Year: 2026

Cold Weather Joint Pain: Why Your Joints Ache When It Gets Chilly

When the first real cold front rolls through Hot Springs, a lot of people notice the same thing: their knees, hips, back, or hands feel stiffer and achier than they did a week ago. Some folks swear they can predict rain or a cold snap by how their joints feel. If that sounds familiar, you are not imagining things, even if science has not fully explained why it happens.

This post looks at what may be behind cold weather joint pain, practical ways to stay more comfortable this fall and winter, and when to get it checked. It is general information, not a diagnosis.

Does Cold Weather Really Make Joints Hurt?

Many people with arthritis and old injuries report more pain when it is cold or when the weather changes. Research on this is mixed. Some studies find a link between weather and joint pain, while others find little or none. What is clear is that people’s experiences are real, and there are a few reasonable explanations for why cold, damp days can feel worse.

Possible reasons joints ache in the cold

• Muscles tighten. When you are cold, your muscles tend to tense up, and tight muscles around a joint can make it feel stiff and sore.
• Less movement. Shorter days and chilly mornings mean many people walk less and sit more. Joints generally feel better when they move regularly.
• Pressure changes. One theory is that drops in barometric pressure before a front may affect tissues around sensitive joints.
• Slower warm-up. Joint fluid and soft tissues may feel stiffer in the cold, so the first steps of the morning can be the hardest.

Who Tends to Notice It Most?

Cold weather stiffness can affect anyone, but it is often more noticeable for:

• People with osteoarthritis in the knees, hips, hands, or spine
• Anyone with an old sports injury or a past surgery
• Older adults, including many retirees in Hot Springs Village and around Lake Hamilton
• People whose jobs or hobbies keep them outdoors in the cold

Tips to Ease Joint Stiffness This Fall and Winter

Keep moving every day

Regular, gentle movement is one of the most helpful things you can do for stiff joints. On cold days, try indoor options like walking laps at the mall, riding a stationary bike, or a gentle stretching routine at home. On milder afternoons, a walk around Lake Hamilton or downtown Hot Springs is a great option.

Warm up before you get going

Spend a few minutes loosening up before yard work, exercise, or even a morning errand. Ankle circles, gentle knee bends, shoulder rolls, and easy trunk rotations help get things moving.

Dress in layers

Keeping your body warm can help keep muscles relaxed. Gloves, a warm hat, and layers over your knees and lower back can make a real difference on chilly mornings.

Use heat for stiffness

A warm shower, a heating pad, or a warm compress can help stiff joints and tight muscles loosen up. Limit sessions to about 15 to 20 minutes and avoid sleeping on a heating pad.

Stay hydrated and keep a healthy weight

People often drink less water in cold weather. Staying hydrated and keeping a healthy weight can help reduce the load on weight-bearing joints like the knees and hips.

Watch for winter strain

Carrying firewood, hanging holiday decorations, and other seasonal chores can strain already stiff joints. Bend with your knees, keep loads close to your body, and get help with heavy items.

When to Get Joint Pain Checked

Mild stiffness that loosens up as you move is common. It is a good idea to get it evaluated if:

• Pain lasts for weeks or is getting steadily worse
• A joint is red, hot, or swollen
• Stiffness lasts a long time every morning
• Pain limits your daily activities, sleep, or ability to work

A hot, swollen joint with fever, or sudden severe joint pain, needs prompt medical care.

How Chiropractic Care Can Fit In

At Lake Hamilton Family and Sports Chiropractic, Dr. Kight begins with a history and exam to understand what is driving your stiffness and pain. Depending on what we find, care may include chiropractic adjustments, soft tissue work, and simple at-home stretches and movement ideas to help you stay active through the colder months. Learn more about our approach to chiropractic therapy. Chiropractic care does not cure arthritis, but many people find it helps them move more comfortably as part of a broader plan with their medical doctor.

If cold mornings have you feeling stiff, visit Lake Hamilton Family and Sports Chiropractic in Hot Springs at 1880 Airport Rd, Suite B. We are open Monday through Friday, 8:30am to 5:30pm. Call (501) 762-9648 or request an appointment online.

Cold Weather Joint Pain FAQ

Why do my knees hurt more when it is cold?

Possible reasons include tighter muscles, less activity, and changes in air pressure. Research is mixed, but many people with arthritis or old injuries notice more stiffness in cold weather.

Is heat or ice better for cold weather joint stiffness?

For general stiffness, many people prefer heat because it helps muscles relax. Ice is usually used for a fresh injury or a swollen joint.

Does exercise help cold weather joint pain?

For most people, yes. Regular, gentle activity tends to help joints feel less stiff. Start slowly and talk with your doctor if you have a medical condition.

Fall Sports Injuries: A Guide for Hot Springs Student Athletes and Parents

Fall is a busy season for student athletes in the Hot Springs area. Football under the Friday night lights, volleyball, cross country, cheer, and soccer practices all stack up at the same time as school, homework, and part-time jobs. Whether your kid plays for Lakeside, Fountain Lake, Jessieville, Lake Hamilton, or another local school, the bumps and bruises of the season can add up.

This guide is for parents and student athletes. It covers common fall sports injuries, warning signs worth paying attention to, ways to lower the risk, and how a sports chiropractor can fit into the picture. It is general information and does not replace an evaluation by your athlete’s doctor or athletic trainer.

Common Fall Sports Injuries in Young Athletes

Low back pain

Repeated bending backward, twisting, and impact, like in football, volleyball, cheer, and gymnastics, can irritate the low back. Back pain that lingers in a young athlete, especially pain that gets worse when arching backward, should be evaluated rather than ignored, because growing spines can be vulnerable to certain stress injuries.

Neck and shoulder strains

Tackling, blocking, diving for a dig, and overhead serving all load the neck and shoulders. Strains and sore, tight muscles are common, especially early in the season.

Ankle sprains

Quick cuts, jumps, and landings on uneven ground make rolled ankles one of the most common sports injuries at every level.

Knee and shin pain

Cross country runners and soccer players often deal with shin splints and pain around the kneecap, particularly when mileage or practice time ramps up quickly.

Overuse injuries

Many young athletes play more than one sport or play year round. Without enough rest, the same muscles and joints get stressed over and over, which can lead to nagging pain that never quite goes away.

Warning Signs Parents Should Not Ignore

Kids often downplay pain because they do not want to miss a game. Watch for:

• Pain that lasts more than a week or two, or keeps coming back
• Limping, favoring one side, or changing how they run or throw
• Pain at night or pain that wakes them up
• Swelling, numbness, tingling, or weakness
• Back pain that gets worse when bending backward

Any suspected concussion, such as a headache, dizziness, confusion, or changes in vision after a hit, needs immediate removal from play and evaluation by a medical doctor. The same is true for a possible fracture or a neck injury. Those are not situations to wait out.

Tips to Help Prevent Fall Sports Injuries

Warm up with movement

A dynamic warm-up with jogging, skips, leg swings, and lunges prepares muscles and joints better than standing still and stretching.

Build up gradually

Big jumps in training time or intensity are a common cause of overuse problems. Increasing workload step by step gives the body time to adapt.

Prioritize sleep, food, and water

Teen athletes need plenty of sleep and enough fuel to recover. Early fall in Arkansas can still be hot and humid, so hydration matters at practice.

Take real rest

At least one day off each week and some time away from a single sport during the year can help reduce overuse injuries.

Speak up early

Encourage your athlete to tell a coach, athletic trainer, or parent when something hurts. Small problems are usually easier to deal with than ones that have been pushed through for weeks.

How a Sports Chiropractor Can Help

Dr. Kight is especially passionate about helping patients heal from sport and exercise injuries. For a student athlete, a visit starts with a conversation and an exam to understand what happened and how the athlete moves. Depending on what we find, care may include gentle chiropractic adjustments, soft tissue work, and simple exercises or stretches to support recovery and help them return to activity safely. You can learn more on our sport chiropractor services page.

We are happy to work alongside your athlete’s coach, athletic trainer, and family doctor. If an injury needs imaging, a medical evaluation, or a referral to another provider, we will say so.

Lake Hamilton Family and Sports Chiropractic sees families from across Garland County at our office on Airport Road in Hot Springs, open Monday through Friday, 8:30am to 5:30pm. To get your athlete checked, call (501) 762-9648 or schedule a visit online.

Student Athlete Injury FAQ

Is chiropractic care safe for teenagers?

Chiropractic care for teens is generally gentle and adjusted to the patient’s age and size. A thorough exam comes first, and techniques are chosen to fit the individual athlete.

Should my child keep playing through pain?

Mild soreness after practice is common, but sharp pain, pain that changes how they move, or pain that lasts more than a week or two should be checked before they keep playing hard.

Do I need a referral to bring my athlete in?

Policies can vary by insurance plan, so it is a good idea to call our office at (501) 762-9648 and ask about your specific coverage before the first visit.

Hunting Season Back Pain: Tips for Hot Springs Area Hunters

Deer season is one of the best times of year around Hot Springs. Between the Ouachita National Forest, private leases in Garland and Montgomery counties, and the hills around Lake Ouachita, there is no shortage of places to hunt. But hunting is also surprisingly hard on the body. Hauling gear up a ridge, climbing into a tree stand in the dark, sitting still for hours in the cold, and then dragging a deer back to the truck can leave your back sore for days.

This post covers the most common ways hunters hurt their backs, simple ways to lower your risk, and when it makes sense to get your back checked. It is general information, not medical advice for your specific situation.

Why Hunting Season Is Hard on Your Back

Most of us do not train for hunting season. You may spend most of the year at a desk or behind the wheel, and then suddenly ask your body to carry a heavy pack over rough ground, climb, crouch, and lift a lot of weight in awkward positions. That sudden jump in physical demand is a common setup for strains.

Long, cold sits

Sitting motionless in a stand or blind for hours, often hunched forward and tense from the cold, can leave the muscles of your low back, neck, and shoulders stiff. When you finally stand up and move quickly, those stiff tissues are more likely to complain.

Tree stands and climbing

Climbing sticks and ladder stands involve reaching, twisting, and pulling your body weight up while carrying gear. Doing that in the dark, in boots and heavy layers, adds strain on the shoulders and back. Falls from tree stands are also a serious safety risk, so a full-body harness and a safety line are worth using every time.

Dragging and lifting a deer

For many hunters, the worst part for the back comes after the shot. Dragging a deer uphill or lifting it into a truck bed means pulling a heavy, awkward load while bent forward and twisting. This is a classic way to strain the low back.

Rough terrain

The ground around the Ouachitas is rocky and uneven. Walking with a loaded pack on steep, loose terrain puts extra demand on your hips, knees, and low back with every step.

Tips to Protect Your Back This Season

Get moving before opening day

A few weeks of regular walking, ideally with a lightly loaded pack on some hills, can help your body adjust to what hunting will ask of it. Simple strength work for your legs, hips, and core can also help.

Warm up before the climb

Before you head into the woods, take a few minutes to loosen up with gentle hip circles, leg swings, and easy trunk rotations. Your muscles handle load better when they are warm.

Move during long sits

When it is safe and quiet to do so, shift your position, gently roll your shoulders, and straighten your back. A seat cushion and dressing in warm layers can help you stay relaxed instead of tense and hunched.

Lighten and balance your load

Carry only what you need, use both shoulder straps, and adjust your pack so the weight rides close to your body. A pack with a hip belt can help shift some load off your shoulders.

Drag smarter, not harder

• Use a deer drag harness or a sled rather than pulling by hand while bent over
• Bring a hunting buddy and share the work
• Keep your back straight and let your legs do the work when lifting
• Avoid twisting while holding the weight; turn your whole body with your feet
• Use a ramp, hoist, or extra hands to load a deer into the truck

When to Get Your Back Checked

Mild soreness after a hard day in the woods often improves on its own over a few days with rest, gentle movement, and heat or ice. It may be time to have it looked at if:

• The pain is not improving after several days or keeps coming back each time you hunt
• It is making it hard to sleep, work, or get around
• Pain spreads into your buttock or leg

Seek emergency care right away after any fall from a tree stand, or if back pain comes with numbness in the groin area, loss of bladder or bowel control, new leg weakness, or fever. Those signs need urgent medical attention.

How Chiropractic Care Can Help Hunters

At our Hot Springs chiropractic office, Dr. Kight starts with a history and exam to understand how you got hurt and what is actually irritated. From there, care may include chiropractic adjustments, soft tissue work, and practical advice on stretching, lifting, and pacing yourself so you can get back out there. You can read more about how we approach back pain relief in Hot Springs. If something needs a different kind of care, we will tell you and point you in the right direction.

Our office is at 1880 Airport Rd, Suite B, in Hot Springs and is open Monday through Friday, 8:30am to 5:30pm. If a weekend hunt left your back sore, call (501) 762-9648 or book an appointment online with Lake Hamilton Family and Sports Chiropractic.

Hunting Back Pain FAQ

Should I use ice or heat after straining my back hunting?

Many people find ice helpful in the first day or two after a fresh strain, and heat helpful later for stiffness. Use whichever feels better, limit sessions to about 15 to 20 minutes, and protect your skin.

Is it OK to keep hunting with a sore back?

Gentle activity is often better than complete rest, but heavy dragging and climbing on an irritated back can make it worse. If the pain is sharp or getting worse, take a break and get it checked.

Can a chiropractor help if I hurt my back dragging a deer?

Low back strains from lifting and pulling are among the common reasons people visit a chiropractor. An exam will help determine whether chiropractic care is a good fit for your situation.

Standing All Day at Work? How to Ease Back Pain on Long Shifts

A lot of the people who keep Hot Springs running spend their whole shift on their feet. Nurses and techs at our local hospitals, servers and cooks on Central Avenue, retail and grocery workers, hotel and spa staff, teachers, hairstylists, and warehouse crews can all log thousands of steps and hours of standing in a single day. By the end of the week, it is common to feel it in your feet, knees, hips, and especially your lower back.

This post explains why standing all day can lead to back pain, practical changes that can make long shifts easier, and when it may be time to have your pain checked. It is general information, not a diagnosis.

Why Standing for Hours Wears on Your Back

Standing seems easy, but staying upright in one place for long periods keeps many muscles working without much rest. When those muscles tire, posture tends to slump. Many people start leaning on one hip, locking their knees, or letting the lower back sway forward. Over hours, that can leave the low back tight and achy. Hard floors like concrete and tile add to the load, and shoes without much support can pass more stress up from the feet into the knees, hips, and spine.

Jobs that combine standing with bending, reaching, or lifting, such as patient care, stocking shelves, or working a kitchen line, add even more strain.

Signs Your Job Is Getting to Your Back

• A dull ache across the low back that builds through the shift
• Stiffness when you first sit down or get up after work
• Sore feet, heels, or arches, especially first thing in the morning
• Tight hips or achy knees on your days off
• Neck and shoulder tension from leaning over counters, beds, or tables

Practical Tips for Long Shifts

Start with your shoes

Choose shoes with good cushioning, arch support, and a stable heel, and replace them when the soles wear down. Some people find that supportive insoles help. If you have heel pain on top of back pain, our post on plantar fasciitis may help.

Shift your weight and move

Avoid locking your knees or standing perfectly still for long periods. Shift your weight from foot to foot, take a few steps when you can, and change tasks if your job allows it.

Use a footrest or rail

Resting one foot on a low step, box, or rail and switching sides every so often can take pressure off the lower back. Many bartenders and cashiers do this without thinking about it for a reason.

Ask about anti-fatigue mats

If you stand in one spot, such as a register, nurses station, or prep table, a cushioned mat can make hard floors easier on your body.

Bring work closer

Raise or lower beds, carts, and work surfaces when you can, so you are not leaning over for long periods. Keep the things you use most within easy reach.

Lift smart

Bend at your hips and knees, keep loads close to your body, and turn with your feet instead of twisting. Use lift equipment and ask a coworker for help with heavy patients or boxes.

Use your breaks well

Sit for part of your breaks, and add a few gentle stretches for your calves, hips, and back. Short walks after work can also help loosen things up rather than going straight to the couch.

Stay hydrated and build strength

On your days off, simple strengthening for your core, hips, and legs can help your body handle long shifts. Drinking enough water through the day helps you stay alert and less fatigued.

When to Get Help

Consider having your back checked if pain lasts more than a couple of weeks, is getting worse, keeps you from finishing shifts, travels down a leg, or is disturbing your sleep. Seek medical care right away for back pain with fever, numbness in the groin or inner thighs, new trouble controlling your bladder or bowels, or leg weakness, or for pain after a fall or other injury.

How Lake Hamilton Family and Sports Chiropractic Can Help

At Lake Hamilton Family and Sports Chiropractic, Dr. Tyler Kight will ask about your job and daily routine, examine how your back, hips, and feet are working together, and explain what he finds. If your symptoms suggest something that needs a different kind of care, he will refer you to the right provider. When chiropractic care is appropriate, it may include adjustments, soft tissue work, and practical exercises and work habits to help you get through your shifts more comfortably. Learn more about our chiropractic therapy services.

We know shift workers have tight schedules. Our Hot Springs office at 1880 Airport Rd, Suite B, is open Monday through Friday from 8:30am to 5:30pm. Call (501) 762-9648 or book an appointment online. You can also visit our main website to learn more about Lake Hamilton Family and Sports Chiropractic.

Standing All Day Back Pain FAQ

Is standing all day worse for your back than sitting all day?

Both can cause problems when you stay in one position too long. The bigger issue is usually a lack of movement and variety, so changing positions often tends to help either way.

Do compression socks help with standing all day?

Many people who stand for work find compression socks make their legs feel less tired. They are mainly for leg comfort and circulation rather than back pain. Check with your doctor first if you have circulation problems or other health conditions.

What is the best stretch after a long shift?

There is no single best stretch, but gentle calf stretches, a hip flexor stretch, and knees-to-chest while lying on your back are easy options. Stop any stretch that causes sharp pain.

Balance and Fall Prevention Tips for Hot Springs Village Retirees

One of the best things about living in Hot Springs Village is how easy it is to stay active. Between the golf courses, walking trails, the lakes, pickleball courts, and fitness centers, there is always somewhere to move. But as the years go by, many people notice they feel a little less steady on their feet. A missed step on a curb, a slippery boat dock, or a dark hallway at night can turn into a fall, and falls are a leading cause of injury for older adults.

The good news is that balance is not fixed. Like strength, it can often be improved with practice. This post covers why balance tends to change with age, simple ways Hot Springs Village and Garland County retirees can stay steady, and when to have aches, stiffness, or unsteadiness checked. It is general information, not a diagnosis.

Why Balance Changes as We Age

Staying upright depends on several systems working together. Your eyes, your inner ear, and sensors in your feet, ankles, and joints all send signals to your brain, and your muscles react to keep you centered. With age, any of these can slow down a bit. Common contributors include:

• Less leg and hip strength, especially if activity has dropped off
• Stiff ankles, hips, or a stiff upper back that changes your posture
• Reduced feeling in the feet, which can happen with conditions such as diabetes
• Changes in vision, or glasses that need updating
• Inner ear problems that cause dizziness
• Side effects from some medications, or a combination of medications

Because there are so many possible causes, it is worth talking with your primary care doctor if you have fallen or feel unsteady. Some of these, like medication effects or vision changes, are best handled by them.

Everyday Ways to Stay Steady

Keep walking, and vary the surface

Regular walking helps maintain leg strength and confidence. If you feel ready, mix in gentle hills and different surfaces, but start on smooth, well-lit paths and wear supportive shoes with good grip.

Practice simple balance drills

Standing near a counter or sturdy chair for support, try standing with your feet together, then one foot slightly in front of the other, then briefly on one foot. Hold each for 10 to 30 seconds as you are able. Never practice balance where you could fall without something to hold.

Build leg and hip strength

Sit-to-stands from a firm chair, gentle step-ups on the bottom stair with a railing, and side leg raises while holding a counter are simple ways to strengthen the muscles that catch you when you stumble.

Try tai chi or a balance class

Research has found that tai chi and structured balance programs can help lower the risk of falls in older adults. Ask your doctor or a local community or fitness center about classes geared toward older adults.

Make your home safer

Remove loose rugs, add night lights between the bedroom and bathroom, keep walkways clear, and install grab bars in the shower. Handrails on both sides of stairs and on steep lake lot steps help too.

Take care on the water and the course

Docks, boat ramps, and wet grass can be slick, especially in the fall when leaves pile up. Take your time, use handholds, and wear shoes with traction. Our post on golf back pain for Hot Springs Village golfers has more tips for staying comfortable on the course.

When Aches and Stiffness Get in the Way

Pain and stiffness can quietly affect balance. If a sore back makes you shuffle, a stiff neck keeps you from turning your head to check your surroundings, or achy knees and hips make you favor one side, you may move less confidently. Addressing those joint and muscle problems can make it easier to stay active, which supports balance over time.

When to Get Help

Talk with your doctor promptly if you have fallen, are afraid of falling, or notice new unsteadiness. Seek emergency care right away for sudden dizziness with weakness, numbness, trouble speaking, vision loss, or a severe headache, or for any fall where you hit your head or cannot bear weight.

How Lake Hamilton Family and Sports Chiropractic Can Help

Lake Hamilton Family and Sports Chiropractic offers family chiropractic care in Hot Springs for patients of all ages. Dr. Tyler Kight will take your history, look at how your spine, hips, and joints are moving, and talk through your goals. If your symptoms point to something outside chiropractic care, he will refer you to the right provider. When care fits, it may include gentle adjustments, soft tissue work, and home exercises tailored to your comfort level. Learn more about our family chiropractic care.

Our office at 1880 Airport Rd, Suite B, in Hot Springs is open Monday through Friday from 8:30am to 5:30pm. Call (501) 762-9648 or schedule a visit online. You can also learn more about our Hot Springs chiropractic office.

Balance and Fall Prevention FAQ

Can balance really improve after 65?

For many people, yes. Studies show that regular balance and strength exercise can improve steadiness and lower fall risk in older adults, even when started later in life.

How often should I practice balance exercises?

A few minutes most days is a good goal. Short, regular practice tends to help more than an occasional long session. Always have something sturdy nearby to hold.

Is chiropractic care safe for older adults?

Care can be adapted to each person, and gentler techniques are often used with older patients. Let us know about any conditions you have, such as osteoporosis, so care can be adjusted or a referral made if needed.

SI Joint Pain: What That One-Sided Low Back Ache Could Mean

If you have a deep ache low in your back, just to one side of your spine, right around the dimple above your buttock, the source may be your sacroiliac joint, often called the SI joint. SI joint pain is easy to confuse with a regular low back strain, a hip problem, or even sciatica, and that confusion is one reason it can linger. Here in Hot Springs, we see it in all kinds of people, from new moms and runners to folks who spend a long weekend moving furniture or working in the yard.

This post explains what the SI joint is, what SI joint pain usually feels like, what tends to aggravate it, and what care can look like. It is general information, not a diagnosis.

What Is the SI Joint?

You have two sacroiliac joints, one on each side, where the base of your spine (the sacrum) meets the pelvis. These joints do not move much, but they play a big role in carrying the weight of your upper body down into your legs and absorbing force every time you walk, climb stairs, or step off a curb. Strong ligaments hold them together. When the joint or the tissues around it get irritated, the result can be pain that feels surprisingly sharp for such a small amount of motion.

What SI Joint Pain Usually Feels Like

Everyone is a little different, but common descriptions include:

• A dull or sharp ache on one side of the low back, near the top of the buttock
• Pain that can spread into the buttock, groin, or the back of the thigh, usually not below the knee
• Pain when standing up from a chair, getting out of the car, or rolling over in bed
• Discomfort climbing stairs or standing on one leg, such as when putting on pants
• Stiffness after sitting for a long time, like a long drive or a full day at a desk

Because these symptoms overlap with other problems, a careful exam matters. Pain that shoots below the knee with numbness or tingling, for example, may point more toward an irritated nerve, which we covered in our post on sciatica.

Common Causes and Triggers

Uneven or repetitive loading

Activities that load one leg more than the other, such as running on a sloped shoulder, carrying a child on one hip, or always stepping off with the same foot, can irritate the joint over time.

A fall or sudden jolt

Landing hard on your buttock, missing a step, or a sudden jolt in a car accident can strain the ligaments around the SI joint.

Pregnancy and the months after

Hormonal changes in pregnancy loosen the pelvic ligaments to prepare for delivery, and the extra weight changes how you stand and walk. SI joint discomfort is a common complaint during and after pregnancy.

Stiffness or weakness in nearby areas

Tight hips, weak glute and core muscles, or a stiff lower back can shift more stress onto the SI joint. Long hours of sitting can make this worse.

What You Can Try at Home

• Keep moving gently. Short, easy walks are often better than long periods of sitting or lying down.
• Break up sitting time. Stand and move every 30 to 45 minutes, especially on long drives.
• Sleep with support. Side sleepers often find a pillow between the knees more comfortable. Back sleepers may like a pillow under the knees.
• Move symmetrically. When getting out of the car, swing both legs out together. Take stairs one at a time if they flare your pain.
• Use heat or ice for comfort. Use whichever feels better, for about 15 to 20 minutes at a time, with a cloth between it and your skin.
• Go easy on aggravating activities. Back off long runs, heavy lifting, or lopsided carrying for a while rather than pushing through sharp pain.

When to Get It Checked

Consider an exam if the pain lasts more than a couple of weeks, keeps coming back, is affecting your sleep or work, or started after a fall or accident. Please seek medical care right away if you have back pain with fever, unexplained weight loss, numbness in the groin or inner thighs, new trouble controlling your bladder or bowels, or weakness in your legs.

How Lake Hamilton Family and Sports Chiropractic Can Help

At Lake Hamilton Family and Sports Chiropractic, Dr. Tyler Kight starts by listening to your history and examining how your low back, pelvis, and hips are moving. The goal is to figure out whether the SI joint is likely the main source of your pain or whether something else, such as a disc or hip issue, fits better. If chiropractic care is not the right fit, he will refer you to the appropriate provider.

When care is appropriate, it may include gentle adjustments, soft tissue work, and simple exercises to improve how your hips and core support the pelvis. Research on SI joint pain is still growing, and results vary from person to person, so we focus on a clear plan and check in on how you are responding. You can read more about our approach on our back pain relief in Hot Springs page.

Our Hot Springs office is at 1880 Airport Rd, Suite B, and is open Monday through Friday from 8:30am to 5:30pm. Call (501) 762-9648 or book your appointment online. To learn more about our team and services, visit the Lake Hamilton Family and Sports Chiropractic home page.

SI Joint Pain FAQ

How do I know if my pain is from the SI joint or my lower back?

It can be hard to tell on your own because the symptoms overlap. SI joint pain is usually felt on one side, low near the top of the buttock, and often flares with standing up, stairs, or standing on one leg. An exam with a few specific movement tests helps sort it out.

Is SI joint pain the same as sciatica?

No. Sciatica comes from irritation of the sciatic nerve and often causes pain, numbness, or tingling down the leg, sometimes below the knee. SI joint pain can spread into the buttock or thigh but usually comes from the joint itself.

How long does SI joint pain take to get better?

Many flare-ups settle within a few weeks with activity changes and care, while longer-lasting cases may take more time. Your provider can give you a better idea after an exam.

Backpack Back Pain: A Guide for Hot Springs Area Parents

By mid-October, the school year is in full swing for families in Lakeside, Lake Hamilton, Fountain Lake, Cutter Morning Star, Jessieville, and Hot Springs schools. Along with homework and activities comes something parents notice every day: the backpack. Between textbooks, laptops, binders, water bottles, lunch, and sports gear, many kids carry a lot of weight to and from school. If your child has started complaining about a sore back, neck, or shoulders, the backpack is a good place to start looking.

This post covers how backpacks can contribute to aches and pains in kids and teens, simple ways to make them easier to carry, and when it makes sense to have your child checked. It is general information for parents, not a diagnosis.

How Backpacks Can Cause Aches and Pains

A backpack that is too heavy, worn too low, or carried on one shoulder can change the way a child stands and walks. To balance a heavy load, kids often lean forward, round their shoulders, or tilt to one side. Doing that for a few minutes is not a problem, but repeated every day, on long walks between classes, to the bus, and up stairs, it can leave muscles in the back, neck, and shoulders tired and sore.

Pediatric and orthopedic groups commonly suggest keeping a loaded backpack to a small portion of a child’s body weight, often in the range of 10 to 20 percent. That is a general guideline, not a strict rule, but it is a helpful way to check whether a bag has gotten out of hand.

Signs the Backpack May Be a Problem

• Your child struggles to put the backpack on or take it off.
• They lean forward noticeably when carrying it.
• They complain of back, neck, or shoulder pain after school.
• You notice red marks on their shoulders from the straps.
• They mention tingling or numbness in their arms or hands.
• They usually carry the bag on one shoulder.

Tips for Safer Backpack Use

Choose the right backpack

Look for wide, padded shoulder straps, a padded back panel, and a size that matches your child’s torso. A waist strap or chest strap can help spread the load. Bigger is not better; a large bag tends to get filled.

Wear both straps

Slinging a backpack over one shoulder shifts all the weight to one side. Encourage your child to use both straps every time.

Adjust the fit

Tighten the straps so the pack sits close to the body, with the bottom resting around the waist rather than hanging down near the hips or below.

Pack smart

Put the heaviest items, like textbooks and laptops, closest to the back. Use the compartments so items do not shift around.

Clean it out regularly

Once a week, go through the bag together and remove anything that does not need to be carried. Old papers, extra books, and forgotten items add up.

Use lockers and digital options

If your child’s school has lockers or digital textbooks, encourage them to use them to cut down on what they carry all day.

Stay active

Kids who are active, whether through sports, play, or family walks, generally have stronger muscles to handle daily loads. Good posture habits during homework and screen time can help too.

When to Have Your Child Checked

Occasional soreness after a heavy day usually settles once the load is lightened. It is a good idea to have your child evaluated if back or neck pain lasts more than a week or two, keeps coming back, wakes them up at night, or affects their activities or sports.

Please contact your child’s pediatrician or seek medical care promptly if back pain comes with fever, unexplained weight loss, numbness or weakness in the legs, trouble with bladder or bowel control, or follows a fall or injury.

How Lake Hamilton Family and Sports Chiropractic Can Help

At Lake Hamilton Family and Sports Chiropractic, Dr. Tyler Kight sees patients of every age, including kids and teens. A visit starts with a consultation and exam to understand what is causing the discomfort. If chiropractic care is not the right fit, he will refer you to the proper provider. When care is appropriate, it may include gentle adjustments, soft tissue work, and simple exercises and posture tips your child can use at home. Learn more about our family chiropractic services.

Our Hot Springs office at 1880 Airport Rd, Suite B, is open Monday through Friday from 8:30am to 5:30pm, which can make after-school visits easier to schedule. Call (501) 762-9648 or schedule a visit online. You can also visit our homepage to learn more about our practice.

Backpack Back Pain FAQ

How heavy should my child’s backpack be?

A common guideline is that a loaded backpack should be no more than about 10 to 20 percent of a child’s body weight. If your child is leaning forward or struggling to carry it, it is probably too heavy.

Are rolling backpacks better?

Rolling bags can take weight off the back, but they can be hard to pull up stairs and some schools do not allow them. A properly fitted backpack worn on both shoulders works well for most kids.

Is chiropractic care safe for children?

Care for kids is adapted to their age and size and starts with an exam. If anything suggests your child needs a different kind of care, we will refer you.

Winterizing Your Boat on Lake Hamilton? Tips to Avoid Back Strain

When the weather cools off on Lake Hamilton, a different kind of lake work begins. Boats get winterized and covered, pontoons get pulled, docks get cleaned up, and life jackets, tubes, and coolers get hauled up to storage. Whether you live on the lake, keep a boat at a marina, or spend weekends on Lake Ouachita or Lake Catherine, end-of-season chores involve a lot of lifting, bending, twisting, and working in awkward spots. That is a common recipe for a sore back.

This post covers why boat and dock chores can be tough on your back, practical ways to protect yourself while you close out the season, and when it may be time to have pain checked. It is general information, not a diagnosis.

Why End-of-Season Lake Chores Strain the Back

Most boat and dock work is done in tight or unstable spaces. You may be leaning over a gunwale to reach the engine, kneeling in the bottom of a boat, stretching to pull a cover tight, or lifting batteries and gear from a moving dock. These positions make it hard to keep your back in a comfortable position, and many of them combine bending with twisting, which is a common setup for back strain. Lake chores also tend to get done all at once on a single weekend, which means hours of work your body may not be used to.

Common Chores That Cause Trouble

Removing and carrying batteries

Marine batteries are heavy and awkward to grip. Lifting one out of a compartment while bent over is one of the more common ways people strain their back during winterizing.

Covering and shrink-wrapping

Pulling a heavy cover over a boat or reaching across a wide deck involves a lot of overhead reaching and twisting, which can stress the shoulders, neck, and back.

Working on the engine

Changing oil, fogging the engine, or swapping filters often means leaning over the stern for long periods. Holding that bent position can leave your lower back stiff and achy afterward.

Hauling gear up from the dock

Carrying coolers, tubes, life jackets, and fuel cans up the steps or hill from the water adds up, especially on steep lake lots around Hot Springs.

Dock maintenance

Scrubbing, pressure washing, and repairing boards often means kneeling or squatting for long stretches on a hard, sometimes slippery surface.

Tips to Protect Your Back

• Spread the work out. Instead of doing everything in one long day, break chores into shorter sessions over a couple of weekends.
• Warm up before heavy work. A short walk and some gentle hip and back movement can help your body get ready.
• Lift with your legs and keep loads close. Bend at the hips and knees, hold heavy items close to your body, and avoid lifting with your arms stretched out.
• Turn your feet, not your back. When moving something heavy, pivot with your feet instead of twisting at the waist.
• Get help with heavy or awkward items. Batteries, outboard motors, and big covers are easier and safer with two people. A dolly or cart helps with gear on the walk up from the dock.
• Change positions often. If you are bent over the engine or kneeling on the dock, stand up and stretch every 15 to 20 minutes.
• Use a kneeling pad. A pad makes dock and deck work more comfortable and makes it easier to keep a better position.
• Watch your footing. Wet docks, algae, and fall leaves can be slippery. Good shoes with grip help prevent falls.

If Your Back Is Sore Afterward

Mild muscle soreness after a day of hard work is common and usually improves within a few days. Many people find that staying gently active, such as short walks, works better than lying in bed. Heat or ice for comfort and light stretching may also help. You can find more general tips on our back pain relief page.

When to Get Help

Consider having your back checked if pain lasts more than a week or two, keeps returning whenever you do physical work, travels down a leg, or is affecting your sleep or daily activities.

Please get medical care right away if you have numbness in the groin or inner thighs, new trouble controlling your bladder or bowels, weakness in your legs, pain after a fall, fever, or back pain that is severe and constant even at rest.

How Lake Hamilton Family and Sports Chiropractic Can Help

At Lake Hamilton Family and Sports Chiropractic, Dr. Tyler Kight will talk with you about what happened, examine how your back is moving, and explain your options. If chiropractic care is not the right fit, he will refer you to the proper provider. When care is appropriate, it may include adjustments, soft tissue work, and home exercises to help you move more comfortably. Learn more about our chiropractic therapy services.

Our Hot Springs office at 1880 Airport Rd, Suite B, is just a short drive from Lake Hamilton and is open Monday through Friday from 8:30am to 5:30pm. Call (501) 762-9648 or request an appointment online. You can also visit our homepage to learn more about our practice.

Boat and Dock Back Pain FAQ

Is it better to use heat or ice for a strained back?

Both are commonly used for comfort. Many people prefer ice in the first day or two and heat after that, but use whichever feels better and avoid applying either directly to the skin for long periods.

Should I rest completely if I hurt my back?

For most simple back strains, staying gently active tends to be better than full bed rest. Avoid heavy lifting until it settles.

Can I prevent back pain during lake chores entirely?

Not always, but pacing the work, using good lifting habits, and getting help with heavy items can lower the strain on your back.

Fall Hiking in Hot Springs: How to Protect Your Knees and Back on the Trail

Fall is one of the best times of year to hit the trails around Hot Springs. The summer heat finally breaks, the leaves start to turn, and places like the Sunset Trail, the trails on Hot Springs Mountain and North Mountain in Hot Springs National Park, and the paths around Lake Ouachita and Lake Catherine State Park fill up with walkers and hikers. It is a great way to stay active, but our local trails are rocky, rooty, and full of climbs and descents, and that can be hard on knees, hips, ankles, and backs.

This post covers why hiking can lead to aches and pains, practical ways to protect your body on the trail this fall, and when it makes sense to have a sore spot checked. It is general information, not a diagnosis, so if something hurts in a way that worries you, get it looked at.

Why Hiking Can Be Hard on the Body

Walking on a sidewalk and hiking a Ouachita Mountain trail are very different activities. On the trail, every step lands on a slightly different surface. Your ankles constantly adjust to rocks and roots, your knees and thighs work hard to control you on the way down, and your back and hips carry the load of a pack while you lean into climbs. Many people also go from very little activity during the hot summer months straight into a long fall hike, and joints and muscles that are not ready for that load can complain the next day.

Common Hiking Aches and Injuries

Knee pain on the way down

Plenty of hikers feel fine climbing but notice pain around or behind the kneecap on the descent. Going downhill asks the front thigh muscles to work as brakes, and that puts extra stress on the knee. Long, steep downhill sections are a common trigger.

Ankle sprains

Rolling an ankle on a loose rock or hidden root is one of the most common trail injuries. Fallen leaves can make it harder to see what is under your feet, which is worth keeping in mind this time of year.

Lower back soreness

A heavy or poorly fitted pack, leaning forward on climbs, and hours on uneven ground can all leave the lower back stiff and sore. If your hips are tight, your back often ends up doing extra work.

Hip and IT band irritation

Pain on the outside of the hip or knee can show up with longer hikes, especially when someone increases distance quickly.

Foot and heel pain

Worn-out shoes and long days on rocky ground can irritate the bottom of the foot and the heel. If you notice sharp heel pain with your first steps in the morning, our earlier post on plantar fasciitis may be helpful.

Tips to Protect Your Body on the Trail

• Build up gradually. If you have not hiked much this year, start with shorter, flatter routes and add distance and elevation over a few weeks.
• Warm up first. A few minutes of easy walking, leg swings, and gentle hip circles at the trailhead helps get your body ready for climbs.
• Shorten your stride on descents. Smaller steps with slightly bent knees can reduce the pounding on your knees going downhill.
• Consider trekking poles. Many hikers find poles help with balance on rocky ground and take some of the load off knees on steep sections.
• Wear supportive footwear. Shoes or boots with good grip and support make a difference on our rocky trails. Replace them when the tread and cushioning are worn down.
• Pack light and fit your pack well. Carry what you need, use the hip belt so your hips carry most of the weight, and keep heavier items close to your back.
• Watch your footing in the leaves. Fall leaves can hide rocks, roots, and holes. Slow down in leaf-covered sections.
• Stay hydrated and take breaks. Even on cool fall days, a long climb can leave you more tired than you expect, and tired legs are more likely to slip.

After the Hike

Some muscle soreness the day after a challenging hike is normal and usually fades within a few days. Gentle walking, light stretching for your calves, thighs, and hips, and heat or ice for comfort are reasonable first steps for many people. Pay attention to pain that is sharp, gets worse instead of better, or changes how you walk.

When to Get Help

It may be time to have it checked if pain lasts more than a week or two, keeps coming back every time you hike, or limits your sleep or daily routine. Swelling or an ankle you cannot put weight on also deserves attention.

Please seek urgent medical care if you have a fall with severe pain, a joint that looks out of place, numbness or weakness in your legs, or new trouble controlling your bladder or bowels.

How Lake Hamilton Family and Sports Chiropractic Can Help

At Lake Hamilton Family and Sports Chiropractic, Dr. Tyler Kight starts with a consultation and exam to understand what is going on and whether chiropractic care is a good fit. If it is not, he will refer you to the right provider. When care is appropriate, it may include adjustments, soft tissue work, mobility work, and home exercises to help you get back on the trail with less strain. You can read more on our sports chiropractor services page. Everyone responds differently, and our goal is to help you move more comfortably, not to promise a quick fix.

Our Hot Springs office at 1880 Airport Rd, Suite B, is open Monday through Friday from 8:30am to 5:30pm. Call (501) 762-9648 or book an appointment online.

Fall Hiking FAQ

Why do my knees hurt more going downhill than uphill?

Going downhill makes your thigh muscles work as brakes, which puts more stress on the front of the knee. Shorter steps and trekking poles help many hikers.

Should I keep hiking if my knee or back is sore?

Mild soreness that fades quickly is common. Sharp pain, pain that gets worse as you hike, or pain that changes how you walk is a sign to stop and let it settle.

Is chiropractic care only for back pain?

No. Along with back and neck pain, we see many patients for sports and activity injuries, including sprains, strains, and hip and knee problems, after an exam shows that care is appropriate.

Sciatica: What That Shooting Leg Pain Means and What Can Help

Sciatica has a way of getting your attention. One day your lower back is a little stiff, and the next you have a sharp, burning, or electric pain running down the back of one leg. Sitting in the car on the drive across Hot Springs, standing at work, or even trying to get comfortable in bed can become a challenge.

Sciatica is common, and many cases improve with time and the right kind of care. Here is a plain-language look at what sciatica is, what can cause it, what you can try at home, and when it is time to get help.

What Is Sciatica?

The sciatic nerve is the longest nerve in the body. It starts from nerve roots in the lower back, travels through the buttock, and runs down the back of each leg. “Sciatica” is not a diagnosis by itself. It is a description of symptoms that happen when something irritates or puts pressure on that nerve or the nerve roots that form it.

Common symptoms

• Pain that starts in the lower back or buttock and travels down the back of the thigh, sometimes below the knee
• Burning, shooting, or electric-shock type pain, usually on one side
• Numbness, tingling, or a pins-and-needles feeling in the leg or foot
• Pain that gets worse with sitting, coughing, or sneezing
• Leg pain that may feel worse than the back pain

What Causes Sciatica?

Several different problems can irritate the sciatic nerve, which is why an exam matters. Some of the more common causes include:

• A bulging or herniated disc in the lower back pressing on a nerve root
• Spinal stenosis, a narrowing of the spaces where nerves travel, which is more common as we age
• Piriformis syndrome, where a muscle deep in the buttock irritates the nerve
• Joint irritation and muscle tightness in the lower back and pelvis

Things that can make sciatica more likely include long hours of sitting, heavy or awkward lifting, a recent increase in activity, and pregnancy. Around Hot Springs, we often hear about symptoms flaring after a long day of yard work, a road trip, or hours spent in a bass boat on Lake Hamilton or Lake Ouachita.

What You Can Try at Home

For mild sciatica without warning signs, these steps may help while things settle down:

• Keep gently moving. Bed rest for long periods usually is not recommended. Short, easy walks are often better than staying still.
• Break up sitting time. Get up every 20 to 30 minutes if sitting makes your leg pain worse.
• Use ice or heat for comfort. Use whichever feels better, for about 15 to 20 minutes at a time, with a towel between the pack and your skin.
• Be careful with lifting and twisting. Bend at your hips and knees, keep loads close, and avoid twisting while carrying something.
• Pay attention to positions. Many people find certain positions ease their leg pain. A pillow between the knees when sleeping on your side is a common one.

Avoid aggressive stretching if it makes your leg symptoms worse. Pain that spreads farther down the leg is usually a sign to back off.

When Sciatica Needs Urgent Care

Some symptoms need emergency medical attention right away. Go to the emergency room or call 911 if you have:

• New loss of bladder or bowel control
• Numbness in the groin, inner thighs, or “saddle” area
• Leg weakness that is getting worse, such as a foot that drags or catches
• Back and leg pain after a serious fall or car accident
• Back pain with fever or unexplained weight loss

You should also get checked if your symptoms last more than a few weeks, keep returning, or are severe enough to interfere with sleep and work.

How Sciatica Is Treated at Our Office

Because sciatica can come from different sources, care starts with a careful history and exam. Dr. Kight will ask about when your symptoms started and what makes them better or worse, then perform tests to help figure out which tissues are involved. If your symptoms suggest a problem that needs imaging, a specialist, or another kind of care, we will refer you.

When chiropractic care is a good fit, a plan may include gentle spinal adjustments, soft tissue work, targeted stretches, and exercises to support your lower back and hips. You will also get guidance on sitting, lifting, and sleeping positions so you can help your recovery at home. Our page on back pain relief in Hot Springs explains more about how we approach lower back problems.

If leg pain is slowing you down, request an appointment or call (501) 762-9648. Our Hot Springs office at 1880 Airport Rd, Suite B, is open Monday through Friday, 8:30am to 5:30pm. Patients in southwest Arkansas can also see us at our Ashdown office, 370 W Main St, on Tuesdays from 8:30am to 4:00pm; call (870) 898-5037 for that location. Learn more about chiropractic care in Hot Springs on our homepage.

Sciatica FAQ

How long does sciatica usually last?

It varies. Many cases improve over several weeks, while others take longer or come and go. Ongoing or worsening symptoms should be evaluated.

Can sitting make sciatica worse?

For many people, yes. Long periods of sitting can increase pressure in the lower back. Breaking up sitting time and adjusting your chair often helps.

Is chiropractic care safe for sciatica?

For many people with sciatica, chiropractic care is a reasonable conservative option once serious causes have been ruled out. That is why we start with a thorough exam and refer out when something needs a different kind of care.