Month: November 2026

Kayaking and Paddleboarding Aches: Tips for Lake Hamilton Paddlers

Paddling is one of the best ways to enjoy the water around Hot Springs. Lake Hamilton’s coves, the quieter stretches of Lake Ouachita, and Lake Catherine all draw kayakers and paddleboarders, and many locals keep paddling well into the cooler months. But hours of repetitive strokes can leave you with a sore lower back, tight shoulders, or a stiff neck. At Lake Hamilton Family and Sports Chiropractic, we help paddlers and other active people in the Hot Springs area stay comfortable and keep doing what they enjoy. Here are practical tips to help protect your body on the water.

Why Paddling Can Cause Aches and Pains

Kayaking and stand-up paddleboarding look like arm sports, but a good stroke is powered by the trunk and hips. When paddlers rely mostly on their arms and shoulders, or sit slumped for a long time, strain can build up in a few common places.

Lower Back

Sitting in a kayak with your legs straight and your pelvis tipped back can round the lower back for hours. Add twisting strokes and lifting a boat onto a car roof, and the lower back takes a lot of stress.

Shoulders

Reaching far forward with each stroke, pulling with the arms instead of rotating the torso, or holding the paddle with a high, wide grip can irritate the rotator cuff and the front of the shoulder.

Neck and Upper Back

Looking down at the water, hunching the shoulders, and gripping the paddle tightly can all lead to neck tension and soreness between the shoulder blades.

Wrists and Forearms

A death grip on the paddle and bent wrists can make the forearms and wrists ache after a long session.

Paddling Technique Tips

• Rotate from your torso. Let your trunk turn with each stroke so your larger core and back muscles share the work with your arms.
• Sit tall. In a kayak, sit up with a slight bend in your knees and your feet braced on the foot pegs. A supportive seat back or a small cushion can help.
• Keep your grip relaxed. Hold the paddle firmly enough to control it, with straight wrists and loose fingers.
• Keep strokes close. Avoid over-reaching far in front of you, which puts more load on the shoulder.
• On a paddleboard, bend your knees. Use your legs and hips rather than bending forward at the waist with locked knees.

Protect Your Back On Shore, Too

Many paddling injuries happen before or after the trip. Loading a kayak onto a truck or roof rack, carrying a board down to the ramp, and dragging a boat up a bank can strain the lower back. Get help from a friend, use a cart or kayak dolly, keep the boat close to your body, bend your knees, and turn with your feet instead of twisting your back while holding the weight.

Warm Up and Cool Down

Before you launch, take five minutes for gentle trunk rotations, arm circles, hip circles, and a few squats. After you paddle, stretch your chest, shoulders, hips, and hamstrings. In cooler weather, muscles may feel tighter, so give yourself a little extra warm-up time and dress for the water temperature, not just the air.

Build Strength Off the Water

A strong core and upper back can make paddling feel easier. Planks, side planks, bird dogs, band rows, and band pull-aparts a few times a week are a simple place to start. Mobility work for the hips and mid-back also helps you rotate more freely in the boat.

When to Get Checked

Some soreness after a long paddle is normal and usually fades in a day or two. Consider having it checked if pain lasts more than a week or two, keeps coming back every time you paddle, wakes you at night, or comes with numbness, tingling, or weakness in an arm or leg. A sports-focused chiropractor can assess your spine, shoulders, and movement and may recommend adjustments, soft tissue work, and exercises to help you get back on the water. If you had a fall or a serious injury, see a medical provider first.

Frequently Asked Questions

Is kayaking bad for your back?

Not usually. With good posture, torso rotation, and a supportive seat, many people with back concerns paddle comfortably. Long sessions in a slumped position are more likely to cause trouble.

Why do my shoulders hurt after kayaking?

Shoulder pain often comes from pulling mostly with the arms, reaching too far forward, or a high, wide grip. Rotating your torso and keeping strokes closer to the boat may help.

Can a chiropractor help with paddling injuries?

A chiropractor can evaluate back, neck, and shoulder pain related to paddling and may use adjustments, soft tissue care, and exercise guidance as part of a plan when appropriate.

Schedule a Visit

If paddling has left you with back, neck, or shoulder pain that is not going away, Lake Hamilton Family and Sports Chiropractic can help you understand what is going on and what your options are. Learn more about our sports chiropractic care, or book an appointment online.

Our Hot Springs office is at 1880 Airport Rd Suite B, Hot Springs, AR 71913, (501) 762-9648, open Monday through Friday, 8:30am to 5:30pm. Our Ashdown office is at 370 W Main St, Ashdown, AR 71822, (870) 898-5037, open Tuesdays only, 8:30am to 4:00pm.

This article is educational and is not a substitute for individual medical advice. If you have severe or sudden pain, numbness or weakness, loss of bladder or bowel control, fever, chest pain, or pain after a serious fall or accident, call 911 or go to the nearest emergency room.

Rib Pain and Mid-Back Pain: When a Rib Feels Out of Place

Pain along the ribs or in the middle of the back can be unsettling. It may feel sharp when you take a deep breath, twist to reach the seat belt, or roll over in bed. Some people describe it as a “rib out of place” feeling, a catch right next to the spine or under a shoulder blade. At Lake Hamilton Family and Sports Chiropractic, we see this kind of mid-back and rib pain in people across Hot Springs, Lake Hamilton, and Hot Springs Village, from desk workers to weekend athletes. Here is what may be behind it, what you can try at home, and when it needs a closer look.

How the Ribs and Mid-Back Work Together

Your twelve pairs of ribs attach to the thoracic spine in the back through small joints called costovertebral and costotransverse joints. In the front, most ribs connect to the breastbone through cartilage. Every breath moves these joints a little, and so does every twist, reach, and bend. When the joints, the cartilage, or the muscles between the ribs get irritated, the result can be pain that seems to wrap around the chest or sit in one spot beside the spine.

Common Causes of Rib and Mid-Back Pain

Joint Irritation Near the Spine

The small joints where the ribs meet the spine can become stiff or irritated after an awkward lift, a sudden twist, or long hours hunched over a phone or steering wheel. This often causes a sharp, localized pain next to the spine that gets worse with deep breaths or certain movements.

Muscle Strain

The intercostal muscles between the ribs and the larger muscles of the upper back can be strained by heavy lifting, yard work, a hard cough, or reaching overhead. Strains usually feel sore and tender and may ache more after activity.

Costochondritis

Costochondritis is inflammation of the cartilage where ribs join the breastbone. It causes tenderness at the front of the chest. Because chest pain has many possible causes, front-of-chest pain should always be checked by a medical provider first.

Posture and Stiffness

A rounded upper back from desk work, driving, or screen time can leave the mid-back stiff. A stiff thoracic spine may make the rib joints and surrounding muscles work harder, which can contribute to recurring aches.

When Rib or Chest Pain Is an Emergency

Not all rib-area pain comes from muscles and joints. Call 911 or go to the emergency room right away if you have chest pain or pressure, pain spreading to the arm, jaw, or neck, shortness of breath, sweating, dizziness, coughing up blood, or pain after a fall or car accident. Pain with fever or a cough that will not go away also needs medical attention. These can be signs of heart, lung, or other serious problems, and they need to be ruled out before anyone treats the area as a musculoskeletal issue.

Home Care That May Help

• Keep moving gently. Easy walking and normal daily activity usually help more than staying still.
• Use heat or ice. Many people find ice helpful in the first day or two and gentle heat for tight muscles after that.
• Breathe fully. Shallow breathing to avoid pain can make stiffness worse. Try slow, comfortable deep breaths several times a day.
• Try gentle mobility. Seated rotations, cat-cow stretches, and lying over a rolled towel placed along the mid-back may ease stiffness. Stop if a movement causes sharp pain.
• Check your setup. Bring your screen to eye level and take short breaks from sitting.

How a Chiropractor May Help

When serious causes have been ruled out, a chiropractic exam can help identify whether the pain is coming from the rib joints, the thoracic spine, or the surrounding muscles. Care may include gentle adjustments or mobilization of the mid-back and rib joints, soft tissue work, and specific exercises and posture guidance. Research supports spinal manipulation and exercise as reasonable options for some types of back pain, and many people with rib joint irritation notice easier breathing and movement as the area loosens up. Your chiropractor will also tell you if your symptoms point to the need for a referral.

Preventing Flare-Ups

Keep your upper back strong with rows and band pull-aparts, stay mobile with regular rotation stretches, lift with your legs and keep loads close to your body, and avoid long, unbroken stretches of slouched sitting. If you play golf, tennis, or pickleball around Hot Springs, a good warm-up that includes trunk rotation can help prepare your ribs and mid-back for twisting.

Frequently Asked Questions

Can a rib really go out of place?

Ribs do not usually pop out of place, but the joints where they meet the spine can become irritated or stiff, which can create that “out of place” feeling.

How long does rib and mid-back pain last?

Many mild strains and joint irritations improve within a few days to a few weeks. Pain that lingers, gets worse, or keeps returning is worth having examined.

Should I see a doctor before a chiropractor for chest or rib pain?

Yes, if the pain is in the front of the chest, came on suddenly, or comes with shortness of breath, dizziness, or other warning signs. Get those checked by a medical provider or emergency care first.

Schedule a Visit

If rib or mid-back pain keeps catching you when you breathe, twist, or reach, and serious causes have been ruled out, our Hot Springs chiropractic team can help you understand what is going on and what your options are. Learn more about our chiropractic therapy, or book an appointment online.

Our Hot Springs office is at 1880 Airport Rd Suite B, Hot Springs, AR 71913, (501) 762-9648, open Monday through Friday, 8:30am to 5:30pm. Our Ashdown office is at 370 W Main St, Ashdown, AR 71822, (870) 898-5037, open Tuesdays only, 8:30am to 4:00pm.

This article is educational and is not a substitute for individual medical advice. If you have severe or sudden pain, numbness or weakness, loss of bladder or bowel control, fever, chest pain, or pain after a serious fall or accident, call 911 or go to the nearest emergency room.

Lower Back Pain From Lifting Weights: Tips for Hot Springs Gym-Goers

Strength training is one of the best things you can do for your health, at any age. Whether you lift at a gym in Hot Springs, train for a sport at Lakeside, Lake Hamilton, Fountain Lake, or Jessieville, or keep a set of dumbbells in your garage, building strength supports your bones, joints, and back. But a sore or tweaked lower back after deadlifts, squats, or rows is one of the most common complaints we hear from active patients at Lake Hamilton Family and Sports Chiropractic. Here is what usually causes it and how to keep training safely.

Why Lifting Can Strain the Lower Back

Most lifting-related back pain is a muscle or soft tissue strain rather than serious damage. It tends to happen when the load, the form, or the amount of training gets ahead of what your body is ready for. Common culprits include:

• Rounding the lower back under heavy load, especially at the bottom of a deadlift or squat
• Adding weight too fast or jumping back to old numbers after time off
• Skipping a warm-up, especially on cold mornings
• Fatigue at the end of a hard set or a long workout, when form slips
• Limited hip or ankle mobility, which can push extra motion into the lower back
• Too little recovery between heavy sessions

Form Tips for the Big Lifts

Deadlifts

Keep the bar close to your legs, brace your core before you pull, and think of pushing the floor away with your legs rather than yanking with your back. If you cannot keep a neutral spine at the bottom, start the lift from blocks or use a trap bar while you build mobility.

Squats

Squat to a depth you can control without your pelvis tucking under. Box squats and goblet squats are good ways to practice the pattern with less load on the spine.

Bent-Over Rows

Chest-supported rows or single-arm rows with a hand on a bench take a lot of strain off the lower back while still training the upper back.

Smart Programming Habits

• Warm up with 5 to 10 minutes of light cardio and lighter sets of your first lift.
• Progress gradually. Small, steady jumps in weight are easier on your back than big ones.
• Train your core with planks, side planks, bird dogs, and carries.
• Sleep and recover. Back-to-back heavy days for the same muscles raise the risk of strain.

What to Do If You Tweak Your Back

Stop the session rather than pushing through sharp pain. In the first few days, gentle walking and easy movement usually help more than complete bed rest. Many people use ice early on and heat for tightness after that. Ease back into training with lighter weights and pain-free movements, and avoid the lift that caused the problem until it feels normal.

When to Get It Checked

See a professional if pain is not improving after a week or two, keeps coming back with the same lifts, or travels down a leg with tingling, numbness, or weakness. Seek urgent care for loss of bladder or bowel control or numbness in the groin area. A sports-focused chiropractor can examine your back and hips, look at your movement, and recommend care and a plan for returning to the gym.

Frequently Asked Questions

Should I stop lifting if my back hurts?

Not always. Many people can keep training around a mild strain by lowering the weight and avoiding painful movements. Sharp, worsening, or radiating pain is a reason to stop and get evaluated.

Does a weightlifting belt prevent back injuries?

A belt can help some lifters brace during heavy sets, but it is not a substitute for good form, gradual progression, and a strong core.

Can a chiropractor help with back pain from the gym?

A chiropractor can assess what is driving the pain and may use adjustments, soft tissue work, and exercise guidance to help you recover and return to training when appropriate.

Schedule a Visit

If a lifting tweak is not settling down or keeps coming back, seeing a Hot Springs sports chiropractor can help you understand what is going on and what your options are. Learn more about our sports injury care, or book an appointment online.

Our Hot Springs office is at 1880 Airport Rd Suite B, Hot Springs, AR 71913, (501) 762-9648, open Monday through Friday, 8:30am to 5:30pm. Our Ashdown office is at 370 W Main St, Ashdown, AR 71822, (870) 898-5037, open Tuesdays only, 8:30am to 4:00pm.

This article is educational and is not a substitute for individual medical advice. If you have severe or sudden pain, numbness or weakness, loss of bladder or bowel control, fever, chest pain, or pain after a serious fall or accident, call 911 or go to the nearest emergency room.

Piriformis Syndrome: Deep Buttock Pain and What Can Help

Some people describe it as a deep ache right in the middle of one buttock. Others feel it as a tight knot that gets worse when they sit in the car, climb stairs, or cross their legs, and sometimes it sends pain or tingling down the back of the thigh. One possible cause of this pattern is piriformis syndrome. At Lake Hamilton Family and Sports Chiropractic in Hot Springs, we often help people sort out whether their buttock pain is coming from a muscle, a joint, or the lower back.

What Is the Piriformis Muscle?

The piriformis is a small, flat muscle deep in the buttock. It runs from the base of the spine (the sacrum) to the top of the thigh bone and helps rotate the hip outward. The sciatic nerve passes very close to it, and in some people it runs right through or beside the muscle. When the piriformis is tight, irritated, or in spasm, it may irritate the nearby nerve and cause sciatica-like symptoms.

Common Symptoms

• A deep ache or tenderness in one buttock
• Pain that is worse after sitting for a while, especially on hard seats or in the car
• Discomfort when climbing stairs, running, or getting up from a chair
• Pain, tingling, or numbness that may travel down the back of the thigh
• Some relief when walking or lying down

Piriformis Syndrome or Something Else?

Buttock and leg pain can come from several sources, including a herniated disc in the lower back, SI joint irritation, hip problems, or spinal stenosis. Piriformis syndrome is a debated diagnosis among researchers, and it is often identified by ruling out these other causes. That is why a hands-on exam matters more than guessing from a list of symptoms.

What Can Cause It?

There is often no single cause, but common contributors include:

• Prolonged sitting, including long drives or desk work, or sitting on a wallet in your back pocket
• Overuse from running, cycling, hiking hills, or sports with lots of cutting and pivoting
• A fall or direct hit to the buttock
• Weak hip and core muscles that make the piriformis work harder
• Changes in how you walk because of a sore foot, knee, or back

Home Care That May Help

• Take breaks from sitting. Stand and walk for a few minutes every half hour.
• Move your wallet out of your back pocket.
• Try gentle stretching. A common one is lying on your back, crossing the sore-side ankle over the opposite knee, and gently pulling the knee toward your chest until you feel a stretch. Stop if it causes sharp pain or tingling.
• Use heat on tight muscles, or ice if it feels better after activity.
• Ease off aggravating activities for a short time rather than stopping all movement.

How Chiropractic and Hands-On Care May Help

At our office, an evaluation usually looks at your lower back, pelvis, and hips together. Depending on what we find, care may include chiropractic adjustments for the lower back and pelvis, soft tissue work or massage for the tight muscles of the hip and buttock, and stretching and strengthening exercises you can do at home. The goal is to reduce irritation and address the habits or weaknesses that keep the problem coming back. Results vary from person to person, and if your symptoms point to something that needs other care, we will tell you.

When to Seek Care Right Away

Get prompt medical care if leg weakness is getting worse, you have numbness in the groin or inner thighs, you lose control of your bladder or bowels, or the pain follows a serious fall or comes with fever.

Frequently Asked Questions

Is piriformis syndrome the same as sciatica?

Not exactly. Sciatica describes pain along the sciatic nerve, and it has several possible causes. Piriformis syndrome is one possible cause, but disc and joint problems in the lower back are also common causes.

How long does piriformis syndrome last?

It varies. Many people improve over weeks with activity changes, stretching, and hands-on care, while others take longer, especially if the underlying cause is not addressed.

Can massage help piriformis pain?

Many people find that massage and other soft tissue work help relax a tight piriformis and the surrounding hip muscles, especially when combined with stretching and strengthening.

Schedule a Visit

If deep buttock or hip pain is keeping you from sitting, walking, or sleeping comfortably, our chiropractic office in Hot Springs can help you understand what is going on and what your options are. Learn more about our massage therapy, or book an appointment online.

Our Hot Springs office is at 1880 Airport Rd Suite B, Hot Springs, AR 71913, (501) 762-9648, open Monday through Friday, 8:30am to 5:30pm. Our Ashdown office is at 370 W Main St, Ashdown, AR 71822, (870) 898-5037, open Tuesdays only, 8:30am to 4:00pm.

This article is educational and is not a substitute for individual medical advice. If you have severe or sudden pain, numbness or weakness, loss of bladder or bowel control, fever, chest pain, or pain after a serious fall or accident, call 911 or go to the nearest emergency room.

Working From Home Back Pain: Home Office Setup Tips That May Help

More people in Hot Springs, Lake Hamilton, and Hot Springs Village now work from home at least part of the week. It saves the commute, but it often comes with a laptop on the couch, a kitchen chair that was never meant for eight hours, and a lot less walking than a normal office day. At Lake Hamilton Family and Sports Chiropractic, we regularly see remote workers whose lower back, neck, or shoulders started bothering them after they moved their work home. Small changes to your setup and routine can make a real difference.

Why Home Offices Are Hard on Your Back

A traditional office usually has an adjustable chair, a desk at a reasonable height, and a monitor you can raise. Many home setups have none of those. Common problems include:

• Laptop-only work, which pulls your head and shoulders forward to see the screen.
• Couch, bed, or recliner work, where the lower back rounds and the neck bends down for long stretches.
• Kitchen or dining chairs with no lumbar support and a seat at the wrong height.
• Less incidental movement. There is no walk from the parking lot, to a meeting room, or down the hall to a coworker.

None of these is dangerous by itself. The issue is holding one position for hours, day after day, without a break.

Set Up a Simple, Back-Friendly Workspace

You do not need expensive furniture. A few adjustments usually help more than any single product.

Screen Height

The top of your screen should be roughly at eye level, about an arm’s length away. If you use a laptop, set it on a stack of books or a stand and use a separate keyboard and mouse. This one change often takes a lot of strain off the neck and upper back.

Chair and Seat Height

Sit with your feet flat on the floor and your knees roughly level with your hips. If your feet do not reach, use a footrest or a sturdy box. A small pillow or rolled towel behind the lower back can give support that a dining chair lacks.

Keyboard and Mouse

Keep your elbows close to your sides and bent near 90 degrees, with relaxed shoulders. Reaching forward or up to a keyboard on a tall kitchen counter tends to tighten the neck and shoulders.

Build Movement Into Your Day

Even a good setup will not help much if you sit still all day. Try these habits:

• Change positions every 30 to 45 minutes. Stand up, refill your water, or take a phone call on your feet.
• Use a standing option for part of the day, such as a kitchen counter with the screen raised, but alternate rather than standing for hours.
• Take a real lunch break outside. A short walk around your neighborhood, on the Hot Springs Creek Greenway, or near the lake gets you moving and gives your eyes a rest from the screen.
• Do a few gentle stretches like shoulder rolls, chin tucks, and standing back extensions during breaks.

Keep Work and Rest Separate

Answering email from bed or the couch at night adds more slouched hours to your day. When you can, keep work at your workspace and let the couch be for relaxing. It helps your back and often your sleep.

When to Get Your Back Checked

Mild stiffness that improves with movement and a better setup is common. It is worth getting evaluated if pain lasts more than a couple of weeks, keeps coming back, spreads into an arm or leg, or comes with numbness, tingling, or weakness. A chiropractor can examine your spine and posture, look at how you move, and suggest care and home exercises suited to you.

Frequently Asked Questions

Is working on a laptop bad for my back?

Not by itself, but using a laptop for long periods without raising the screen often leads to a forward head posture that can strain the neck and upper back. A stand or a stack of books plus a separate keyboard can help.

Do I need a standing desk?

Not necessarily. Changing positions regularly matters more than any specific desk. Standing for hours can bring its own aches, so alternating between sitting and standing tends to work best.

Can a chiropractor help with back pain from working at home?

A chiropractor can evaluate what is driving your pain and may recommend adjustments, soft tissue work, and posture or exercise advice when appropriate for your situation.

Schedule a Visit

If your home office is leaving you with a sore back or neck that is not improving, Lake Hamilton Family and Sports Chiropractic in Hot Springs can help you understand what is going on and what your options are. Learn more about our chiropractic therapy, or book an appointment online.

Our Hot Springs office is at 1880 Airport Rd Suite B, Hot Springs, AR 71913, (501) 762-9648, open Monday through Friday, 8:30am to 5:30pm. Our Ashdown office is at 370 W Main St, Ashdown, AR 71822, (870) 898-5037, open Tuesdays only, 8:30am to 4:00pm.

This article is educational and is not a substitute for individual medical advice. If you have severe or sudden pain, numbness or weakness, loss of bladder or bowel control, fever, chest pain, or pain after a serious fall or accident, call 911 or go to the nearest emergency room.

Knee Pain on Stairs: Why It Happens and What Can Help

Hot Springs is a town of hills and steps. From the stairways along Bathhouse Row to split-level homes and lake houses with long flights down to the dock, stairs are part of daily life here. When your knees ache every time you climb or come down, it gets old fast. At Lake Hamilton Family and Sports Chiropractic, we see people of all ages with this complaint, from teen athletes to retirees.

Why Stairs Bother Your Knees

Climbing and descending stairs puts far more load through the knee than walking on flat ground, especially through the joint between the kneecap and the thigh bone. Going down is often worse, because the thigh muscles have to control your body weight as the knee bends.

Common Causes

Patellofemoral Pain

Often called runner’s knee, this is pain around or behind the kneecap. It is common in active people and is often linked to weak hips or thighs, tight muscles, and sudden increases in activity.

Knee Osteoarthritis

Wear-related changes in the joint can cause stiffness, achiness, and pain with stairs, especially in the morning or after sitting.

Tendon Irritation

The patellar tendon below the kneecap and the quadriceps tendon above it can become irritated from jumping sports, squatting, or heavy work.

Hip, Ankle, and Foot Mechanics

The knee sits between the hip and ankle. Weak hip muscles can let the knee drift inward on each step, and stiff ankles or flat feet can change how force travels up the leg.

Meniscus Problems

Catching, locking, or the knee giving way can point to a meniscus issue that may need further evaluation.

Simple Home Care Tips

• Use the handrail to take some load off the knee.
• Lead with the strong leg going up and the sore leg going down. Many people remember it as “up with the good, down with the bad.”
• Take one step at a time on flare-up days.
• Strengthen the hips and thighs with gentle exercises like bridges, side-lying leg lifts, and sit-to-stands from a chair.
• Stay active. Walking on flat ground and cycling are often well tolerated.
• Wear supportive shoes, especially on hard floors.

How Chiropractic Care May Help

A thorough exam looks at the knee itself as well as the hips, ankles, feet, and lower back. Care may include adjustments to restore motion in stiff joints, soft tissue work for tight thigh and hip muscles, and a home exercise plan to build strength and control. If findings suggest a ligament or meniscus injury or other condition that needs imaging or another provider, we will help point you in the right direction.

Staying Active Through the Cooler Months

As the weather cools down in November, many people spend more time indoors and move less, which can leave knees stiff. Short daily walks, whether on the Hot Springs Creek Greenway, around your neighborhood, or at an indoor track, help keep the joint moving. Warm up for a few minutes before tackling a long flight of stairs, and build up gradually if you are returning to hiking or the gym after a break.

When to Seek Medical Care Promptly

Get checked quickly for a knee that swelled up rapidly after an injury, cannot bear weight, locks and will not straighten, looks deformed, or is hot and red with fever.

Frequently Asked Questions

Why is going down stairs worse than going up?

Coming down requires the thigh muscles to control the knee as it bends under your body weight, which increases pressure behind the kneecap.

Should I avoid stairs completely?

Usually not. Modifying how you take stairs and building strength is often better than avoiding them altogether.

Can knee pain come from my hips or feet?

Yes. Hip weakness and foot or ankle mechanics can change how the knee is loaded, which is why we look at the whole leg.

Schedule a Visit

If stairs are becoming something you dread, it is worth finding out why. a Hot Springs chiropractor can help you understand what is going on and what your options are. Learn more about our chiropractic therapy, or book an appointment online.

Our Hot Springs office is at 1880 Airport Rd Suite B, Hot Springs, AR 71913, (501) 762-9648, open Monday through Friday, 8:30am to 5:30pm. Our Ashdown office is at 370 W Main St, Ashdown, AR 71822, (870) 898-5037, open Tuesdays only, 8:30am to 4:00pm.

This article is educational and is not a substitute for individual medical advice. If you have severe or sudden pain, numbness or weakness, loss of bladder or bowel control, fever, chest pain, or pain after a serious fall or accident, call 911 or go to the nearest emergency room.

Shoulder Pain When Reaching Overhead: Common Causes and Care Options

Reaching for a coffee mug on the top shelf, putting on a jacket, throwing a ball, or hanging lights on the porch should not make you wince. Yet shoulder pain with overhead movement is one of the most common complaints we hear from active adults, weekend athletes, and workers around Hot Springs. At Lake Hamilton Family and Sports Chiropractic, we help people understand why their shoulder hurts and what they can do about it.

How the Shoulder Works

The shoulder is the most mobile joint in the body. That freedom comes from a shallow ball-and-socket joint held in place by muscles and tendons, especially the four rotator cuff muscles, along with the shoulder blade sliding on the rib cage. When any part of that team is irritated, weak, or out of rhythm, raising the arm overhead is often the first thing to hurt.

Common Causes of Overhead Shoulder Pain

Rotator Cuff Irritation

Tendons of the rotator cuff can become irritated from repetitive overhead work, sports like baseball, softball, volleyball, and swimming, or simply from a sudden increase in activity. Pain is often felt on the outside of the upper arm and may be worse at night when lying on that side.

Shoulder Impingement

Impingement describes tendons or a bursa getting pinched in the space under the top of the shoulder when the arm is raised. Poor shoulder blade motion and rounded posture can make that space feel tighter.

Posture and the Upper Back

Long hours at a desk or phone can round the shoulders and stiffen the upper back. When the thoracic spine does not extend well, the shoulder has to work harder to get your arm overhead.

Neck-Related Pain

Sometimes pain felt in the shoulder actually comes from the neck. If you also have neck stiffness or tingling into the arm, the neck should be checked too.

Frozen Shoulder and Other Conditions

A stiff, painful shoulder that steadily loses range of motion may be adhesive capsulitis, often called frozen shoulder. Tears, arthritis, and dislocations are also possible and may need imaging or a referral.

Home Care Tips

• Modify, do not freeze. Avoid the movements that sharply hurt, but keep the shoulder moving gently within comfortable ranges.
• Use a step stool instead of reaching high overhead around the house.
• Check your posture at the desk and while driving. Bring screens up to eye level.
• Try ice or heat for comfort, whichever feels better.
• Sleep smart. Avoid lying directly on the sore side; hugging a pillow can support the arm.

How a Chiropractor May Help

An exam usually includes checking range of motion, strength, the shoulder blade, the upper back, and the neck. Depending on the findings, care may include adjustments to the spine or shoulder area, soft tissue work, and specific exercises to strengthen the rotator cuff and shoulder blade muscles. If something suggests a tear or other problem that needs imaging or another provider, we will tell you.

When to Get Checked Right Away

Seek prompt medical care for a shoulder that looks deformed after a fall, sudden inability to lift your arm, significant swelling or bruising, fever, or shoulder pain with chest pain or shortness of breath.

Frequently Asked Questions

Why does my shoulder hurt when I lift my arm but not at rest?

Pain only with lifting often points to irritated rotator cuff tendons or impingement, which are stressed when the arm rises. An exam can help confirm the source.

Should I stop working out?

Usually you can keep training around the painful movement. Swapping overhead pressing for other exercises while the shoulder calms down is a common approach.

How long does shoulder pain take to improve?

It varies a lot by cause and by person. Mild irritation may settle in weeks, while longer-standing problems can take more time.

Schedule a Visit

If reaching overhead keeps hurting, an exam can help sort out what is going on. Lake Hamilton Family and Sports Chiropractic can help you understand what is going on and what your options are. Learn more about our sports injury care, or book an appointment online.

Our Hot Springs office is at 1880 Airport Rd Suite B, Hot Springs, AR 71913, (501) 762-9648, open Monday through Friday, 8:30am to 5:30pm. Our Ashdown office is at 370 W Main St, Ashdown, AR 71822, (870) 898-5037, open Tuesdays only, 8:30am to 4:00pm.

This article is educational and is not a substitute for individual medical advice. If you have severe or sudden pain, numbness or weakness, loss of bladder or bowel control, fever, chest pain, or pain after a serious fall or accident, call 911 or go to the nearest emergency room.

Thanksgiving Hosting Back Pain: Tips for Cooking, Cleaning, and Carrying

Thanksgiving is about family, food, and football, but for the person hosting it can also mean two or three days of standing, bending, lifting, and scrubbing. Many Hot Springs hosts start the week feeling fine and end it with a stiff lower back, sore feet, and a tight neck. At Lake Hamilton Family and Sports Chiropractic, we hear about it every year in late November. The good news is that a little planning can keep your back from becoming the leftover nobody wanted.

Why Hosting Is Hard on Your Body

Holiday hosting stacks a lot of unusual activity into a short window. You may go from a normal routine to hours on a hard kitchen floor, repeated bending into low cabinets and the oven, and lifting a heavy roasting pan at an awkward angle. Add moving furniture, carrying folding tables in from the garage, and a late night of dishes, and your muscles and joints get very little recovery time.

• Prolonged standing on tile or hardwood loads the lower back and feet.
• Forward bending over counters and sinks tightens the neck and upper back.
• Awkward lifts like a turkey coming out of a hot oven combine weight, reach, and twisting.
• Rushed cleanup often happens when you are already tired.

Plan Ahead So You Are Not Doing It All at Once

The single best back-saving tip is spreading out the work. Shop over two trips instead of one marathon run. Do the heavy cleaning and furniture moving a few days early. Make side dishes and desserts ahead so Thursday is about the main event, not twelve hours on your feet.

Delegate the Heavy Stuff

Let a strong family member carry in the folding tables, extra chairs, and coolers. If guests ask how they can help, give them a job: bringing ice, setting the table, or loading the dishwasher.

Kitchen Posture Tips

• Use a rug or anti-fatigue mat where you stand most, and wear supportive shoes instead of socks or slippers.
• Prop one foot up on a low step or open cabinet ledge while chopping, and switch feet every few minutes.
• Bring work up to you. Chop at a counter height that lets you keep your shoulders relaxed rather than hunched.
• Sit when you can. Peeling potatoes or snapping green beans works fine at the kitchen table.

Lifting the Turkey Safely

A stuffed turkey in a full roasting pan can easily weigh more than a bag of dog food, and you are lifting it from a low, hot oven. Use a sturdy pan with good handles, pull the oven rack out first, squat or kneel rather than bending at the waist, keep the pan close to your body, and turn with your feet rather than twisting your spine. If it is heavy, ask someone to lift it with you or carve it in the pan.

Cleanup Without the Strain

Stand close to the sink, open the cabinet below, and rest a foot on the ledge. Take short breaks between loads. Leave the big pots to soak overnight instead of scrubbing at midnight. A short walk after the meal, maybe around the neighborhood or along the Lake Hamilton shoreline, is a nice way to loosen up after sitting at the table.

Recovery the Day After

Gentle movement usually beats lying on the couch all weekend. Try easy walks, light stretching for the hips and hamstrings, and staying hydrated. Heat can feel good on tight muscles, and many people find ice helpful for a fresh strain. If the pain is not easing after several days, or it travels down a leg, it is worth getting checked.

Frequently Asked Questions

Is it normal to have a sore back after hosting Thanksgiving?

Mild soreness after a long day of standing and lifting is common and often fades in a day or two with rest and movement. Pain that lingers, worsens, or comes with numbness or weakness should be evaluated.

Should I use heat or ice?

Many people use ice for a new strain in the first day or two and heat for general muscle tightness. Use whichever feels better and protect your skin with a towel.

Can a chiropractor help with back pain from holiday activities?

A chiropractor can examine your back, look for what is driving the pain, and recommend care such as adjustments, soft tissue work, and home exercises when appropriate.

Schedule a Visit

If Thanksgiving week leaves your back or neck sore for more than a few days, you do not have to just push through it. Our Hot Springs chiropractic team can help you understand what is going on and what your options are. Learn more about our chiropractic therapy, or book an appointment online.

Our Hot Springs office is at 1880 Airport Rd Suite B, Hot Springs, AR 71913, (501) 762-9648, open Monday through Friday, 8:30am to 5:30pm. Our Ashdown office is at 370 W Main St, Ashdown, AR 71822, (870) 898-5037, open Tuesdays only, 8:30am to 4:00pm.

This article is educational and is not a substitute for individual medical advice. If you have severe or sudden pain, numbness or weakness, loss of bladder or bowel control, fever, chest pain, or pain after a serious fall or accident, call 911 or go to the nearest emergency room.