Tennessee Back Pain Center

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.

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