messengers!

As a reminder, we accept:
▪ Ambetter
▪ Aetna
▪ Anthem
▪ BlueCross BlueShield
▪ Cigna
▪ Medicare
▪ UMR
▪ United Healthcare

Don’t have insurance? No problem! We offer an all-inclusive self-pay rate as well. Go to our website to schedule an appointment: http://tennesseebackpaincenter.com.

12/30/2025

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
1. Start on your hands and knees.
2. Bring your knees slightly wider than hip-width and big toes together.
3. Sit your hips back toward your heels.
4. Reach your arms forward and rest your forehead on the floor or a pillow.
5. Breathe slowly and deeply, holding for 30–90 seconds.

Modification: If you have knee or hip discomfort, place a pillow or bolster between your hips and heels for added support.

Healing doesn’t always require complicated movements. Child’s Pose is a simple yet effective exercise that supports spinal health, mobility, and nervous system regulation. When combined with chiropractic care, it can help your body move better, recover faster, and feel more at ease.

Give us a call today or visit our website to schedule an appointment with us! We would love to help you get out of pain and back to the things you love!

12/25/2025

Merry Christmas and Happy New Year from Dr. Logan and Dr. Teresa!

We hope you enjoy a joyful holiday season filled with time with family, rest, and laughter. As we celebrate, we pray you’re reminded of the true meaning of Christmas—the birth of Jesus.

“For to us a Child is born, to us a Son is given… and He shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”
Isaiah 9:6

12/23/2025

Pain, stiffness, headaches, numbness, fatigue—when symptoms show up, our first instinct is usually to make them stop as fast as possible. Take a pill. Push through. Ignore it. Silence the discomfort.

Your body is incredibly intelligent. Symptoms are the way your nervous system communicates that something isn’t working the way it should. Pain is not random, and it’s not a personal failure—it’s information.

Just like a check engine light on your car, symptoms don’t mean the system is “bad.” They mean something needs attention.

When we only focus on getting rid of symptoms, we may feel temporary relief, but the underlying issue often remains. And if the message keeps being ignored, the body usually turns the volume up.

Modern healthcare often focuses on silencing symptoms instead of understanding them. While medication can be helpful and necessary in certain situations, it shouldn’t always be the final answer.

If you cover up pain without addressing:
▪ Poor movement patterns
▪ Joint restrictions
▪ Muscle imbalances
▪ Nervous system stress
▪ Lack of strength or stability

…the root problem still exists. The messenger was silenced, but the message was never heard.

Over time, this can lead to recurring pain, chronic issues, or symptoms showing up somewhere else in the body.

At our office, the goal isn’t just to make pain disappear—it’s to understand why it showed up in the first place. That’s why we look at movement, posture, joint function, muscle coordination, and nervous system health.

Give us a call today at (615)-900-5187 or visit our website at www.tennesseebackpaincenter.com for more information

12/22/2025

Holiday hours for the next two weeks:

Dec. 22: Normal business hours
Dec. 23: Normal business hours
Dec. 24: CLOSED
Dec. 25: CLOSED
Dec. 26: CLOSED

Dec. 29: Normal business hours
Dec. 30: Normal business hours
Dec. 31: Normal business hours (close at 2:30 PM)
Jan. 1: CLOSED
Jan. 2: Normal business hours