Tennessee Back Pain Center

🌟 Movement is Medicine 🌟

Regular movement isn't just about a temporary mood boost. It has a profound impact on your overall health:

💪 Stronger body: Exercise builds muscle strength and improves bone density, reducing your risk of injury and keeping you mobile as you age
🧠 Sharper mind: Physical activity has been linked to improved cognitive function, memory, and focus
😴 Better sleep: Regular movement can help you fall asleep faster and sleep more soundly, leaving you feeling more energized throughout the day
😷 Disease prevention: Exercise can help lower your risk of chronic diseases like heart disease, diabetes, and some types of cancer

Get moving today! If you struggle with angry joints, schedule an appointment with us! Visit our website at www.Tennesseebackpaincenter.com.

Nothing makes us happier than seeing the joy on our patients' faces as they leave our office! Pain can be debilitating and depressing, but luckily our doctors are skilled professionals who can help!

This is Kacy’s story: “I’ve been going to Dr. Porter for more than a year and really truSt her and her knowledge to keep me healthy. They’ve been very accommodating with my schedule as well as treatment courses that I may or may not be comfortable with. I would recommend anyone to the TN Back Pain Center for any back, hip, and joint pain!”

If you are frustrated with healthcare, tired of the same chiropractic treatment, or have been dealing with pain for many many years, give our office a try! We offer a different approach and perspective and work with you to achieve your goals! You can schedule an appointment at www.tennesseebackpaincenter.com or give us a call at (615)-900-5187.

As experts on everything musculoskeletal, you can guarantee that you are going to be just spine putting your trust in Dr. Teresa and Dr. Logan!

Here at Tennessee Back Pain Center we care for our patients through using the most up to date and researched techniques and therapies.

If you or someone you know is dealing with musculoskeletal pain, whether it's back, neck, hip, knee, elbow, shoulder pain, etc. - we would love to help! Give us a call today at (615)-900-5187

Back Pain is the most common condition that we see! According to a study done in 2019, over 39% of adults have experienced back pain in the past 3 months. That is an alarming percentage! There is a good chance at some point in your life, you will experience back pain (if you aren’t already). The good news is - we can help!

Common Back Conditions treated by chiropractors
◾️ Sciatica
◾️ Disc Herniation
◾️ Disc Bulge
◾️ SI Joint Pain
◾️ Lower Back Pain
◾️ Upper Back Pain
◾️ Rib Pain
◾️ Spinal Stenosis
◾️ Degenerative Disc Disease (DDD)
◾️ Scoliosis
◾️ Arthritis
◾️ Osteoporosis
◾️ Osteoarthritis
◾️ Spondylolisthesis / Spondylosis
◾️ Strain / Sprain

While most of these conditions seem scary, most of them can be treated conservatively!

It's important to note that chiropractic care isn't limited to just the back. Chiropractors can also help with neck pain, headaches, hip, knee, ankle, elbow, hand, finger, or shoulder pain!

Give us a call today and let's make your back pain go away!

Do you have foot pain? Knee pain? Hip Pain? Are you a runner? Then this exercise is for you!

Clock drill is all about stability of your leg while in motion! In this exercise, the leg that is completely stationary is also the one doing all the work! Let’s learn it together.

1. Start by standing on one foot. Form a good arch in that foot and keep that arch the entire time. This means your ankle should not wobble throughout this exercise.
2. Put a slight bend in the leg you are standing on.
3. Then sit your butt back like a defensive stance
4. From here, you will use your opposite leg to tap around you the numbers of a clock. So starting at 12:00, you would tap your foot directly in front of you, about 2 feet from the opposite foot. For 3:00, you would tap to your right.
5. You should feel this exercise in your foot, quad, and hip muscles. Remember, this exercise is not about gaining muscle, rather gaining stability.

If you have pain in your muscles, tendons, ligaments, or joints, we would love to work with you to get you pain free! Give us a call today at (615)-900-5187 to schedule an appointment!

You might benefit from chiropractic care if

1. The same pain keeps coming back
2. Symptoms of numbness and tingling
3. Pain keeps you from something you love
4. Can’t sleep due to pain
5. Not knowing how to manage pain
6. You have frequent headaches and/or migraines.

It can be tricky to know when to go to the doctor. If you have been struggling with pain for more than a week, have recurrent pain, pain that is interfering with life, or any type of numbness, tingling, or burning sensation, it’s time to get it checked out!

If you still are unsure if you should see a chiropractor, schedule a consultation with us! This is completely free and gives you a chance to discuss what is going on with a doctor. We will be transparent with you whether we can help or someone else if a better fit. Give us a call today at (615)-900-5187. We’d love to help!

Our office will be closed from Saturday, June 1st to Saturday, June 8th.

We apologize for any inconvenience this may cause! Our doctors are committed to providing you with the best care possible and sometimes that means they need a vacation to rest and re-energize themselves!

If you are looking to come in around the end of May or beginning of June, we highly recommend scheduling in advance!

Your doctor should inform you at your next visit and plan ahead! But if something urgent comes up while we are away, please send us a text at (615)-900-5187 or email us at [email protected].

Arthritis isn't a single disease, but an umbrella term for conditions affecting joints. Osteoarthritis, the most common type, involves wear and tear of the cartilage that cushions your joints. X-rays might reveal signs of arthritis, like thinning cartilage or bone spurs, even in individuals with no pain or stiffness.

Osteoarthritis is VERY common as we age. But just because it is a common condition, doesn’t mean it has to dictate your life. In fact, the best thing you can do for arthritis is CONTINUE TO MOVE!

Here are some tips for keeping your knees healthy:
🏃 Stay Active: Low-impact exercises like swimming, biking, and walking strengthen muscles and improve flexibility.
💪 Strength Training: Building strong leg muscles helps support the knee joint.
🍎 Maintain a Healthy Weight: Excess weight puts extra stress on your knees.
🦵 Stretching: Regularly stretching keeps your joints flexible and reduces stiffness.
👂 Listen to Your Body: Pay attention to any changes in your knees, like increased stiffness or swelling.
🧑‍⚕️ Talk to your doctor if you experience any concerns.

Having knee arthritis without pain is a positive, but it's still important to be proactive about your joint health. By incorporating healthy lifestyle choices, you can keep your knees strong, flexible, and pain-free for years to come.

So don’t be alarmed if you are diagnosed with arthritis! Use that diagnosis to motivate you to keep moving!

Chronic inflammation – it's a sneaky culprit linked to a whole host of health problems, from heart disease to arthritis. But what if there was a natural, readily available weapon in your arsenal to fight back? Enter exercise: your powerful anti-inflammatory ally.

Inflammation itself isn't all bad. It's the body's natural response to injury or infection, a process designed to heal and protect. However, chronic, low-grade inflammation can wreak havoc on your health.

The good news is, lacing up your sneakers and getting moving can be a potent anti-inflammatory strategy. Here's how exercise fights back:

⬇️ Reduces Inflammatory Markers: Regular physical activity can decrease levels of C-reactive protein (CRP) and interleukin-6 (IL-6), key markers of inflammation in the body.
💪 Manages Weight: Excess body fat contributes to inflammation. Exercise helps with weight management, reducing the production of inflammatory molecules from fat tissue.
🍏 Boosts Immunity: Exercise strengthens the immune system, making it better equipped to fight off infections that can trigger inflammation.
🩸 Improves Blood Flow: Movement increases blood flow, delivering essential nutrients to cells and flushing out inflammatory waste products.
😵‍Stress Buster: Stress is a major contributor to inflammation. Exercise is a natural stress reliever, promoting relaxation and lowering stress hormones.

Incorporating even moderate physical activity into your routine can make a big difference. Remember, it's all about finding activities you enjoy and making them a regular habit. So, get out there, move your body, and let exercise be your anti-inflammatory champion!

For more health tips and tricks like this one, visit our website at www.Tennesseebackpaincenter.com!

There’s no such thing as perfect posture.

How many times in your life have you been told to sit up straighter, to pull your head back, to bring your shoulders down, etc. etc.? People often believe the myth that poor posture leads to injuries. However, posture might play a role in how tight your muscles are, but there is much more to the story than just posture.

In reality, the perfect posture is one that is constantly moving. If you slouch for too long, your back and/or neck might hurt. But if you sit up straight for too long, your back and/or neck still might hurt. The sweet spot is to change positions often. Slouch for an hour then sit up straight for an hour. Your postural muscles are going to thank you.

Just like changing your upper body posture will help give you relief, getting up from your desk and taking a micro-break is also beneficial for your body. Get up, go to the bathroom, take a lap around the office, or just stretch. All of the above can allow your muscles to relax, switch up which muscles are on and which are off, and delegate the stress among different muscles more.

The hardest part about switching up your posture or taking micro-breaks is remembering to do so! Stick a sticky note on your computer screen or even set a timer on your phone to go off every 30-60 minutes. Movement is medicine. Move now so you don’t need medicine 5 years from now!

How can you prolong the effects of chiropractic care?

The chiropractic adjustment feels great at the moment, but how can you stay feeling good? Follow these steps:

1. MOVE! - Your range of motion increases when you get adjusted, but if you don’t use it then you will lose it.

2. Drink Water - Keep your joints hydrated and lubricated! Water will also help flush out toxins, help your cells recover, and increase elasticity to your tendons, fascia, and ligaments.

3. Avoid staying in the same position for long periods of time! Prolonged sitting, standing, etc. will allow your joints to become restricted again. Keep them moving!

4. Avoid high-inflammatory foods such as sugar, carbohydrates (bread, pasta, rice, grains), alcohol, and trans fat.

5. Do your home exercises! We gave you exercises to help strengthen, stabilize, and use certain muscles. If you do these exercises consistently, they will help get your joints moving and your muscles relaxed.

6. Change your bad habits! Definitely the hardest one, but we cannot improve your body mechanics if you continue those bad habits. Take micro-breaks, exercise, prioritize sleep, and have a healthy balanced diet.

If you want the benefits of chiropractic care, give us a call today at (615)-900-5187. Let’s get you back to the best version of yourself.

Do you go to the dentist every 6 months for a checkup, even if you aren't experiencing tooth pain? Going to the dentist for a cleaning is a preventative measure to ensure the health of your teeth, gums, tongue, and more. Then why do people not take preventative measures when it comes to their musculoskeletal system? Our team at Tennessee Back Pain Center thinks it is important to analyze how you are moving in order to prevent pain, prevent injury, and enhance your daily movement.

Through a movement screen, we analyze how you are moving through a range of motion assessments, checking for full range of motion, asymmetries from side to side, and ease of movement. We will have you go through certain motions like deep squat or single leg stance to ensure that activities that occur each day are not troublesome. We will check for curvature of your spine, especially in the growing population to help identify and treat early on conditions like scoliosis. We will analyze the integrity of your nervous system to make sure the communication between your brain, your motor system, and your muscles, tendons, ligaments, and joints is well maintained. Finally, we will give you tips and tricks to help enhance your movement and stability so you can continue to do the things you love. Take the preventative measures today to avoid pain and stay in the game.

To schedule a movement assessment, give us a call today at (615)-900-5187.

Truly though, whether it is back pain, neck pain, shoulder pain, or something else, we are here for YOU!

Our doctors care so much for our patients and genuinely want them to get back to doing the things they love pain-free!

At Tennessee Back Pain Center, we try to be as transparent as possible. With no lengthy treatment plans, no membership sign-ups, and no funky business, we promise to provide our patients with the best research-based care possible!

If you or someone you know suffers from musculoskeletal pain, give us a call today at (615)-900-5187. We would LOVE to help eliminate the aches and pains of life. You can also visit our website at www.Tennesseebackpaincenter.com.

One of the first things we look at when people come into our office with low back pain is how tight their hips are.

When hips are tight, weak, or unused, then the low back tends to take more of the load. This means our low backs are more likely to fatigue and become irritated (painful).

We have to start using our hip muscles more so we can use our low back muscles less. And that’s where this movement comes into play.

Knowing how to hip hinge is the first step to knowing how to deadlift. Even if you aren’t into lifting weights, EVERY one deadlifts multiple times in a day, every time you pick something up off the floor.

We often train this exercise using a broomstick in order to cue you to truly use your hips instead of rounding your low back.

Give this exercise a try! If you deal with low back pain, want better form while lifting, or just want to take care of your body as you get older, give us a call today!

Do you or someone you know suffer from headaches and migraines? Have you tried all kinds of medicines, stretches, and lifestyle changes but they still won’t go away? Let us help you!

Headaches affect over 90% of the population worldwide. They can be debilitating, frustrating, and often persistent. While there are several causes of headaches, a few of the most common causes are neck tension, trigger points, and joint restrictions. These specifically refer pain to the head. While ibuprofen or tylenol might ease your headache, they don’t help prevent them from coming back. Some of you may have headaches that over-the-counter medication doesn’t seem to help at all.

This is where we can help! At Tennessee Back Pain Center, we specialize in dry needling. Dry needling is similar to acupuncture, but more localized to your spot of pain. With nearly all of our headache clients, we recommend dry needling because there is no faster, more efficient way to relax the muscles of your neck. And the results are incredible!!

Furthermore, coupling dry needling with soft tissue work, spinal manipulation, and therapeutic exercise shows lasting results, keeping you headache free!

Our main goal here at Tennessee Back Pain Center is to get you out of pain and back to enjoying the life you want to live. If you have tried everything and need relief from your headaches and migraines, give us a call today at (615)-900-5187 and let us help.

Do you often get confused if you should use ice or heat on an injury? We’ve got the answers for you!

Our general rule of thumb is to ice acute injuries. Acute injuries are those that have happened less than a week ago. These are new injuries that show signs of swelling, redness of skin, and/or are hot to the touch. Ice will constrict blood flow, which is good to decrease inflammation to an area.

On the other hand, injuries that had gotten better at one point, but sometimes bug you from time to time are what we like to call chronic injuries. These injuries include achy, sore, or tight muscles that often come from repetitive tasks, old injuries, or consistent trigger points. These types of injuries typically respond best to heat. More specifically, moist heat. Heat will help increase blood flow, oxygen, and nutrients to an area, resulting in a more relaxed muscle.

In either case, never apply directly to your skin. Always add in a barrier layer to protect your skin from burns or frostbite. We recommend applying heat or ice for approximately 20 minutes at a time.

If you have further questions about whether you should use ice or heat for an injury or ache, drop them in the comments below or give us a call at (615)-900-5187.

Our goal is to find the why behind your pain and to equip you with exercises to keep you moving and feeling better. We want to get you out of pain and back to doing the things you love!

Beyond a general diagnostic history, our doctors take the time to understand each person's unique goals and current functional status. Then they develop a custom plan to get you better with long-lasting effects.

Our clinic likes to live by a very simple rule - we equip you with the best self-care, so that you can be in charge of your own healthcare.

If you or someone you know is struggling with musculoskeletal pain (muscle, tendon, ligament, joint, nerve, etc.), give us a call today at (615)-900-5187. We would love to help!

We often talk about having too much fat in our diet, but did you know too little fat isn't good either.

Fats should contribute to 20 - 30% of our caloric intake. Fats help absorb fat-soluble vitamins (Vitamin A, D, E and K). Fat also helps you feel full after eating and provides the body with energy.

Signs that your cells aren't getting enough good fat that they need:
🤔 Dry, itchy, scaling, or flaking skin
✋ Soft, cracked, or brittle nails
👂 Hard earwax
💪 Tiny bumps on the backs of your arms or torso
🦵 Achy, stiff joints

Now this doesn't mean to go eat an entire bag of potato chips. You want to consume good fats, which include Sunflower, sesame and pumpkin seeds , flaxseeds, walnuts, fish 🍤, fish oil, olive oil, avocados 🥑, olives, nuts 🥜, peanut butter, soymilk, and tofu.

For more health tips and tricks, visit our website at www.Tennesseebackpaincenter.com. If you suffer with achy, stiff joints or other musculoskeletal pain, schedule an appointment with us today!

Tennessee Back Pain Center is more than just a chiropractic office! Our doctors combine the benefits of chiropractic care, massage therapy, physical therapy, and personal training all in one visit!

Chiropractic Care - Your joints are important to your mobility, functionality, longevity, and a pain-free lifestyle. Keeping your joints moving can help prevent arthritis, decrease muscle tension, and allow better communication between your brain and body.

Muscle Therapy - Muscles move joints and joints act on muscles. So it is important to address both for a functioning system. In our clinic, we use techniques such as scraping, cupping, dry needling, active release technique (ART), and post-isometric relaxation (PIR) to decrease muscle tension.

Exercise Therapy - Research shows that coupling chiropractic care with exercises produces more efficient and long-lasting results. Every patient that comes through our door gets homework to do in the form of exercises. Movement is medicine and movement is important to your musculoskeletal system.

Personal Training - Once you are pain-free and functioning the way you should, the next step is personal training! Further developing your muscles, tendons, and ligaments to withstand your lifestyle. Our partners at Corax Strength and Performance are highly-trained professionals who know how to tailor exercises to fit your needs and goals!

Give us a call today at (615)-900-5187 to schedule your appointment!

Calf raises are such a simple exercise that has so many great benefits!

1 - It helps with ankle mobility! If your calf muscles are too tight, it decreases your ankle plantarflexion and dorsiflexion (Pointing and flexing your toes). Decreased ankle mobility puts more stress on the Achilles tendon, the feet, and the knees.

2 - It helps with plantar fasciitis! Plantar fasciitis is not a foot problem, but a calf problem. If your calf muscles are tight, they pull on and irritate your plantar fasciitis.

3 - Calf raises can improve your squat pattern! Even if you don’t like weight lifting, you squat multiple times a day. This could lead to knee and hip issues if your ankles lack mobility.

4 - Help decrease lower leg swelling! As you work your calves, you are getting more blood flow into your legs and feet. It will also help drive your lymphatic or waste system back upward.

Add 3 sets of 10 calf raises per day and see how it transforms all your other movements! It can be done anywhere, so no excuses!

For more fitness and mobility tips and tricks, visit our website at www.TennesseeBackPainCenter.com.

If you are struggling with tightness, pain, stiffness, or discomfort, give us a call today at (615)-900-5187! We would love to help your musculoskeletal system function the way it should!

A picture is just a snapshot of time.

Just like a picture of a little baby can be cute, we know that babies aren’t always cute. Sometimes they are screaming in the middle of the grocery store, sometimes they have an explosive diaper, sometimes they have food all over their face.

The same thing is true of imaging of the body. When people injure themselves, they immediately want images to “show” what is going on in the body. But a picture is just that, only a snapshot of the exact moment in time. It is not an exact representation of reality.

You might have a kneecap that dislocates often, but when you get x-rays the kneecap is perfectly aligned. That doesn’t mean that your kneecap doesn’t dislocate. You might be experiencing low back pain and when you get x-rays it looks like one hip is higher than the other. But that doesn’t mean that your hips are actually off.

Furthermore, some chiropractors use x-rays to show where to adjust. The issue with this is the dynamic nature of the body compared to the static nature of the x-ray. Every movement is going to affect the position of your spine. So as soon as you leave the x-ray room, that x-ray is no longer an accurate picture of the positioning of your spine.

Now don’t get me wrong, x-rays are warranted from time to time. They are perfect for identifying bone fractures, disc narrowing, and other pathoanatomical conditions. But the next time you have an x-ray taken, just remember that there is way more to the story than what is shown.

💥 Your body is the only one you will ever get. Are you taking care of it?

❤️ Just like you treat your favorite piece of jewelry, your favorite car, or your little baby, your body deserves the love and care it deserves.

🍏📈 Invest in your health! Go see the doctors you’ve been putting off. Get the self-care you need to release stress. Fuel your body with the proper nutrients.

👴 It’s never too early to start treating your body with respect… but don't wait until it’s too late!

💪 If you struggle with aches and pains, decreased flexibility or mobility, or you are unable to perform the things you love to do, give us a call! We take care of your muscles, tendons, ligaments, nerves, and joints, while you take care of the rest!

Do you or someone you know suffer from Back pain? Headaches? Jaw pain? Knee pain? Neck pain? Have they been told their only option is surgery? Not any more!

Tennessee Back Pain Center is a new Chiropractic office in Murfreesboro, TN. We are very different from your traditional chiropractor because we couple the benefits of chiropractic care with physical therapy. This means that we are still going to adjust you and get those cracks and pops, but we also give you some exercises to make the adjustment last longer. This means no long-term treatment plans, no 2-3 visits per week, and no funky business.

Our goal is to get you out of pain and back to doing the things you love! To achieve this goal, we use a number of different techniques including
▪ Adjustments
▪ Corrective Exercise
▪ Dry Needling
▪ IASTM (Scraping)
▪ Cupping
▪ Nutritional Advice
▪ Movement Screens
▪ Stability
▪ Mckenzie End-Range Loading
▪ Soft Tissue Release
▪ And More!

We spend 30 minutes with each and every patient to make sure we understand them and their pain. We set achievable goals with the patient so they can achieve success. If you or someone you know is suffering from muscle pain, joint pain, nerve pain, or more, give us a call at (615)-900-5187. Let us help you get out of pain and back to doing the things you love!

Let's talk about pillows and mattresses!

A lot of people like to blame their mattress for their low back pain. Can your mattress actually cause pain? Maybe, but there are also likely other lifestyle changes that are equally contributing to your back pain.

Should I get a firm mattress or a soft mattress? The best mattress for you is the mattress you sleep best on. Having a good night's sleep is way more important than the feeling of your mattress. Lack of sleep leads to stress and stress leads to pain. So if you sleep best on a firm mattress, then buy a firm mattress. If you sleep best on a soft mattress, then buy a soft mattress. Your mattress itself isn't the main contributor to your pain.

When it comes to pillows, there are some guidelines that dictate whether you should have a thin pillow or a thick pillow. Side sleepers want a thicker pillow so your neck is in a more neutral position as you sleep. Stomach and back sleepers want a thinner pillow so your neck isn't bent forward or backward as you sleep.

BUT, the same rule still applies - it is more important that you sleep well than follow these guidelines!!

Chiropractors treat more than just the spine! In fact, one of Dr. Teresa’s favorite areas of the body to treat is the knee 🦵. Knees are a complex structure featuring several surrounding muscles, tendons, ligaments, and more. Therefore, knee injuries are common, annoying, and difficult to heal.

Common problems in the knee include:
▪ Arthritis of the knee
▪ Clicking or popping in the knee
▪ Pain with stairs
▪ Knee swelling
▪ Knee locking
▪ Pain with loading of the knee
▪ Tenderness on the inside or outside of the knee
▪ Decreased range of motion in the knee

If you or someone you know is suffering from a knee problem, have them give us a call today! Our team approaches knee injuries with a fresh perspective, a thorough diagnosis, and a holistic care treatment. You can reach us at (615)-900-5187 or visit our website www.tennesseebackpaincenter.com

Do you struggle with upper back stiffness? Do you sit at a desk all day with bad posture? Are you a new mom who is constantly holding and feeding your baby? Or do you love getting your upper back adjusted? Then we have an exercise for you!

Foam rolling has it’s place in the world. It is not the solution to every problem, but it is a great tool to keep up with your mobility. Let’s learn how to foam roll your upper back today!

1. Lay on the ground with your knees bent and your feet flat on the floor
2. Grab your foam roller and place it behind your upper back, about where a bra line would be on a female
3. Place your hands behind your head, so you are supporting your neck. This also helps to move your shoulder blades out of the way.
4. Allow the back to arch over the foam roller
5. Roll perpendicular to the foam roller using your legs
6. If you have one spot that tends to be stiffer than the others, hang out in that region for a little bit. Approximately 10-15 seconds.
7. And repeat! It only takes 30-90 seconds to roll out your upper back.

Foam rollers are $5 - $20 and the money is worth spending! Grab your foam roller today and see the difference it makes in your upper back pain!

For more chiropractic tips and tricks like this, head over to our website at www.Tennesseebackpaincenter.com.