Category: Hot Springs Health

What Are Red Flags for Chiropractors? When to Seek Medical Care First

What are red flags for chiropractors? In health care, “red flags” are signs or symptoms that suggest a problem may be more serious than ordinary muscle or joint pain, such as an infection, fracture, nerve compression, vascular problem, or other condition that needs medical evaluation first. A responsible chiropractor screens for these at every new visit and refers out when they are present. Knowing the red flags helps you make good decisions about where to start, whether that is a chiropractic office, your primary care doctor, urgent care, or the emergency room.

At Lake Hamilton Family and Sports Chiropractic, careful screening is part of every first visit. This article is not meant to worry you. Most back and neck pain is mechanical and not dangerous. But it is worth knowing when to put chiropractic care on hold and get medical care first.

Why Screening Matters

Chiropractic care is a conservative, hands-on approach for many muscle and joint problems. Like any form of care, it is appropriate for some situations and not others. A good chiropractor takes a thorough history, performs an exam that includes neurological checks like reflexes, strength, and sensation, and orders imaging or refers out when the picture does not fit a typical musculoskeletal problem.

Red Flags That Need Emergency Care

Call 911 or go to the nearest emergency room for:

• Numbness in the groin, buttocks, or inner thighs
• New loss of bladder or bowel control
• Rapidly worsening weakness in the legs or arms
• Sudden, severe headache unlike any you have had before
• Neck pain with sudden dizziness, double vision, slurred speech, trouble swallowing, or facial drooping
• Chest pain, shortness of breath, or pain spreading to the jaw or left arm
• Severe pain after a serious car accident or hard fall

Red Flags That Call for a Medical Evaluation

These are not always emergencies, but they deserve a visit with your physician before or alongside chiropractic care:

• Back pain with fever, chills, or recent infection
• Unexplained weight loss or a history of cancer
• Pain that is constant and does not change with position or movement
• Pain that is worse at night and does not ease with rest
• Known or suspected osteoporosis with new back pain, especially after a minor bump or fall
• Long-term steroid use or a weakened immune system
• Abdominal pain or pulsing in the belly along with back pain
• New pain in someone under 18 or over 50 that does not have a clear cause

Situations Where Care May Be Modified

Some conditions do not rule out chiropractic care but change how it is delivered. Examples include pregnancy, blood thinners, advanced arthritis, prior spinal surgery, joint hypermobility, and some inflammatory conditions. In these cases, a chiropractor may use gentler techniques, soft tissue work, or exercise-based care rather than manual adjustments, and may coordinate with your other providers.

What a Careful First Visit Looks Like

• Detailed history: When the pain started, what makes it better or worse, your general health, medications, and past injuries.
• Physical and neurological exam: Range of motion, posture, reflexes, strength, and sensation.
• Imaging when appropriate: Not everyone needs X-rays, but they may be recommended when history or exam findings call for them.
• Clear communication: An explanation of what we found, whether chiropractic care is a good fit, and what other options exist.
• Referrals when needed: If something does not add up, we will send you to the right provider rather than guess.

Questions You Can Ask Any Provider

• What do you think is causing my pain?
• Are there any signs that I should see a physician first?
• What does the plan look like, and how will we know if it is working?
• What should I do if my symptoms change?

A good provider, chiropractic or otherwise, will welcome these questions.

Key Takeaways

• Red flags are signs that pain may come from something other than a muscle or joint problem.
• Emergency symptoms always come first: call 911 or go to the ER.
• Careful screening at the first visit is a normal and important part of chiropractic care.
• Many conditions simply change how care is delivered rather than ruling it out.
• When chiropractic is not the right fit, referral is part of good care.

Schedule a Visit in Hot Springs

If you are unsure whether chiropractic care is right for your pain in Hot Springs, Lake Hamilton, or anywhere in Garland County, Lake Hamilton Family and Sports Chiropractic is here to help you understand what is going on and what your options are. Learn more about our chiropractic therapy, or book an appointment online today.

Our Hot Springs office is open Monday through Friday, 8:30am to 5:30pm.

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 with back pain, chest pain, or pain after a serious fall or accident, call 911 or go to the nearest emergency room.

Can a Chiropractor Help Heel Spurs? What to Know About Heel Spur Pain

Can a chiropractor help heel spurs? A chiropractor cannot dissolve or remove the bony spur itself, but conservative chiropractic care may help with the pain and mechanics around it. That matters, because research has shown that many people have heel spurs on X-ray without any pain at all, and the discomfort people feel is often driven by irritated soft tissue, tight calves, and the way the foot and leg are moving. Addressing those factors is where chiropractic care, along with home care and sometimes help from other providers, may make a difference.

At Lake Hamilton Family and Sports Chiropractic, we see Hot Springs patients who were told they have a heel spur and are not sure what to do next. Here is a clear look at what heel spurs are, what tends to help, and when another provider is a better fit.

What Is a Heel Spur?

A heel spur is a small bony growth, usually on the underside of the heel bone where the plantar fascia and some foot muscles attach. It forms gradually over time in response to repeated stress and pulling at that attachment. Heel spurs are often discovered on an X-ray taken for heel pain, and they are especially common in people over 40.

Heel spurs are closely related to plantar fasciitis, but they are not the same thing. Plantar fasciitis is irritation of the thick band of tissue on the bottom of the foot. A spur is the bone change that can develop where that tissue attaches. Many people have both, some have one without the other, and the spur is frequently not the main source of pain.

Common Symptoms

• Sharp or stabbing pain under the heel with the first steps in the morning
• Pain after sitting for a while and then standing up
• A dull ache under the heel after long days on your feet
• Tenderness when pressing on the bottom of the heel
• Pain that eases a bit with walking but returns later in the day

Common Contributing Factors

• Long hours standing on hard floors, common in retail, restaurant, and healthcare work around Hot Springs
• Tight calf muscles and Achilles tendon
• Flat feet, high arches, or changes in how the foot rolls during walking
• Worn-out or unsupportive shoes
• A sudden increase in walking, running, or hiking, such as new trail miles in Hot Springs National Park
• Extra body weight placing more load on the heel

How Chiropractic Care May Help

Chiropractic care for heel spur pain focuses on the whole chain from the foot to the hip, not just the heel. Depending on your exam, care may include:

• Foot and ankle mobilization: Gentle work to improve motion in stiff joints of the foot and ankle so load is shared more evenly.
• Soft tissue therapy: Hands-on work for the calf, arch, and plantar fascia to ease tension pulling on the heel.
• Movement assessment: Looking at how your knees, hips, and lower back move, since compensation higher up can change how you strike the ground.
• Home exercises: Calf and arch stretches, towel or marble pickups, and strengthening for the small foot muscles.
• Footwear and activity guidance: Practical advice on shoes, supportive inserts, and pacing activity while the area calms down.

The goal is to reduce irritation and improve how your foot handles load. Results vary from person to person, and we will tell you honestly how you are responding.

What You Can Do at Home

• Stretch your calves gently before getting out of bed and several times during the day.
• Roll the arch of your foot over a frozen water bottle for a few minutes in the evening.
• Avoid going barefoot on hard floors while symptoms are active.
• Choose shoes with good arch support and a slightly cushioned heel.
• Ease back into walking or running gradually instead of all at once.

When to See a Podiatrist or Physician

Chiropractic care is one conservative option, not the only one. A podiatrist or physician may be the better first stop, or a helpful partner, if you have:

• Heel pain after a fall or impact, which could mean a fracture
• Swelling, redness, warmth, or fever
• Numbness or burning in the foot, especially with diabetes
• Pain that has not improved after several weeks of consistent conservative care
• A need for custom orthotics, injections, or other treatment outside the chiropractic scope

When something in your exam suggests another provider would help, we will tell you and help coordinate the referral.

Key Takeaways

• A chiropractor cannot remove a heel spur, but may help with the pain and mechanics around it.
• Many heel spurs cause no pain; soft tissue irritation is often the main driver.
• Stretching, supportive shoes, and gradual activity are important parts of care.
• See a podiatrist or physician for signs of fracture, infection, nerve problems, or pain that does not improve.

Schedule a Visit in Hot Springs

If heel pain is slowing you down in Hot Springs, Lake Hamilton, or anywhere in Garland County, Lake Hamilton Family and Sports Chiropractic is here to help you understand what is going on and what your options are. Learn more about our sports injury care, or book an appointment online today.

Our Hot Springs office is open Monday through Friday, 8:30am to 5:30pm.

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 with back pain, chest pain, or pain after a serious fall or accident, call 911 or go to the nearest emergency room.

Back Pain Doesn’t Have to Be Scary: A Halloween Guide for Hot Springs Families

Haunted houses and spooky costumes are supposed to be scary. Your back is not. If Halloween weekend has you hauling decorations down from the attic, carrying a tired little superhero home from trick-or-treating, or hunched over a pumpkin on the kitchen table, a few simple habits can keep back pain from being the real fright of the season. At Lake Hamilton Family and Sports Chiropractic, we see plenty of Hot Springs families whose aches started with a busy holiday weekend, and the good news is that most of it is manageable and nothing to panic about.

This guide walks through the most common Halloween back strains, easy ways to prevent them, and the signs that mean it is time to get checked.

Why Halloween Can Be Hard on Your Back

Halloween packs a lot of unusual activity into a short window. Many of us go from a desk-bound week straight into ladder work, lifting heavy bins, walking miles of neighborhood sidewalks, and standing for hours at fall festivals. Your muscles and joints are not used to that sudden change in load, and that is often when stiffness and strains show up.

• Decorating: Reaching overhead on ladders, twisting to hang lights, and lifting storage totes from the garage.
• Pumpkin carving: Long stretches of leaning forward over a table with rounded shoulders.
• Trick-or-treating: Walking hilly Hot Springs streets, carrying kids on your hip or shoulders, and pushing strollers.
• Costumes: Heavy masks, props, or awkward shoes that change the way you walk and stand.
• Parties and festivals: Hours on your feet or sitting on bleachers and hay bales.

Decorating Without the Drama

Most decorating injuries come from lifting and reaching. A few adjustments go a long way:

• Keep heavy bins light. Split decorations into smaller boxes instead of one giant tote.
• Lift with your hips and legs, keep the load close to your body, and avoid twisting while holding something heavy. Turn your feet instead.
• Move the ladder rather than leaning out to reach that last strand of lights.
• Take breaks. Ten minutes of rest every half hour is better than one marathon session.
• Ask for help with anything awkward, like inflatable decorations or yard props.

Pumpkin Carving Posture Tips

Carving is fun, but it can leave your neck and mid-back tight. Sit or stand at a height that lets you keep your spine fairly upright. Put the pumpkin on a sturdy surface close to you rather than reaching across the table. Switch hands and positions every few minutes, and roll your shoulders back between cuts. If you are carving with kids, sit at their level instead of bending over them for long stretches.

Trick-or-Treating Smart

Trick-or-treat routes around Lake Hamilton and many Hot Springs neighborhoods include hills, uneven sidewalks, and gravel driveways. To keep your back happy:

• Wear supportive shoes, even if they do not match the costume.
• Use a wagon or stroller for tired kids instead of carrying them on one hip the whole way.
• If you do carry a child, switch sides often and hold them close to your center.
• Carry a light backpack for water and flashlights rather than a heavy bag on one shoulder.
• Plan a route with a turnaround point so you are not stuck far from home when energy runs out.

Costume Considerations

Bulky costumes, heavy helmets, and big props can shift your center of gravity. Platform boots or heels change how your hips and lower back handle each step. Choose costumes you can move in comfortably, keep heavy pieces close to your body, and give yourself permission to take the mask or helmet off between houses. For kids, make sure costumes are not so long that they trip, since falls are a common source of bumps and strains.

Gentle Recovery After a Busy Weekend

If you wake up on November 1st feeling stiff, that is common and often improves with simple care:

• Keep moving gently. Easy walks are usually better than staying on the couch all day.
• Try light stretching for the hips, hamstrings, and upper back.
• Use heat or ice, whichever feels better for you, for 15 to 20 minutes at a time.
• Stay hydrated and go easy on the leftover candy, since sleep and nutrition affect how you recover.

When Back Pain Is Worth Getting Checked

Most holiday aches settle within a few days. Consider an evaluation if pain lasts more than a week, keeps coming back, wakes you up at night, or travels down a leg. A chiropractic evaluation looks at how your spine, hips, and muscles are moving and gives you a clear plan rather than guesswork. Care may include gentle adjustments, soft tissue work, and simple exercises you can do at home.

Some symptoms need medical care right away instead: numbness in the groin or inner thighs, loss of bladder or bowel control, progressive leg weakness, fever with back pain, or pain after a hard fall. Those are not something to wait on.

Key Takeaways

• Halloween activities like lifting, ladders, and long walks can strain your back.
• Small changes in how you lift, carry, and pace yourself make a big difference.
• Mild stiffness after a busy weekend is common and usually improves with gentle movement.
• Get checked if pain lingers, spreads, or keeps you from your normal routine.

Schedule a Visit in Hot Springs

If Halloween weekend left your back feeling more trick than treat in Hot Springs, Lake Hamilton, or anywhere in Garland County, Lake Hamilton Family and Sports Chiropractic is here to help you understand what is going on and what your options are. Learn more about our chiropractic therapy, or book an appointment online today.

Our Hot Springs office is open Monday through Friday, 8:30am to 5:30pm.

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 with back pain, chest pain, or pain after a serious fall or accident, call 911 or go to the nearest emergency room.

Back Pain for Nurses and Caregivers: Tips for Hot Springs Healthcare Workers

Nurses, CNAs, home health aides, and family caregivers spend their days taking care of other people. Unfortunately, that work can be tough on the body. Helping someone stand, turning a patient in bed, bending over a bedside for long stretches, and staying on your feet through a 12-hour shift all add up. Back pain is one of the most common physical complaints among healthcare workers, and many in the Hot Springs area simply push through it.

This guide is for the people who keep our hospitals, clinics, nursing homes, and households running. It covers why caregiving is so hard on the back, practical ways to protect yourself on the job, and when it is time to get help. It is general information and not a substitute for individual medical advice.

Why Caregiving Work Strains the Back

Patient care involves lifting and moving loads that are heavy, unpredictable, and awkward to hold. Unlike a box, a person can shift their weight suddenly, and caregivers often have to work in tight spaces around beds, wheelchairs, and equipment.

Common sources of strain

• Lifting and transferring patients. Moving someone from bed to chair or helping after a fall puts heavy loads on the lower back.
• Reaching and bending across a bed. Leaning forward with a rounded back for wound care, bathing, or repositioning stresses the spine.
• Long shifts on hard floors. Hours of standing and walking can tire the back, hips, and feet.
• Rushing. When a unit is short-staffed, it is tempting to skip asking for help or using equipment.
• Night shifts and poor sleep. Fatigue makes it harder for muscles to recover between shifts.

Tips to Protect Your Back at Work

Use lift equipment and ask for help

Safety organizations generally recommend using mechanical lifts, slide sheets, and transfer aids rather than manual lifting whenever possible, because good body mechanics alone cannot make heavy patient lifts safe. If your facility has equipment, use it, and do not hesitate to call a coworker for a two-person transfer.

Adjust the bed height

Raise the bed to about waist level before providing care so you are not bending over for long periods. Lower it again when you are finished for patient safety.

Keep the load close and avoid twisting

Stand close to the person you are helping, bend at your hips and knees, and pivot your feet instead of twisting at the waist.

Take care of your feet

Supportive, well-fitting shoes and compression socks, if your provider recommends them, can make long shifts easier on your legs and back. Replace worn-out shoes regularly.

Use your breaks to move

A few minutes of gentle stretching for your hips, hamstrings, and upper back during breaks can ease stiffness. Even walking to refill water helps.

Build strength on your days off

Regular walking and core and hip strengthening exercises can help your body handle the physical demands of caregiving. Start gradually and choose activities you enjoy.

Family Caregivers Need Care Too

Many people in Hot Springs and Hot Springs Village are caring for an aging parent or spouse at home without formal training or equipment. If you are helping a loved one stand, bathe, or get in and out of the car, ask their doctor or home health agency about transfer aids, grab bars, and training. Protecting your own back helps you keep caring for them.

When to Get Your Back Checked

It is worth seeing a provider if your back pain:

• Lasts more than a week or two or keeps returning after shifts
• Started with a specific lift or patient transfer
• Travels down your leg or comes with numbness or tingling
• Wakes you up at night or makes it hard to work

If you were hurt on the job, report it to your employer according to your workplace policy. Seek emergency care for loss of bladder or bowel control, numbness in the groin area, or sudden leg weakness.

How Lake Hamilton Family and Sports Chiropractic Can Help

At Lake Hamilton Family and Sports Chiropractic in Hot Springs, we understand that healthcare workers and caregivers cannot simply take weeks off. We start with a careful history and exam, then talk through a plan that may include chiropractic adjustments, soft tissue work, and exercises and work strategies you can actually use on the floor. Learn more about our approach to back pain relief. Research suggests spinal manipulation can be a reasonable option for many people with low back pain, especially as part of an active care plan, though results vary from person to person.

Our Hot Springs office at 1880 Airport Rd, Suite B is open Monday through Friday, 8:30am to 5:30pm.

Frequently Asked Questions

Is back pain common among nurses?

Yes. Studies consistently find that back pain is one of the most common work-related problems among nurses and nursing assistants, largely because of patient handling.

Can I keep working while my back heals?

Many people can stay active with some changes, and staying gently active is often better than bed rest. Your provider can help you decide what is safe for your job.

Do you offer appointments that fit around shift work?

Call us at (501) 762-9648 to find a time that works, or schedule online.

Why Does My Back Crack? Joint Popping and Adjustments Explained

Pop, crack, click. If your back or neck makes noise when you twist, stretch, or get adjusted, you are not alone. “Why does my back crack?” is one of the most common questions we hear from patients in Hot Springs, and it is a fair one. Those sounds can be surprising, and some people worry that they mean something is wrong.

The good news is that in most cases joint sounds are harmless. This article explains what is happening when a joint pops, when cracking is usually nothing to worry about, when it may be worth getting checked, and what that sound does and does not mean during a chiropractic adjustment.

What Causes That Popping Sound?

The joints in your spine, like many joints in the body, are surrounded by a capsule filled with a lubricating fluid called synovial fluid. That fluid contains dissolved gases. When a joint is stretched or separated quickly, the pressure inside the capsule changes and a gas bubble forms, which produces the familiar pop. This process is called cavitation, and imaging studies have captured it happening in real time.

After a joint pops, it usually takes a little while before it can pop again. That is why you often cannot crack the same knuckle or spot in your back twice in a row.

Other common joint sounds

• Tendons and ligaments shifting. A tendon sliding over a bony bump as you move can make a snapping or clicking sound.
• Roughened joint surfaces. As we age, cartilage can wear and some joints develop a grinding or crunching sound, sometimes called crepitus.

Is Back Cracking Bad for You?

For most people, occasional painless popping is normal. A frequently repeated worry is that cracking your knuckles or back causes arthritis, but the research that exists has not shown that habitual knuckle cracking leads to arthritis.

That said, there are a few things worth paying attention to:

• Constant self-cracking. If you feel the urge to crack your back or neck many times a day, that can be a sign of underlying stiffness or muscle tension that is worth addressing.
• Forceful twisting. Wrenching your own neck hard to get a pop is not a good idea. Gentle movement is a better approach.
• Pain with the sound. Popping that comes with pain, swelling, or a feeling of something catching or giving way should be evaluated.

What Happens During a Chiropractic Adjustment?

An adjustment, also called spinal manipulation, is a controlled movement applied to a specific joint to help improve its motion. Sometimes that movement produces a pop from cavitation and sometimes it does not.

The sound is not the goal

Many people assume that a loud crack means the adjustment “worked,” but the noise is simply a byproduct of the joint moving. Research on spinal manipulation suggests that whether or not a pop is heard does not reliably predict how much relief a person feels. A quiet adjustment can be just as effective as a noisy one.

Gentler options are available

Not everyone is comfortable with the sound or sensation of a traditional adjustment, and that is okay. Some techniques use slower, lower-force movements or instruments and rarely produce a pop. If you are nervous, tell us. We can explain what to expect and choose an approach that fits your comfort level and health history.

When Should You Get Joint Noises Checked?

Consider an evaluation if you notice:

• Pain, swelling, or warmth along with the popping
• Locking, catching, or a joint that feels unstable
• Popping that started after a fall, sports injury, or car accident
• Numbness, tingling, or weakness in your arms or legs
• Ongoing stiffness that keeps you cracking your back all day

Seek urgent care for sudden severe pain after an injury, loss of bladder or bowel control, or rapidly worsening weakness.

How We Approach Stiffness in Hot Springs

At our Hot Springs chiropractic office, we look at the whole picture: how your spine moves, where you feel tight, your work and activity habits, and any past injuries. From there we can talk through options such as chiropractic therapy, stretching and movement suggestions, and posture tips for home or work.

We serve patients from Hot Springs, Lake Hamilton, Hot Springs Village, and across Garland County at our office at 1880 Airport Rd, Suite B.

Frequently Asked Questions

Is it okay to crack my own back?

Gentle stretching that causes an occasional pop is generally fine for most people. Avoid forceful twisting, especially of the neck, and talk with a provider if you feel the need to do it constantly.

Why does my back crack when I wake up?

Joints and muscles can stiffen after hours in one position. Stretching in the morning often releases gas in the joints, which causes popping. If morning stiffness lasts a long time or is painful, get it checked.

Does an adjustment have to crack to help?

No. The sound is a side effect of joint movement, not a measure of success.

How do I schedule a visit?

You can book an appointment online or call our Hot Springs office at (501) 762-9648.

Muscle Knots in Your Neck and Shoulders: What They Are and What Can Help

If you have ever rubbed the top of your shoulder and felt a tight, tender lump under your fingers, you have probably met a muscle knot. They are one of the most common complaints we hear from people around Hot Springs, whether they spend the day at a desk, behind the wheel, on a job site, or chasing kids around the house. Knots can feel like a small annoyance one day and a nagging headache-maker the next.

This guide explains what muscle knots are, why they tend to settle into the neck and shoulders, what you can try at home, and when it may be worth having them looked at. It is general information, not a diagnosis, so talk with a provider if your symptoms are severe or unusual.

What Is a Muscle Knot?

“Muscle knot” is an everyday term for a small, tight, tender spot inside a muscle. Clinicians often call these spots myofascial trigger points. They usually feel like a firm band or pea-sized bump, and pressing on one can cause local soreness or pain that spreads to another area. A knot near the top of the shoulder, for example, may send an ache up the side of the neck or toward the head.

Researchers are still studying exactly what happens inside the muscle at a trigger point. What is well recognized is that these tender spots are common, they often go along with muscle tension and limited motion, and they tend to show up in muscles that work hard for long periods without much rest.

Why Knots Show Up in the Neck and Shoulders

The muscles across the upper back, neck, and shoulders, especially the upper trapezius and levator scapulae, hold your head up and steady your arms all day long. When they are asked to hold one position for hours, they get tired and tight.

Common triggers

• Long hours at a computer or phone. Leaning the head forward increases the load on the neck and upper back muscles.
• Stress. Many people unconsciously shrug their shoulders up toward their ears when they are under pressure.
• Carrying heavy bags on one shoulder. Purses, diaper bags, and backpacks slung on one side make those muscles work overtime.
• Poor sleep positions. A pillow that is too high or too flat can leave the neck strained overnight.
• Repetitive overhead work. Painting, stocking shelves, or working on vehicles can fatigue the shoulder muscles.
• Not moving enough. Muscles that rarely change position tend to stiffen.

Signs You May Be Dealing With a Knot

• A tender, tight spot you can feel with your fingers
• Aching that gets worse with stress, long sitting, or certain movements
• Stiffness or reduced range of motion when turning your head
• Pain that seems to travel from the shoulder toward the neck or head
• Tension headaches that seem to start at the base of the skull

Neck and shoulder pain can have other causes too, including joint irritation, a pinched nerve, or problems that have nothing to do with muscles. That is why it helps to have persistent pain properly evaluated.

What You Can Try at Home

Gentle heat

A warm shower or a heating pad on a low setting for 15 to 20 minutes can help tight muscles relax. Always protect your skin and never sleep on a heating pad.

Light pressure and self-massage

Pressing gently on a tender spot with your fingers, or leaning against a tennis ball on a wall, may ease tension for some people. Keep the pressure comfortable. Pressing hard enough to cause sharp pain is not better.

Stretch and move often

Slow shoulder rolls, gentle chin tucks, and easy side-to-side neck stretches can help. If you work at a desk, set a reminder to stand up and move every 30 to 45 minutes.

Check your setup

Raise your screen closer to eye level, keep your elbows close to your sides, and switch the shoulder you carry bags on. Small changes repeated every day can add up.

Manage stress and sleep

Deep breathing, a short walk, and a consistent bedtime can all reduce the constant muscle guarding that feeds knots.

How Our Hot Springs Office Can Help

At Lake Hamilton Family and Sports Chiropractic, we start by listening to your history and examining how your neck, upper back, and shoulders move. Our goal is to understand what is driving your tension rather than just chasing the sore spot.

Depending on what we find, a care plan may include chiropractic adjustments to help restore joint motion, soft tissue work, and practical advice on posture, movement, and home care. Many patients also find that massage therapy is a helpful part of easing tight neck and shoulder muscles. Research on manual therapies for neck pain is encouraging but mixed, so we keep expectations realistic and adjust the plan based on how you respond.

When to Get Checked Sooner

See a provider promptly if your neck or shoulder pain:

• Follows a fall, car accident, or other injury
• Comes with numbness, tingling, or weakness in the arm or hand
• Comes with fever, unexplained weight loss, or severe headache
• Keeps getting worse or does not improve after a couple of weeks of home care

Seek emergency care right away for chest pain, shortness of breath, or pain spreading into the jaw or left arm, since those can be signs of a heart problem.

Frequently Asked Questions

Are muscle knots the same as a pulled muscle?

Not exactly. A pulled muscle, or strain, usually comes from a specific injury. Knots often build up gradually from posture, stress, and overuse, although the two can overlap.

Should I use heat or ice on a knot?

For long-standing muscle tightness, many people find gentle heat more comfortable. For a fresh injury with swelling, ice is usually the better first choice. If you are not sure, ask a provider.

Why do my knots keep coming back?

If the habits that caused them, such as long hours of sitting or carrying heavy bags on one side, do not change, knots often return. Addressing posture, movement, and stress usually matters as much as treating the sore spot.

Do I need a referral to be seen?

Policies vary by insurance plan, so call our office with your plan details. You can also request an appointment online.

Tailbone Pain When Sitting: Causes, Home Care, and What Can Help

If sitting down makes you wince, or you find yourself shifting from one side to the other in your chair, you may be dealing with tailbone pain. The tailbone, or coccyx, is a small group of bones at the very bottom of the spine. It does not get much attention until it starts to hurt, and then it can make long drives, desk work, and even a night on the couch uncomfortable.

This guide explains common causes of tailbone pain, home care tips, and options that may help. It is general information, not a diagnosis, so check with a provider about your own symptoms.

What Is Tailbone Pain?

Tailbone pain, sometimes called coccydynia, is pain at the base of the spine, right above the crease of the buttocks. It is often worst when sitting, especially on hard surfaces, when leaning back, or when standing up from a seated position.

Common symptoms

• A dull ache or sharp pain right at the bottom of the spine
• Pain that gets worse when sitting for a long time
• Pain when moving from sitting to standing
• Tenderness when pressing near the tailbone

What Causes Tailbone Pain?

Sometimes there is no clear cause, but common triggers include:

• A fall onto your backside. Slipping on a wet boat dock, a step, or an icy driveway can bruise or injure the tailbone.
• Long hours of sitting. Desk jobs, long drives, and sitting on hard bleachers can put steady pressure on the area.
• Poor sitting posture. Slouching back in a chair shifts more of your weight onto the tailbone instead of the sit bones.
• Childbirth. Pressure during delivery can strain the area.
• Repetitive activities. Activities like cycling or rowing can irritate the area over time.

Home Care Tips That May Help

Change how you sit

Sit up tall with your weight on your sit bones, and lean slightly forward rather than slouching back. Many people find a wedge cushion or a cushion with a cutout at the back helps take pressure off the tailbone.

Take standing breaks

Get up every 30 minutes or so to walk around. If you work at a desk in Hot Springs or commute toward Little Rock, set a reminder or plan short stops on long drives.

Use heat or ice

Ice may help in the first days after a fall, while heat can ease muscle tightness later on. Use either for 15 to 20 minutes at a time.

Stay gently active

Walking is often easier on the tailbone than sitting. Gentle stretches for the hips and lower back may also help, as long as they do not increase pain.

Avoid hard seats

Bring a cushion to ballgames, church, or anywhere you will sit on hard surfaces for a while.

How Chiropractic Care May Help

Tailbone pain does not always come from the tailbone alone. Tight muscles around the hips and pelvis, how the low back and pelvis move, and daily sitting habits can all play a part. At Lake Hamilton Family and Sports Chiropractic, an exam starts with your history and how the pain began, then looks at how your low back, pelvis, and hips are moving.

Based on what we find, we can talk with you about whether care in our office is a good fit. You can read more about our chiropractic therapy services, or learn about our chiropractic team in Hot Springs, AR. If your symptoms point to something that needs another kind of care, we will tell you that too.

When to See a Doctor Right Away

Most tailbone pain is not serious, but get prompt medical care if you have pain after a hard fall that makes it hard to walk, numbness in the groin area, new trouble controlling your bladder or bowels, fever, unexplained weight loss, or pain that keeps getting worse without a clear reason.

If tailbone pain is making it hard to sit through your workday, book an appointment online or call our office at (501) 762-9648. We are at 1880 Airport Rd, Suite B, Hot Springs, AR 71913, open Monday through Friday, 8:30am to 5:30pm.

Frequently Asked Questions

How long does tailbone pain usually last?

Many cases improve within a few weeks with home care and better sitting habits. Pain that lasts longer than that is worth having evaluated.

What is the best way to sit with tailbone pain?

Sit upright with your weight on your sit bones, lean slightly forward, and try a wedge or cutout cushion. Take frequent standing breaks.

Can a chiropractor help with tailbone pain?

Some people with tailbone pain seek chiropractic care, especially when the hips, pelvis, or low back are involved. An exam helps decide whether care is a good fit.

Should I get an X-ray for tailbone pain?

Imaging is not always needed. It may be recommended after a significant fall or when symptoms are severe or not improving. Your provider can help you decide.

Cheer and Dance Injuries: A Guide for Hot Springs Area Athletes and Parents

Cheerleading and dance look graceful from the stands, but anyone who has been to a competition or a Friday night game in Hot Springs knows how athletic they really are. Tumbling, stunting, jumps, and hours of practice put real demands on a young athlete’s back, wrists, ankles, and knees. Cheer and dance teams at Lakeside, Fountain Lake, Jessieville, and local studios practice hard through fall and into competition season, so it is a good time for parents and athletes to know what to watch for.

This guide covers common cheer and dance aches, practical ways to lower injury risk, and when to have pain looked at. It is general information, not medical advice for any one athlete.

Why Cheer and Dance Are Tough on the Body

Both sports ask the body to bend, land, and hold positions that go to the edge of normal range of motion. Flyers arch and twist in the air, bases and back spots catch and lift other athletes, and dancers repeat leaps and turns hundreds of times a week. Add growth spurts, hard gym floors, and busy schedules, and it is easy to see why soreness builds up.

Common problem areas

• Lower back. Back walkovers, back handsprings, scorpions, and arabesques all involve repeated backward bending. Ongoing low back pain with arching movements is worth taking seriously in young athletes.
• Wrists. Tumbling puts body weight through the hands again and again, which can lead to sore, achy wrists.
• Ankles and feet. Landings from jumps and stunts, and long hours on the toes for dancers, can lead to sprains and foot pain.
• Knees. Repeated jumping and landing can irritate the front of the knee.
• Neck and shoulders. Bases and back spots lift and catch overhead, which can strain the upper back and shoulders.

Tips to Help Cheerleaders and Dancers Stay Healthy

Build strength, not just flexibility

Flexibility is part of the sport, but strength in the core, hips, and shoulders helps control those big ranges of motion. Planks, glute bridges, and simple shoulder exercises can be part of a regular routine, ideally with guidance from a coach or provider.

Warm up every time

A good warm-up raises body temperature and gets joints moving before tumbling or stretching deeply. Light jogging, jumping jacks, and dynamic movements come first, and deep stretches come after the body is warm.

Respect rest days

Many athletes cheer for school and dance at a studio, sometimes on the same day. Overuse injuries often show up when there is no time to recover. Try to build in at least one or two lighter days a week.

Watch landing mechanics

Soft landings with knees bent and lined up over the toes help spread out the force. Coaches can help athletes practice landings so they become a habit.

Do not push through sharp or lasting pain

Young athletes often feel pressure not to let their team down. Encourage them to speak up early. A small problem caught early is often easier to manage than one that has been ignored for weeks.

Fuel and sleep

Growing bodies need enough food, water, and sleep to recover from hard practices. Long competition days call for packed snacks and a water bottle.

When to Have Pain Checked

Consider an exam if pain lasts more than a week or two, keeps returning, changes how an athlete moves or performs, or hurts during everyday activities. Low back pain that gets worse with arching, in particular, should be looked at instead of ignored.

Lake Hamilton Family and Sports Chiropractic works with active people of all ages, including cheerleaders and other student athletes. Learn more about our sports chiropractic care, or get to know Lake Hamilton Family and Sports Chiropractic in Hot Springs. After an exam, we can talk with you about what may be causing the pain and whether care in our office is a good fit, or whether a referral to another provider makes more sense.

Get urgent medical care right away for a hard fall, a possible head or neck injury, a joint that looks out of place, numbness or weakness in the arms or legs, or an athlete who cannot put weight on a leg.

To schedule a visit, book an appointment online or call (501) 762-9648. Our office is at 1880 Airport Rd, Suite B, Hot Springs, and we are open Monday through Friday, 8:30am to 5:30pm, which can make after-school visits easier to plan.

Frequently Asked Questions

Is back pain normal for cheerleaders and dancers?

Mild soreness after a hard practice is common. Back pain that lasts, keeps coming back, or gets worse when arching backward is not something to ignore and should be checked.

Can kids and teens see a chiropractor?

Yes. Our office cares for families and student athletes. Care is based on an exam and adjusted to the athlete’s age and needs.

Should my child stop practicing if something hurts?

Sharp pain, swelling, or pain that changes how they move is a good reason to pause and get it checked. Mild soreness often improves with rest and lighter practice.

How can cheerleaders lower their injury risk?

Warm up properly, build core and hip strength, practice soft landings, schedule rest days, and speak up early about pain.

Firewood Season Back Pain: Tips for Cutting, Splitting, and Stacking

When the first cold snap rolls through Garland County, a lot of Hot Springs households fire up the wood stove or fireplace. That usually means a weekend of cutting, splitting, hauling, and stacking firewood. It is good, honest work, but it is also one of the most common reasons people show up in the fall with a sore lower back, a stiff neck, or an achy shoulder.

This guide walks through why firewood chores are so hard on the body, simple ways to protect your back while you work, and when it makes sense to have a sore back checked. It is general information, not a diagnosis, so if your pain is severe or unusual, talk with a provider.

Why Firewood Work Is So Hard on Your Back

Firewood chores combine nearly every movement that tends to strain the spine. You bend forward to pick up rounds, twist to toss pieces onto a pile, swing a maul or axe overhead, and carry awkward loads across uneven ground. Many people do all of this for hours at a time, often after months of lighter activity.

The most common culprits

• Bending and twisting at the same time. Picking up a log and turning to throw it in one motion puts extra stress on the muscles and discs of the lower back.
• Lifting with a rounded back. Reaching down with straight legs and a curved spine shifts the load away from your strong hip and leg muscles.
• Repetitive swinging. Splitting with a maul works the shoulders, upper back, and core over and over, which can lead to fatigue and strain.
• Carrying uneven loads. An armful of wood held off to one side pulls your spine out of balance with every step.
• Cold, stiff muscles. Chilly fall mornings can leave muscles less ready for sudden effort.

Tips to Protect Your Back While Cutting and Stacking

Warm up before you start

Take five minutes to walk around, swing your arms, roll your shoulders, and do a few gentle hip hinges. Warm muscles tend to handle load better than cold ones.

Lift with your legs and hips

Stand close to the piece of wood, bend at your hips and knees, keep your chest up, and push through your legs to stand. Hold the load close to your body. If a round is too heavy to lift comfortably, roll it, split it where it lies, or get help.

Turn your feet instead of twisting

When you move wood from one spot to another, pivot your feet so your whole body turns together. This one habit can take a lot of strain off your lower back.

Raise your splitting surface

Splitting on a sturdy chopping block instead of on the ground means less bending at the bottom of each swing. If you use a log splitter, set it at a height that lets you load it without stooping.

Use a wheelbarrow or cart

Instead of carrying armloads across the yard, load a wheelbarrow or garden cart. Push with your legs and keep loads small enough that you stay in control on slopes, which are common around Hot Springs and Lake Hamilton properties.

Stack at waist height when you can

Building your stack on a rack or pallets keeps wood off the ground and cuts down on bending each time you grab a piece for the fire.

Take breaks and spread the work out

You do not have to finish the whole cord in one Saturday. Short sessions spread over a few days, with breaks every 20 to 30 minutes, give your body time to recover.

Easing a Sore Back After a Day of Firewood

Mild muscle soreness after a hard day of yard work is common and usually improves within a few days. Some simple steps that many people find helpful:

• Keep moving gently. Short walks are often better than staying in bed or on the couch all day.
• Try heat or cold, whichever feels better, for 15 to 20 minutes at a time.
• Do light stretches for the hips, hamstrings, and lower back, stopping short of pain.
• Stay hydrated and get a good night of sleep.

When to Get Your Back Checked

If your back pain hangs on for more than a week or two, keeps coming back every time you work outside, or makes it hard to sleep or do normal tasks, it may be time for an exam. At Lake Hamilton Family and Sports Chiropractic, our team can look at how your spine, hips, and muscles are moving and talk with you about care options. You can learn more about our approach on our back pain relief page, or visit our Hot Springs chiropractic office on Airport Road.

Some symptoms need prompt medical attention instead. Seek urgent care for back pain after a fall or a log striking you, numbness in the groin or inner thighs, new trouble controlling your bladder or bowels, weakness in a leg, or pain with fever or unexplained weight loss.

Ready to get ahead of a sore back before wood stove season is in full swing? Book an appointment online or call our Hot Springs office at (501) 762-9648. We are at 1880 Airport Rd, Suite B, and open Monday through Friday, 8:30am to 5:30pm.

Frequently Asked Questions

Is it normal for my back to hurt after splitting wood?

Some muscle soreness after a long day of splitting and stacking is common, especially early in the season. Soreness that keeps getting worse, lasts more than a couple of weeks, or spreads down a leg is worth having checked.

Should I use heat or ice on my back after yard work?

Both can help, and many people simply use whichever feels better. Limit either one to about 15 to 20 minutes at a time and protect your skin.

Can chiropractic care help with back pain from lifting?

Many people with lifting-related back pain seek chiropractic care. After an exam, your chiropractor can explain what may be going on and whether care is a good fit for you.

How can I avoid hurting my back next time?

Warm up, lift with your legs, pivot your feet instead of twisting, use a cart for heavy loads, and spread the work over several shorter sessions.

After a Car Wreck in Hot Springs: Evaluation Timeline, Care Documentation, and How We Help

A car wreck can turn an ordinary day in Hot Springs upside down. Between the police report, the insurance calls, and arranging vehicle repairs, it is easy to put your own body last. This educational guide walks through a practical timeline for getting evaluated, why keeping clear records of your care matters, and how Lake Hamilton Family and Sports Chiropractic supports accident patients in Hot Springs and the Lake Hamilton area.

Right After the Wreck: Safety First

Your first priority is safety. Move to a safe location if you can, call 911 if anyone is hurt, and accept emergency medical evaluation when it is offered or needed. Emergency rooms and urgent care centers are designed to rule out serious injuries such as fractures, head injuries, and internal problems. If you have severe pain, loss of consciousness, numbness, weakness, or confusion, emergency care comes first.

A Helpful Evaluation Timeline

Every situation is different, but the following timeline is a helpful general guide for people who were not seriously injured at the scene:

The First 24 to 72 Hours

This is when soft tissue soreness commonly begins to show up. Pay attention to new stiffness, headaches, neck or back pain, and changes in sleep. Even if you feel only mildly sore, this is a good window to schedule an evaluation so that any issues are identified early.

The First One to Two Weeks

Some symptoms take several days to fully develop. If your discomfort is not steadily improving, or if new symptoms appear, it is a good idea to be evaluated. An exam during this period helps establish a baseline and a care plan.

The Following Weeks

If you are under care, this is when follow-up visits help track your progress. Re-evaluations compare your current range of motion, strength, and symptoms to where you started, so your plan can be adjusted as you improve.

Why Documentation of Your Care Matters

Keeping a clear record of your health after an accident is simply good health practice. Clear documentation helps every provider involved in your care understand what happened and how you are progressing. Helpful records include:

• The date, time, and basic details of the accident
• When each symptom first appeared and how it has changed
• Visits to the emergency room, urgent care, your primary care provider, or other specialists
• Exam findings, care plans, and re-evaluation results
• Activities you have had difficulty with, such as work tasks, driving, sleep, or exercise

A simple notebook or phone note updated every day or two is often enough. At our office, we keep detailed clinical notes from your first visit through each re-evaluation, and you can request copies of your records for your own files or for your other providers.

Questions about insurance coverage, claims, or legal matters are best directed to your insurance company or a qualified professional. Our role is to evaluate and care for your health, and we keep the focus there.

What to Expect at Your First Visit

When you come to Lake Hamilton Family and Sports Chiropractic after a car wreck, your first visit typically includes:

• A detailed history: How the accident occurred, your position in the vehicle, the direction of impact, and your symptoms since.
• A thorough exam: Posture, range of motion, joint and muscle assessment, and neurological checks.
• Imaging or referral when appropriate: If findings suggest you need imaging or care from another provider, we will explain why and help coordinate it.
• A clear plan: We will explain what we found, what we recommend, and what you can do at home.

How We Help Accident Patients

Our approach to accident care is conservative, individualized, and focused on helping you return to your normal routine. Depending on your needs, care may include gentle chiropractic adjustments, soft tissue therapy, therapeutic exercises, and practical guidance for work, driving, and sleep. We pace care to your comfort level and adjust it as you improve.

We also understand that recovering from an accident is stressful. Our team aims to make scheduling straightforward and communication clear, so you always know where you stand and what comes next.

Serving Hot Springs and Lake Hamilton

Many of our patients live or work around Lake Hamilton, Hot Springs Village, and greater Garland County. Having a local office means you can fit visits into your week without a long drive while you are sore.

Key Takeaways

• Get emergency care first if you have serious symptoms.
• Watch for delayed symptoms over the first few days.
• Schedule an evaluation early, even if pain seems mild.
• Keep simple, consistent records of your symptoms and care.
• Choose a local provider who will explain your plan clearly.

Schedule a Visit in Hot Springs

If you have been in a car accident in Hot Springs, Lake Hamilton, or anywhere in Garland County, Lake Hamilton Family and Sports Chiropractic is here to help you understand what your body is telling you. Learn more about our personal injury care, or book an appointment online today.

Our Hot Springs office is open Monday through Friday, 8:30am to 5:30pm.

This article is educational and is not a substitute for individual medical advice. If you have severe pain, numbness, weakness, confusion, or other emergency symptoms, call 911 or go to the nearest emergency room.