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 (2025)

12/18/2025

We are approaching winter, which means seasonal depression is at an all time high. Recent research shows that regular physical activity can be up to 1.5 times more effective at reducing symptoms of anxiety and depression compared to standard treatments like talk therapy or medication. That means exercise isn't just "good for you" - it's a therapeutic tool with real biochemical impact.

Why movement works better than you think:
1. Exercise changes your brain chemistry - naturally. Movement triggers the release of endorphins, serotonin, dopamine, and BDNF (a protein that supports brain function and resilience). These are the same feel-good chemicals many medications aim to boost, just without the side effects
2. It reduces inflammation linked to anxiety and depression. Chronic inflammation doesn't just cause joint pain, it is also connected to mood disorders. Regular exercise lowers systemic inflammation, improving both physical and emotional well being.
3. Movement breaks the cycle of stress. Gentle, consistent exercise helps regulate the nervous system. It shifts you out of "fight or flight" and into a calmer, more restorative state.
4. It builds confidence. One successful workout or walk shows your body and brain that you are capable of taking action, which is a huge part of improving mental health.

And you don't need to do tiring, extensive workouts. You just need light to moderate movement, such as:
🚶 Walking
💪 Gentle strength training
🧎‍➡️ Mobility routines
🙇 Yoga or Pilates
🧖 Daily movement snacks (3-5 minutes every few hours)

The key is consistency, not intensity.

** There is definitely a time and a place where therapy, counseling, and medication is super important and very much needed!! If you have experienced something traumatic, lost someone you love, struggling with addiction, have suicidal thoughts, underwent big life changes, receive a chronic diagnosis, and more, please seek the healthcare that you need.

12/16/2025

Knee pain? Ankle pain? Foot pain? Calf pain? Hip pain?

This exercise is for you! That’s right—today we’re working on all things lower extremity.

The Clock Drill is one of Dr. Porter’s favorite exercises because it works many muscles at the same time.

For this exercise:
1. Find a hard surface and stand on one foot. Make sure your foot has a good arch, and maintain that arch for the duration of the exercise.
2. Put a slight bend in your knee and sit your hips back, like a defensive stance.
3. Pretend you are standing in the center of a large clock on the ground, with 12:00 straight ahead. While maintaining your balance, good core pressure, and proper foot mechanics, tap your free foot at the 12:00 position, then return to neutral.
4. Continue tapping all the way around the clock from 12:00 through 11:00 in a clockwise direction.
5. Repeat the sequence in a counterclockwise direction.
6. Switch feet and repeat.

The goal is to maintain good foot mechanics at all times (a strong arch, equal pressure under your big toe, little toe, and heel), keep your knee facing straight ahead, and sit your hips back.

If you’re struggling with a hip injury, knee pain, limited ankle mobility, plantar fasciitis, flat feet, or more, we’d love to help!
Give us a call today at (615) 900-5187 or visit www.tennesseebackpaincenter.com.

12/11/2025

Have you been struggling to get over an injury? Do you often have flare-ups? Perhaps there’s something hindering your recovery.

Imagine trying to patch a hole in the roof of your house in the middle of a storm. Sometimes that is what it’s like to recover from an injury when your body is under stress.

Stress isn’t just physical, it’s mental, environmental, nutritional, and unpredictable.

Examine the other areas in your life causing you stress, preventing you from being consistent, or creating inflammation within your body. Rid your body of those stressors and allow your body to heal.

We are here to help too! Call or text us at (615)-900-5187 and let’s rid your body of unnecessary stress together!

12/09/2025

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 quick adjustment, we take a comprehensive approach. Each visit is designed around exactly what your body needs that day—nothing cookie-cutter, nothing skipped.

What a Typical Visit Can Include
✔ Chiropractic Adjustments
✔ Muscle Work & Soft Tissue Therapy
✔ Dry Needling
✔ Corrective Exercises
✔ Lifestyle or Ergonomic Guidance

Not every service is used every time, but every visit includes whatever combination is most effective for your condition that day.

If you’re tired of quick, rushed appointments that barely scratch the surface of your pain, our multi-service approach may be exactly what you’ve been missing. Visit our website today at www.tennesseebackpaincenter.com to learn more or schedule an appointment.

12/04/2025

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 with back pain, headaches, neck tension, hip pain, or more, come see us! We would love to help you get out of pain and back to doing the things you love. Call us today or visit our website at www.tennesseebackpaincenter.com.

12/02/2025

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.

Dry needling is a treatment that uses a thin, sterile filament needle to target tight muscles, trigger points, and areas of tension. Unlike injections, there’s no medication involved—that’s why it’s called “dry.”

When a muscle becomes overworked or irritated, it can develop a knot or “trigger point” that feels tight, achy, or sharp. By inserting a needle into that irritated spot, we can help the muscle relax, improve blood flow, and reduce pain.

Dry needling is especially beneficial for:
▪ Chronic low back tightness
▪ Muscle spasms
▪ Sciatica or leg pain caused by tight glutes/piriformis
▪ SI joint pain
▪ Postural strain from sitting or standing
▪ Low back pain from lifting or repetitive movements

It’s a great complement to chiropractic adjustments, cupping, and corrective exercises.

If your low back pain keeps coming back, feels like constant tightness, or limits your ability to exercise, sit comfortably, or sleep well, dry needling may be a great next step. Visit our website at www.tennesseebackpaincenter.com for more information.

11/28/2025

The healthcare system today is so quick to prescribe medication without offering the holistic, alternative measures that you could take to achieve the same results.

As Chiropractors, we can’t advise you on your medication - what to take, what not to take, etc. HOWEVER, too many people just jump to drugs without questioning the effect on them in the body.

Truth is - every drug has side effects. Some are minor and some are major.

But drugs aren’t always the right solution. Let me give you an example - if you are suffering from a disc herniation, sciatica, etc. the root of your problem is with your sciatic nerve. Often, MDs will prescribe a muscle relaxer for people with sciatica. The muscle relaxer WILL help the muscles affected by that nerve calm down. The muscle relaxer WON’T get rid of the problem because muscle relaxers work on muscles, not nerves.

It is more important to get to the root cause of your pain, rather than mask the symptoms. On the flip side, there is ABSOLUTELY a right time and place for medicine. Don’t stop taking the medicine your doctor prescribed, just use more caution and ask more questions along the way.

11/25/2025

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 perform this exercise,
1. Sit or stand up tall with your shoulders relaxed.
2. Gently extend the arm on the side of your symptoms.
3. With your elbow straight and your fingers straight, bend the wrist backward (wrist extension), so the palm is facing up.
4. Tilt your head towards the painful arm. Hold for 1 second.
5. With your elbow and fingers straight, pull the wrist towards you (wrist flexion), so your palm is facing you.
6. Tilt your head away from the painful arm. Hold for 1 second.
7. Slowly alternate between these two positions for 10 repetitions.

If you are feeling tightness or stiffness during this exercise, it is okay to push through it.

If you or someone you know is experiencing carpal tunnel symptoms, arm tightness, numbness or tingling, or pain in general, we’d love to help.
You can schedule an appointment by calling (615) 900-5187 or visiting www.tennesseebackpaincenter.com.

11/20/2025

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, and ligaments related to the elbow to identify the true cause. Once the cause is identified, treatment can start.

At Tennessee Back Pain Center, we treat elbow pain with:
▪ Scraping
▪ Dry Needling
▪ Cupping
▪ Active Release Technique
▪ Adjustments
▪ Strengthening Exercises

If you or someone you know is struggling with elbow pain, achiness in the elbow, weakness, sharpness, decreased grip strength, or inflammation, we can help! Visit our website at www.tennesseebackpaincenter.com to schedule an appointment today!

11/18/2025

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 regularly.

Just like you wouldn’t expect one vitamin to transform your health overnight, one workout, one adjustment, or one good day of stretching isn’t enough to create lasting change.

You don’t need an intense gym routine to see benefits. In fact, the most powerful changes often come from simple, repeatable movement throughout the day. Start your day with a 5 minute stretching routine, a short walk after dinner, or taking the stairs instead of riding the elevator.

Do it daily. Let it build. Let it become part of who you are.

If pain is getting in the way of movement, come see us! We would love to help you get back to pain-free living. Give us a call today at (615)-900-5187.

11/13/2025

True chiropractic care involves so much more than backs, necks, and spines. Chiropractic care is a holistic, conservative approach to the ENTIRE musculoskeletal system. This means muscles, tendons, ligaments, cartilage, joints, nerves, and bones.

Sure, chiropractors most commonly deal with back and neck injuries, but there’s so much more they are capable of.

And in today’s society, our healthcare system lacks someone who can bridge the gap between primary care doctors and orthopedic surgeons. This is precisely where chiropractors can fit in.

Just because your shoulder aches when you reach behind you, doesn’t mean you are a candidate for surgery. At the same time, muscle relaxers aren’t going to solve the problem either.

Your primary care can diagnose, but oftentimes medication does not fix musculoskeletal issues.

You need hands-on care. Aka chiropractic care, physical therapy, a good personal trainer, etc.

So if you have an injury pertaining to your musculoskeletal system, let us take a look and give you hands-on care today! You can schedule an appointment by calling (615)-900-5187 or visiting our website www.tennesseebackpaincenter.com

11/11/2025

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).

Cervical CARs are gentle, controlled movements that take your neck through its full range of motion — flexion, extension, rotation, and side bending — while keeping the rest of your body still.

The goal is to move intentionally and slowly, exploring how your neck moves without pain or compensation from your shoulders or upper back.

Think of it like “oil for the joints.” When you perform CARs regularly, you help lubricate the neck joints, improve coordination, and maintain mobility over time.

How to Perform Cervical CARs
1. Sit or stand tall with good posture.
2. Keep your shoulders relaxed and still.
3. Slowly tuck your chin toward your chest.
4. Begin to rotate your head in a slow, circular motion — bringing your ear toward your shoulder, then looking up, then toward the other shoulder, and back down.
5. Move as far as you comfortably can without pain or forcing it.
6. Reverse the direction and repeat.

Pro Tip: The key word is controlled — don’t rush the movement. Slow, mindful motion builds better control and joint health than quick or jerky turns.

At Tennessee Back Pain Center, we use movement-based care to help patients not just feel better — but move better. Cervical CARs are a simple, powerful tool to keep your joints healthy between visits and support your chiropractic adjustments.

If you’re dealing with neck pain, stiffness, or reduced range of motion, let’s find the root cause and build a plan to restore your mobility. Schedule an appointment at www.tennesseebackpaincenter.com

Tennessee Back Pain Center

12/18/2025

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12/11/2025

12/09/2025

12/04/2025

12/02/2025

11/28/2025

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11/13/2025

11/11/2025

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