Category: Hot Springs Health

Back Pain After an Auto Accident in Hot Springs: What Delayed Pain Means and Your Care Options

You walked away from the accident, exchanged information, and drove home thinking you were lucky. Then, two or three days later, your lower back tightens up every time you get out of bed. This experience is extremely common. Soft tissue injuries to the back are among the most frequent problems we see after auto accidents in Hot Springs and around Lake Hamilton, and they often show up later than people expect. Here is what delayed back pain may mean and the conservative care options available at Lake Hamilton Family and Sports Chiropractic.

What Are Soft Tissue Injuries?

Soft tissues include the muscles, tendons, ligaments, and fascia that support and move your spine. During a collision, your body is held by a seat belt while momentum pulls it in the direction of the impact. That sudden load can overstretch or strain these tissues, irritate the small joints of the spine, and cause protective muscle spasm. Because soft tissue injuries do not involve broken bones, they generally do not appear on X-rays, yet they can still cause real discomfort and limit everyday activities.

Why Back Pain Is Often Delayed

Delayed onset of pain after an accident has a few common explanations:

• Adrenaline: Stress hormones released during and after a crash can temporarily dull pain.
• Inflammation builds over time: Swelling in strained tissues often peaks 24 to 72 hours after an injury.
• Muscle guarding: Muscles may tighten to protect an irritated area, and that stiffness becomes more noticeable as the days go on.
• Activity changes: Returning to work, lifting kids, or yard work can reveal problems you did not notice while resting.

Delayed pain does not automatically mean a serious injury, but it is a signal worth listening to. Getting evaluated helps you understand what is going on rather than hoping it goes away.

Common Symptoms to Watch For

• Dull or aching pain in the lower or middle back
• Stiffness, especially in the morning or after sitting
• Pain when bending, twisting, or lifting
• Muscle spasms or knots
• Pain that radiates into the hips or buttocks
• Tingling or aching down one leg

Seek emergency care immediately for numbness in the groin area, loss of bladder or bowel control, progressive leg weakness, or severe pain following a high-speed crash. These need urgent medical evaluation.

Why an Early Evaluation Helps

An exam soon after the accident gives you a clear starting point. A provider can assess which structures are irritated, rule out problems that need a different type of care, and recommend a plan sized to your situation. It also gives you a documented record of when symptoms began, which is useful for your own health history and for coordinating with your other providers.

Conservative Care Options

For many soft tissue back injuries, conservative, non-surgical care is a reasonable first approach. At Lake Hamilton Family and Sports Chiropractic, care plans are based on your exam and may include:

• Chiropractic adjustments: Gentle, specific adjustments to help restore motion in spinal joints that are moving poorly.
• Soft tissue therapy: Hands-on techniques to ease muscle tension and spasm.
• Therapeutic exercise: Core and hip exercises that help support the low back as it heals.
• Stretching and mobility work: Targeted movements to reduce stiffness and improve flexibility.
• Activity guidance: Practical advice on sitting, lifting, sleeping, and returning to work or recreation.

The intensity of care is adjusted as you improve. Early visits may focus on calming irritated tissues, while later visits emphasize strength and returning to normal activities. If your exam suggests you would benefit from imaging, a specialist, or another type of provider, we will help you take that step.

Tips for Managing Back Pain at Home

A few simple habits can support your recovery between visits:

• Stay gently active. Short walks are usually better than prolonged bed rest.
• Change positions often when sitting, and use a small cushion for lumbar support while driving.
• Lift with your legs and keep objects close to your body.
• Sleep on your side with a pillow between your knees, or on your back with a pillow under your knees.
• Track your symptoms so you can describe your progress accurately.

Getting Back to Life Around Lake Hamilton

Whether your goal is getting back on the boat, returning to a physical job, or simply sitting through a workday without discomfort, a structured plan can help you get there with confidence. Recovery timelines vary from person to person, and we focus on steady, realistic progress rather than quick fixes.

Our team serves patients from Hot Springs, Hot Springs Village, Lake Hamilton, and surrounding Garland County communities, and we understand how disruptive back pain can be after an accident.

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 chiropractic therapy services, 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.

Whiplash and Neck Pain After a Car Accident in Hot Springs: Signs and When to Get Checked

Even a low-speed fender bender on Central Avenue or a sudden stop on Highway 7 near Lake Hamilton can jolt your head and neck more than you might expect. Whiplash is one of the most common injuries after a car accident, and it does not always announce itself right away. At Lake Hamilton Family and Sports Chiropractic, we see many Hot Springs drivers and passengers who felt “fine” at the scene, only to wake up stiff and sore a day or two later. This guide explains what whiplash is, which signs to watch for, and when it makes sense to get checked.

What Is Whiplash?

Whiplash describes a neck injury caused by a rapid back-and-forth movement of the head, similar to the cracking of a whip. In a rear-end collision, the body is pushed forward by the seat while the head briefly lags behind, then snaps forward. That quick motion can strain the muscles, ligaments, tendons, and joints of the cervical spine. Because these are soft tissues, the injury usually will not show up on a standard X-ray, which is one reason it is easy to overlook.

Whiplash is not limited to rear-end crashes. Side impacts, front-end collisions, and even parking-lot bumps can produce similar forces. The speed of the vehicles does not always predict how much discomfort someone will have; seat position, head restraint height, whether you were looking to the side, and your prior health all play a role.

Common Signs of Whiplash

Symptoms may appear within hours or may build gradually over several days. Common signs include:

• Neck pain or stiffness, especially when turning your head
• Headaches that often start at the base of the skull
• Tightness or soreness across the shoulders and upper back
• Reduced range of motion in the neck
• Fatigue or trouble getting comfortable when sleeping
• Tingling or aching that travels into the arms or hands
• Dizziness or difficulty concentrating

Everyone responds differently. Some people notice only mild stiffness that fades in a few days, while others have discomfort that lingers and interferes with work, driving, or time on the lake. Paying attention to how your symptoms change over the first week is helpful information for any provider who evaluates you.

Why Symptoms Can Be Delayed

Right after a collision, adrenaline and the stress of dealing with the scene, the other driver, and your vehicle can mask pain. Inflammation in injured soft tissue also tends to build over 24 to 72 hours. That is why many people in Hot Springs notice neck pain the next morning rather than at the moment of impact. Delayed pain is common and is not a sign that you are imagining things.

When Should You Get Checked?

A good rule of thumb is to have your neck evaluated soon after an accident, even if your symptoms seem minor. An early evaluation creates a baseline, helps identify which tissues may be involved, and gives you a plan rather than guesswork. Consider scheduling a visit if you notice:

• Neck pain or stiffness lasting more than a day or two
• Headaches that are new since the accident
• Pain that worsens instead of improving
• Difficulty turning your head to check blind spots while driving

Seek emergency care right away for severe neck pain, loss of consciousness, numbness or weakness in the arms or legs, loss of bladder or bowel control, or confusion. Those symptoms need immediate medical attention before any other care.

What a Chiropractic Evaluation Looks Like

At Lake Hamilton Family and Sports Chiropractic, an accident-related visit starts with a conversation. We will ask how the accident happened, where you were seated, which direction the impact came from, and how your symptoms have changed since. From there, we perform a hands-on exam that looks at posture, range of motion, muscle tension, joint movement, and neurological signs such as reflexes and strength. If imaging or a referral to another provider is appropriate, we will tell you.

The goal of the evaluation is to understand your specific situation, not to apply a one-size-fits-all routine. Two people in the same car can have very different injuries.

Gentle Chiropractic Care for Whiplash

Care for whiplash is typically conservative and adjusted to your comfort level. Depending on your exam findings, a plan may include:

• Gentle spinal adjustments or mobilization to help restore normal joint motion in the neck and upper back
• Soft tissue work to address muscle tension and guarding around the injured area
• Therapeutic exercises and stretches to rebuild strength and range of motion
• Posture and ergonomic guidance for driving, desk work, and sleeping
• Home care suggestions such as activity modification and when to use ice or heat

Techniques are chosen based on how irritated the tissues are. Early on, care is often lighter, and it progresses as your neck tolerates more movement. You are always part of the conversation about what feels right.

What You Can Do at Home

While you wait for your appointment, a few simple steps may help you stay comfortable: keep moving gently within a pain-free range rather than holding your neck completely still, take short breaks from screens, use a supportive pillow, and avoid heavy lifting or sudden twisting. Keep a simple log of your symptoms, including when they started and what makes them better or worse. That record helps any provider understand your recovery.

Local Care Close to Home

For families around Lake Hamilton and greater Hot Springs, having a nearby office matters when you are sore and do not want a long drive. Our team works with accident patients regularly and can help you understand the next steps for your neck, your schedule, and your recovery goals.

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 motor vehicle injury chiropractic 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.

Neck Arthritis: Stiffness, Grinding, and Care Options That May Help

Does your neck feel stiff when you first get up, or make a grinding sound when you turn your head? Do you have a harder time checking your blind spot than you used to? For many adults, especially after age 50, these changes are linked to wear and tear in the neck, often called neck arthritis or cervical spondylosis.

Neck arthritis is very common, and many people with it have little or no pain. When it does cause symptoms, there are often simple ways to stay comfortable and keep moving. This article explains what neck arthritis is, common symptoms, home care, and how conservative care may help. It is general information, so talk with a provider about your own symptoms.

What Is Neck Arthritis?

Your neck, or cervical spine, is made of seven small bones with cushioning discs between them and small joints on the back of each level. Over the years, discs can lose some height and water, joints can wear, and the body may form small bony growths called bone spurs. Together, these age-related changes are known as cervical spondylosis. They show up on X-rays in many people who never feel a thing.

Common symptoms

• Neck stiffness, often worse in the morning or after sitting still
• Aching in the neck that may spread to the shoulders or base of the skull
• Grinding, popping, or crunching sounds when turning the head
• Reduced ability to turn or tilt the head
• Headaches that start at the back of the head

Sometimes the narrowing caused by these changes can irritate a nerve, leading to pain, tingling, or weakness in an arm. That kind of symptom deserves a closer look.

What Makes Neck Arthritis Feel Worse?

Age is the biggest factor, but daily habits can make a stiff neck feel worse:

• Looking down at phones, tablets, or books for long periods
• Sitting with your head forward at a computer
• Sleeping on a pillow that is too high or too flat
• Staying still for long stretches, such as long drives
• Past neck injuries, including car accidents or sports injuries
• Jobs or hobbies that involve a lot of looking up, like painting ceilings or some yard work

Home Care Tips for a Stiff, Arthritic Neck

Keep it moving

Gentle movement is one of the best things for an arthritic neck. Throughout the day, slowly turn your head side to side, tilt your ear toward your shoulder, and tuck your chin gently. Move within a comfortable range and avoid forcing it.

Try chin tucks

Sit or stand tall and gently draw your chin straight back, as if making a double chin. Hold for 3 to 5 seconds and repeat 10 times. This helps the deep muscles that support your neck.

Use heat for stiffness

A warm shower or a heating pad for 15 to 20 minutes can loosen a stiff neck, especially in the morning. Some people prefer ice during a flare-up.

Set up your screens and pillow

Raise phones and screens closer to eye level. Choose a pillow that keeps your neck in line with the rest of your spine, whether you sleep on your back or side.

Stay active overall

Walking, swimming, and other low-impact activity help your whole body, including your neck. Many retirees in Hot Springs Village and around Lake Hamilton find that staying active with walking, golf, or water exercise helps them feel less stiff.

How Chiropractic Care May Help

Chiropractic care cannot reverse arthritis, but research suggests that spinal manipulation, mobilization, and exercise may help some people with neck pain feel and move better. At Lake Hamilton Family and Sports Chiropractic, care for neck arthritis starts with a history and exam. If your symptoms suggest that imaging or a medical referral is needed, we will tell you.

Depending on what we find, a plan may include gentle chiropractic therapy chosen for your comfort and health, along with soft tissue work and home exercises to improve mobility. The goal is to help you turn your head more comfortably, sleep better, and stay active.

When to Seek Medical Care Right Away

Call a doctor promptly if neck pain comes with weakness in the arms or legs, trouble walking or with balance, loss of bladder or bowel control, numbness that is spreading, fever, unexplained weight loss, or if it started after a fall or accident. These symptoms need a medical evaluation first.

Schedule a Visit in Hot Springs

If a stiff, achy neck is getting in the way of driving, sleeping, or enjoying your day, we can help you understand your options. Visit our Hot Springs chiropractors at 1880 Airport Rd, Suite B, Monday through Friday from 8:30am to 5:30pm. Call (501) 762-9648 or schedule your visit online.

Frequently Asked Questions

Is neck arthritis the same as a pinched nerve?

Not exactly. Neck arthritis describes wear-related changes in the spine. Sometimes those changes narrow the space around a nerve, which can cause arm pain or tingling, but many people with arthritis never have nerve symptoms.

Is it safe to see a chiropractor if I have neck arthritis?

Many people with neck arthritis receive chiropractic care. A careful exam helps choose techniques that fit your age and health, and your provider can adjust the approach if you prefer a gentler touch.

Why is my neck stiffer in the morning?

Joints often stiffen after hours of not moving. Gentle movement and a warm shower usually help loosen things up.

Does the grinding sound in my neck mean something is wrong?

Grinding or popping is common and is often harmless when there is no pain. If it comes with pain, weakness, or numbness, have it checked.

Fishing Back Pain: Tips for Lake Hamilton and Lake Ouachita Anglers

Fall is a great time to be on the water around Hot Springs. Cooler mornings, quieter lakes, and active fish bring a lot of anglers out to Lake Hamilton, Lake Ouachita, and Lake Catherine. But a long day of casting, sitting on a hard boat seat, and hauling gear can leave your lower back, neck, and shoulders sore for days.

Here is why fishing can be tough on your body, what you can do to stay comfortable, and when it may be time to have your back checked.

Why Fishing Can Lead to Back Pain

Fishing looks relaxing, and it is, but your body is working more than you might think. Common sources of strain include:

• Long hours sitting: Many boat seats offer little back support, and sitting still for hours stiffens the hips and lower back.
• Leaning forward: Watching your line, tying knots, or working a trolling motor often means bending forward for long periods.
• Repetitive casting: Hundreds of casts a day can tire the shoulder, elbow, and the muscles between the shoulder blades.
• Twisting: Reeling in a fish or reaching for the net often involves a quick twist of the spine.
• Bouncing on the water: Running across choppy water jolts the spine over and over.
• Lifting gear: Coolers, batteries, tackle boxes, and launching the boat all add up.

Tips to Protect Your Back on the Water

Set up a better seat

If your boat seat allows it, add a seat with back support or a cushion. Sit with your hips slightly higher than or level with your knees, and try not to slump. A small rolled towel behind your lower back can help on long days.

Change positions often

Switch between sitting and standing every 30 to 45 minutes when it is safe to do so. When you stand, keep your knees slightly bent and your weight balanced on both feet, which also helps with balance as the boat moves.

Cast with your whole body

Instead of throwing every cast with just your arm and shoulder, let your hips and trunk help. Switching casting styles or hands now and then can spread out the work.

Slow down when running the boat

Easing off the throttle in rough water and standing with bent knees, or sitting on a cushioned seat, can reduce the jolts your spine takes on the way to your spot.

Lift smart at the ramp

Bend at your hips and knees, keep heavy items close to your body, and avoid twisting while you lift. Split heavy loads into smaller trips and ask a fishing buddy for help with batteries and big coolers.

Simple Stretches for Anglers

These easy moves can help before you launch, during breaks, or when you get home. Move gently and stop if anything causes sharp pain.

• Standing back bend: Place your hands on your lower back and gently lean back a few inches. Hold for 2 to 3 seconds and repeat 5 times.
• Seated twist: Sit tall, cross your arms over your chest, and slowly turn to each side.
• Shoulder rolls: Roll your shoulders backward 10 times to loosen your upper back after a lot of casting.
• Doorway or chest stretch: At home, place your forearms on a door frame and lean forward gently to open up the chest.
• Hip flexor stretch: Step one foot forward into a gentle lunge and hold for 20 to 30 seconds per side.

Caring for Soreness After a Long Day

Mild soreness after a long day of fishing is common and often improves in a day or two. Gentle walking, light stretching, and ice or heat, whichever feels better, can help. Try to avoid lying in bed all day, since gentle movement usually helps a sore back recover faster.

When to See a Chiropractor

If your back or neck pain lingers for more than a week or two, keeps coming back every time you fish, or makes it hard to sleep or work, it may be time for an exam. At Lake Hamilton Family and Sports Chiropractic, we start with a history and exam to look at how your spine, hips, and shoulders are moving. Depending on what we find, a care plan may include chiropractic therapy, soft tissue work, and simple exercises to help you get back on the water more comfortably.

Seek medical care right away if back pain comes with numbness or weakness in the legs, loss of bladder or bowel control, fever, or follows a fall or a hard hit on the water.

Visit Us in Hot Springs

Whether you fish Lake Hamilton every weekend or head out a few times a season, we are here to help you stay comfortable. Lake Hamilton Family and Sports Chiropractic is at 1880 Airport Rd, Suite B, in Hot Springs, open Monday through Friday from 8:30am to 5:30pm. Call (501) 762-9648 or request an appointment online.

Frequently Asked Questions

Why does my lower back hurt after a day of fishing?

Long hours sitting, leaning forward, twisting, and bouncing across the water all put stress on the lower back. Changing positions often and using a supportive seat can help.

Is heat or ice better for back pain after fishing?

Either can help with mild soreness. Many people prefer ice for the first day or so after a strain and heat for stiffness. Use whichever feels better for 15 to 20 minutes at a time.

Can casting cause shoulder pain?

Yes. Repetitive casting can tire and irritate the shoulder muscles and tendons. Using your hips and trunk and taking breaks can reduce the strain.

When should I get my back checked?

If pain lasts more than a week or two, keeps returning, or comes with numbness or weakness, it is a good idea to get it evaluated.

Scoliosis in Kids and Teens: What Hot Springs Parents Should Know

Maybe the school nurse sent home a note after a screening, or you noticed one of your child’s shoulders sits a little higher than the other. Hearing the word “scoliosis” can be worrying for any parent. The good news is that most cases found in children and teens are mild, and many only need to be watched over time.

This guide explains what scoliosis is, signs Hot Springs parents can look for at home, how it is usually checked and monitored, and where chiropractic care may fit in. It is general information, not a diagnosis, so talk with your child’s pediatrician or another provider about their specific situation.

What Is Scoliosis?

When you look at a healthy spine from behind, it runs fairly straight up the middle of the back. With scoliosis, the spine curves to the side, often in an “S” or “C” shape, and the bones may also rotate slightly. Doctors measure the curve in degrees on an X-ray. Small curves are common and often cause no symptoms at all.

The most common type in kids

The most common form in children is called adolescent idiopathic scoliosis. “Idiopathic” means there is no single known cause. It usually shows up between about age 10 and the end of the teen growth spurt, and it tends to run in families. It is not caused by carrying a heavy backpack, poor posture, or playing sports, although those things can affect how a child’s back feels day to day.

Signs Parents Can Watch For

Scoliosis is often painless, so it is easy to miss. Here are some things you may notice when your child is standing up straight:

• One shoulder or shoulder blade looks higher or sticks out more than the other
• The waist looks uneven, with more of a crease on one side
• One hip seems higher than the other
• Clothes hang unevenly, or one pant leg seems longer
• The head does not look centered over the hips

A simple forward bend check

Ask your child to stand with feet together and slowly bend forward at the waist, arms hanging down, as if touching their toes. Look at their back from behind. If one side of the rib cage or lower back looks higher than the other, mention it to your child’s doctor. This is the same basic idea behind many school screenings. It cannot diagnose scoliosis, but it can tell you when a closer look is a good idea.

How Scoliosis Is Usually Evaluated

If a curve is suspected, a provider will usually take a health history, check posture and flexibility, and may order a standing X-ray to measure the curve. From there, care often depends on the size of the curve and how much growing your child has left:

• Mild curves: Often watched with regular check-ups to make sure the curve is not progressing during growth spurts.
• Moderate curves in a growing child: A medical specialist may recommend bracing to help keep the curve from getting worse.
• Larger curves: In some cases, an orthopedic specialist may discuss surgery.

Regular monitoring matters most during the growth years, because that is when curves are most likely to change.

Where Chiropractic Care May Fit In

Chiropractic care is not a cure for scoliosis, and it does not replace monitoring or specialist care when it is needed. What it may help with is the comfort side of things. Kids and teens with scoliosis sometimes deal with muscle tightness, back stiffness, or soreness after sports or long school days. A gentle, conservative plan may help them move and feel better.

At Lake Hamilton Family and Sports Chiropractic, our family chiropractic care is built around kids and adults alike. For a young patient, a visit may include:

• A careful history and posture exam
• Gentle adjustments chosen for the child’s age and comfort
• Soft tissue work for tight muscles
• Stretches and strengthening exercises to do at home
• Coordination with your child’s doctor when a referral or imaging is needed

Staying active is usually encouraged

Most kids with mild scoliosis can keep playing sports and staying active. Strong core and back muscles, good flexibility, and regular movement help support the spine. Whether your child plays for Lakeside, Lake Hamilton, Fountain Lake, or Jessieville, or just loves riding bikes around the neighborhood, staying active is usually a good thing. Check with your child’s provider if they have a large curve or wear a brace.

Everyday Tips for Hot Springs Families

• Keep backpacks light and worn on both shoulders.
• Limit long stretches of slouching over phones and tablets.
• Encourage a mix of activities, not just one sport all year.
• Keep up with check-ups, especially during growth spurts.
• Ask your child to tell you if their back hurts, so you can track it.

When to Get Help Right Away

Most scoliosis is not painful. Talk with a doctor promptly if your child has back pain that wakes them at night, pain with fever, numbness or weakness in the legs, trouble with balance, or changes in bladder or bowel control. These symptoms need a medical evaluation first.

Schedule a Visit

If you have questions about your child’s posture or back comfort, our team at our chiropractic office on Airport Road in Hot Springs is happy to help. We are at 1880 Airport Rd, Suite B, open Monday through Friday from 8:30am to 5:30pm. Call (501) 762-9648 or book an appointment online.

Frequently Asked Questions

Does carrying a heavy backpack cause scoliosis?

No. Heavy backpacks can cause back and shoulder soreness, but they do not cause scoliosis. Keeping the load light is still a good idea for comfort.

Can scoliosis go away on its own?

The curve itself usually does not disappear, but many mild curves stay small and never cause problems. Regular monitoring during growth is the key.

Is chiropractic care safe for kids?

Gentle chiropractic care chosen for a child’s age and size is generally well tolerated. A good provider will explain each step and refer out when something needs medical attention.

Can my child still play sports with scoliosis?

Most kids with mild curves can play sports normally. Ask your child’s doctor if they have a larger curve or wear a brace.

Race Day Comfort: Back and Foot Tips for Oaklawn Racing Fans

Race days at Oaklawn are a Hot Springs tradition. Whether you spend the afternoon in the grandstand, on your feet near the rail, or walking back and forth from the paddock, a full day at the track can leave your back, hips, and feet feeling it the next morning. A little planning can help you enjoy the races without paying for it later.

This guide covers why long days at the track can cause aches, simple ways to stay comfortable, and when it may be time to get checked.

Why a Day at the Races Can Make You Sore

A race day often mixes long periods of sitting with long periods of standing and walking. Each has its own effect on the body:

• Sitting on hard seats: Sitting for hours, often leaning forward to study the program or watch the stretch, puts steady pressure on the lower back and hips.
• Standing on concrete: Standing in one spot on hard surfaces can tire the feet, knees, and lower back.
• Walking and stairs: Parking, stairs, and trips between levels add up, especially in shoes picked for looks rather than comfort.
• Twisting to watch: Turning your head and upper body to follow the horses around the turn can strain the neck and mid back.
• Weather: Cool, damp days can leave muscles feeling stiff.

Tips to Stay Comfortable at the Track

Wear supportive shoes

Choose shoes with good arch support and cushioning. If you are dressing up, consider bringing a comfortable pair for the walk to and from the car.

Change positions often

A good rule of thumb is to switch between sitting, standing, and walking every 30 to 45 minutes. Stretch your legs between races rather than staying put all afternoon.

Bring a seat cushion

A small cushion or a rolled jacket behind your lower back can help you sit more upright on hard seats. Check the track’s current guest policies before you bring items.

Face the action

When you can, pick a seat or spot where you can face the track without twisting. Turn your whole body instead of just your neck.

Stay hydrated and dress in layers

Drink water through the day, and dress in layers so you stay warm. Cold, tense muscles tend to feel stiffer.

Lighten your load

If you carry a bag, switch shoulders or use a small backpack with both straps. Heavy bags on one shoulder can pull on the neck and upper back.

Simple Stretches for Between Races

These gentle moves can help keep you loose. Stop if anything causes sharp pain.

• Standing back extension: Place your hands on your lower back and gently lean back a few inches, then return. Repeat 5 times.
• Calf stretch: Step one foot back, keep the heel down, and lean forward slightly. Hold 20 to 30 seconds per side.
• Shoulder rolls: Roll your shoulders back and down 10 times to ease upper back tension.
• Seated hip stretch: Cross one ankle over the opposite knee and sit tall. Hold 20 seconds per side.

The Morning After

Mild stiffness the next day usually eases with gentle movement, a warm shower, and a walk. Many people in Hot Springs Village and Lake Hamilton like an easy loop around the neighborhood to loosen up. If you have a sore spot, a cold pack in the first day or two may help, and heat can relax tight muscles afterward.

When to get checked

Consider an exam if pain lasts more than a week or two, keeps coming back after every outing, or spreads into your leg or arm. Get medical care right away for pain after a fall, numbness or weakness in a leg, or loss of bladder or bowel control.

Back and Hip Care in Hot Springs

Lake Hamilton Family and Sports Chiropractic sees patients of all ages from around Garland County. If race days, long drives, or other outings leave you sore, our family chiropractic care starts with an exam to see what is causing your pain and builds a plan that may include adjustments, stretches, and tips for staying comfortable. Learn more about Lake Hamilton Family and Sports Chiropractic.

Our office is at 1880 Airport Rd, Suite B, Hot Springs, AR 71913, open Monday through Friday from 8:30am to 5:30pm. Call (501) 762-9648 or request an appointment online.

Frequently Asked Questions

Why does my lower back hurt after sitting all day at an event?

Long periods of sitting, especially leaning forward on hard seats, keep steady pressure on the lower back and can stiffen the hips. Moving every 30 to 45 minutes often helps.

Is standing better than sitting at the track?

Neither is ideal for hours at a time. Switching between sitting, standing, and walking is usually the most comfortable approach.

What shoes are best for a long day on my feet?

Shoes with good arch support, a cushioned sole, and a secure fit tend to work best on concrete.

Should I see a chiropractor for back pain after an outing?

If soreness lasts more than a week or two or keeps returning, an exam can help find the cause. Seek medical care first for red flag symptoms like leg weakness or numbness.

Pinched Nerve in the Neck: Arm Pain, Tingling, and What Can Help

A pinched nerve in the neck can cause more than a sore neck. Many people feel sharp or burning pain that travels into the shoulder blade, arm, or hand, sometimes with tingling or numb fingers. It can make it hard to sleep, work at a computer, or even turn your head while backing out of the driveway. If you are dealing with this in Hot Springs, here is what you should know.

This article is general information, not medical advice. Arm symptoms can come from several sources, so an exam is the best way to find out what is going on.

What Is a Pinched Nerve in the Neck?

Nerves leave the spinal cord through small openings between the bones of the neck. When something crowds or irritates a nerve root there, the result is called cervical radiculopathy, or a “pinched nerve.” Common causes include:

• A bulging or herniated disc pressing on the nerve
• Age-related changes, such as bone spurs or narrowing of the openings
• Inflammation after a strain or a sudden movement

Common symptoms

• Neck pain that spreads into the shoulder, shoulder blade, or arm
• Tingling, “pins and needles,” or numbness in the arm or fingers
• Weakness in the arm, hand, or grip
• Pain that gets worse when you look up or tilt your head toward the painful side

Some people notice relief when they rest their hand on top of their head, which takes tension off the nerve.

Pinched Nerve or Something Else?

Arm and hand symptoms can also come from carpal tunnel syndrome, a shoulder problem, or tight muscles. Sometimes more than one is involved. A careful exam checks reflexes, strength, sensation, and how your neck moves to help tell these apart.

When to get help right away

Seek urgent medical care if you have weakness that is getting worse, trouble walking or with balance, clumsy hands, loss of bladder or bowel control, symptoms after a fall or car accident, or neck pain with fever. Arm pain with chest pain or shortness of breath needs emergency care.

What You Can Do at Home

Stay gently active

Long periods of complete rest can make stiffness worse. Gentle movement within a comfortable range is usually better than holding your neck still all day.

Change positions often

If you work at a desk, raise your screen to eye level and get up every 30 to 45 minutes. Avoid long stretches looking down at a phone or tablet.

Try heat or ice

Some people prefer ice in the first few days and heat for tight muscles after that. Use either for 10 to 20 minutes with a cloth between the pack and your skin.

Check your sleep setup

A pillow that keeps your head level with your body, whether you sleep on your back or side, may help. Sleeping on your stomach often twists the neck.

Be smart with lifting and overhead work

Carrying heavy bags on one shoulder or working overhead, such as painting a ceiling or loading a boat rack at Lake Hamilton, can aggravate symptoms. Take breaks and split heavy loads.

How Pinched Nerves Are Usually Treated

The good news is that many cases of cervical radiculopathy improve over weeks to a few months with conservative care. Common options include activity changes, exercise, manual therapy, and medication guidance from a medical provider. Imaging such as an MRI is usually reserved for severe symptoms, weakness, or cases that do not improve. Surgery is an option for a smaller group of people who do not improve or who have significant nerve problems.

Research suggests that combining manual therapy with exercise may help reduce pain for some people with neck-related arm pain, though results vary and more studies are needed. Care should be gentle and matched to your exam findings.

Neck and Arm Pain Care in Hot Springs

At our Hot Springs chiropractic office, Lake Hamilton Family and Sports Chiropractic starts with a thorough history and exam. If your symptoms point to a nerve problem that needs imaging or a medical referral, we will tell you. If conservative care is a good fit, your plan may include chiropractic therapy, home exercises, and tips for work and sleep.

We are at 1880 Airport Rd, Suite B, in Hot Springs, open Monday through Friday from 8:30am to 5:30pm. Call (501) 762-9648 or schedule your visit online.

Frequently Asked Questions

How long does a pinched nerve in the neck take to heal?

Many people improve over several weeks to a few months. Recovery depends on the cause, how severe it is, and your overall health.

Is it safe to see a chiropractor for a pinched nerve?

For many people, gentle conservative care is a reasonable option after a proper exam. Red flag symptoms, like worsening weakness, should be checked medically first.

Why do my fingers tingle?

Tingling can come from a nerve in the neck, a nerve at the wrist or elbow, or other causes. Which fingers tingle can help point to the source.

Should I get an MRI?

Most people do not need an MRI right away. It is usually considered when symptoms are severe, include weakness, or do not improve with care.

TMJ and Jaw Pain: Causes, Home Care, and When to Get Help

Does your jaw click when you chew, ache when you wake up, or feel tight after a stressful day? Many people in Hot Springs live with jaw pain for months before they learn it may be related to the temporomandibular joint, often called the TMJ. The good news is that most jaw pain is not serious, and many people improve with simple, conservative steps.

This article explains what TMJ problems are, common causes, what you can try at home, and how a conservative care plan may fit in. It is general information, not a diagnosis, so talk with a dentist or other provider about your own symptoms.

What Is the TMJ?

You have two temporomandibular joints, one on each side of your face just in front of your ears. They connect your lower jaw to your skull and let you open, close, chew, talk, and yawn. A small disc of cartilage sits inside each joint, and several muscles control the motion. When the joint, disc, or muscles get irritated, the result is often grouped under the name “temporomandibular disorders,” or TMD.

Common symptoms of TMJ problems

• Aching in the jaw, face, or in front of the ear
• Clicking, popping, or grating when you open your mouth
• A jaw that feels tight, tired, or hard to open fully
• Pain when chewing tough foods
• Headaches near the temples, or neck and shoulder tension

A click with no pain is common and often harmless. Pain, locking, or trouble opening your mouth is a better reason to get checked.

What Causes Jaw Pain?

TMJ problems usually have more than one cause. Common contributors include:

• Clenching or grinding: Many people clench during the day or grind their teeth at night without realizing it, especially during stressful seasons.
• Posture: A forward head posture from long hours at a desk or on a phone changes how the jaw and neck muscles work together.
• Muscle tension and stress: Stress often shows up in the jaw, neck, and shoulders.
• Chewing habits: Gum chewing, biting nails, or chewing on one side can overwork the joint.
• Injury or arthritis: A blow to the jaw or joint wear can play a role for some people.

When to See a Dentist or Doctor First

Your dentist is an important part of jaw pain care, especially if you grind your teeth, have tooth pain, or need a night guard. Get prompt medical care if your jaw locks open or closed, if pain follows an injury, or if you have swelling, fever, or numbness in your face. Jaw pain with chest pain or shortness of breath can be a sign of a heart problem and needs emergency care.

Home Care Tips That May Help

Give your jaw a rest

Choose softer foods for a few days, cut food into small bites, and skip gum and very chewy foods. Try not to open extra wide when yawning.

Notice clenching

A helpful resting position is “lips together, teeth apart, tongue resting on the roof of the mouth.” Check in a few times a day, such as at red lights on Central Avenue or during commercial breaks.

Use heat or cold

A warm, moist towel can relax tight muscles. A cold pack wrapped in a cloth may help with soreness after a flare-up. Use either for 10 to 15 minutes at a time.

Work on posture

Raise your screen to eye level and bring your phone up instead of looking down. Gentle neck and shoulder stretches during the workday may ease tension that spreads to the jaw.

Manage stress

Slow breathing, regular exercise, and good sleep habits can lower overall muscle tension. A walk around Lake Hamilton or on one of the trails in Hot Springs National Park is a good way to unwind.

How Conservative Care May Help

Research on TMJ disorders supports conservative approaches first for most people. These can include education, home exercises, soft tissue work, and treatment of related neck and upper back tension. Results vary from person to person, and the evidence for specific techniques is still developing, so a good plan is individualized and coordinated with your dentist when needed.

At Lake Hamilton Family and Sports Chiropractic, a visit starts with a history and exam to look at how your jaw, neck, and posture work together. Depending on what we find, care may include gentle work on the neck and upper back, guidance on posture and habits, and massage therapy for tight muscles in the neck and shoulders. If something points to a dental or medical cause, we will recommend that you see the right provider.

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

Frequently Asked Questions

Is jaw clicking a problem?

Clicking without pain is common and often does not need treatment. If clicking comes with pain, locking, or trouble opening, get it checked.

Can neck problems cause jaw pain?

The jaw and neck muscles work closely together, and studies suggest neck posture and tension may contribute to jaw symptoms for some people. An exam can help sort out what is driving your pain.

Do I need a night guard?

That is a question for your dentist. A night guard may help if you grind your teeth at night.

How long does TMJ pain last?

Many flare-ups improve within a few weeks with rest and home care. Pain that lasts longer or keeps coming back deserves a closer look.

Ankle Sprains in Basketball: A Recovery Guide for Hot Springs Athletes

Basketball season is getting started across Garland County, and gyms from Lakeside to Fountain Lake to Jessieville will soon be full of players cutting, jumping, and landing. Along with all that action comes one of the most common injuries in the sport: the ankle sprain. Most sprains heal well, but a sprain that is rushed back or never fully rehabbed can turn into an ankle that keeps rolling for years.

This guide is for student athletes, parents, and adult rec league players in the Hot Springs area. It covers what an ankle sprain is, what to do in the first few days, how to return to the court safely, and how care may help. It is general information, not a diagnosis.

What Happens When You Sprain Your Ankle?

A sprain is a stretch or tear of the ligaments that hold the ankle bones together. In basketball, it usually happens when a player lands on someone else’s foot or comes down on the outside edge of the foot, rolling the ankle inward. That most often injures the ligaments on the outside of the ankle.

Sprain grades

• Grade 1: Ligaments are stretched. Mild pain and swelling, and walking is usually possible.
• Grade 2: Partial tear. More swelling and bruising, and walking hurts.
• Grade 3: Complete tear. Significant swelling, and the ankle may feel unstable.

When to Get an X-Ray or Medical Care

Some ankle injuries are fractures, not sprains. See a medical provider or urgent care promptly if the athlete cannot take four steps on the foot, has tenderness right on the ankle bones or the outer edge of the foot, has a deformity, or has numbness in the foot. When in doubt, get it checked before returning to play.

The First Few Days: Protect and Calm It Down

For a typical sprain, early care focuses on protecting the ankle and managing swelling:

• Protect it. Avoid activities that cause sharp pain. A brace or wrap may help in the first days.
• Elevate it. Keep the ankle above heart level when resting.
• Compress it. A snug, not tight, wrap can help limit swelling.
• Start gentle motion early. Current research generally favors early, pain-free movement over long periods of complete rest. Tracing the alphabet with the toes is a simple start.
• Use ice if it helps comfort. Short sessions can ease pain, though rest from aggravating activity matters more.

Getting Back on the Court Safely

The biggest mistake with ankle sprains is going back as soon as the pain fades. Ligaments are still healing, and the ankle often has lost strength and balance. That is a big reason so many sprains happen again.

Rebuild strength and balance

Once walking is comfortable, rehab usually includes calf raises, resistance band exercises in all directions, and balance work, starting with standing on one foot and progressing to doing it with eyes closed or on an unstable surface. Balance training has good research support for lowering the chance of re-injury.

Test before you return

Before practice or games, an athlete should be able to jog, sprint, cut side to side, and hop on the injured leg without pain or limping. Many players also use a brace or tape for the rest of the season after a sprain.

How Chiropractic and Sports Care May Help

Ankle sprains affect more than the ligament. The joints of the ankle and foot can get stiff, and players often change how they move, which can lead to knee, hip, or back pain. Care at Lake Hamilton Family and Sports Chiropractic starts with an exam to check for signs that need imaging or a referral. From there, Dr. Tyler Kight, DC may use joint mobilization or adjustments to restore ankle and foot motion, soft tissue work on the calf and lower leg, and a progression of strength and balance exercises. You can read more about how we work with athletes on our sports chiropractor page.

We also work with parents and coaches on a sensible return-to-play plan so the athlete does not end up back on the bench a few weeks later.

Help for Hot Springs Area Athletes

Our Hot Springs office is at 1880 Airport Rd, Suite B, open Monday through Friday, 8:30am to 5:30pm, which makes after-school visits easier for many families. If an ankle is still bothering you or your athlete, book an appointment or call (501) 762-9648.

Ankle Sprain FAQ

How long does a sprained ankle take to heal?

Mild sprains often improve within one to three weeks. More serious sprains can take several weeks to a few months, and ligaments keep remodeling even after pain is gone.

Should I keep playing on a sprained ankle?

Playing through pain on a fresh sprain raises the risk of making it worse. Wait until you can run, cut, and hop without pain, and get it checked if you are unsure.

Do ankle braces prevent sprains?

Research suggests braces and taping can lower the risk of repeat sprains, especially in athletes who have sprained an ankle before. Balance training also helps.

Why does my ankle keep rolling?

Repeated sprains are often linked to ligaments that healed loose, weak muscles, and poor balance from incomplete rehab. A structured strength and balance program may help, and an exam can check for other issues.

Carpal Tunnel and Wrist Pain at Work: Tips for Hot Springs Workers

Tingling fingers, a numb hand that wakes you up at night, or an aching wrist after a long day at the keyboard can make everyday tasks frustrating. For many people in Hot Springs, those symptoms come from work: typing and using a mouse all day, running a register, cutting hair, doing assembly or warehouse work, or using hand tools for hours. Carpal tunnel syndrome is one common cause, but it is not the only one.

Here is what carpal tunnel syndrome is, how to tell when hand symptoms might be coming from somewhere else, workstation tips that may help, and how chiropractic care fits in. This is general information, so have your own symptoms evaluated.

What Is Carpal Tunnel Syndrome?

The carpal tunnel is a narrow passage on the palm side of your wrist. The median nerve and several tendons pass through it. When the tissues in that space swell or the space gets crowded, the median nerve can be compressed. That pressure can cause:

• Tingling or numbness in the thumb, index, middle, and part of the ring finger
• Symptoms that are worse at night or first thing in the morning
• A weaker grip or dropping things
• Aching that can travel up the forearm

Who tends to get it

Repetitive hand and wrist work, awkward wrist positions, vibrating tools, pregnancy, diabetes, thyroid conditions, and arthritis can all raise the risk. It is often a mix of factors rather than one cause.

Is It Really Carpal Tunnel?

Not every numb hand is carpal tunnel syndrome. The nerves that supply the hand start in the neck, travel past the shoulder and elbow, and then reach the wrist. Irritation anywhere along that path can cause similar symptoms. A pinched nerve in the neck, tight muscles around the shoulder and chest, or pressure on the nerve at the elbow can all send tingling into the hand. We cover the neck connection in more detail in our post on pain into the hand, arm, or shoulder.

That is why a good exam looks at the neck, shoulder, elbow, and wrist together. Some people have more than one area involved.

When to see a doctor promptly

Get medical care soon if you notice constant numbness, weakness or shrinking of the muscles at the base of the thumb, or symptoms after an injury such as a fall on an outstretched hand. Long-standing nerve compression can cause lasting damage, so do not ignore symptoms that keep getting worse.

Workstation and Work Habit Tips

Small changes at work can take pressure off the wrist:

• Keep wrists neutral. Your wrists should be fairly straight while you type, not bent up, down, or to the side.
• Set your keyboard and mouse at elbow height. Elbows near your sides at about a 90-degree bend is a good starting point.
• Lighten your grip. Squeezing a mouse, pen, scanner, or tool harder than needed adds strain.
• Take micro-breaks. Every 30 to 60 minutes, drop your hands, shake them out, and gently stretch your fingers and wrists.
• Mind your posture. A forward head and rounded shoulders can tighten the muscles the nerves pass through on the way to your hand.
• Check your sleep position. Sleeping with wrists curled under you can make night symptoms worse. Some people find a wrist splint at night helpful.

How Chiropractic Care May Help

Research suggests conservative care, including splinting, activity changes, and manual therapy, can help many people with mild to moderate carpal tunnel symptoms. Chiropractic care focuses on the whole path of the nerve, not just the wrist.

What care may look like

At our Hot Springs chiropractic office, Dr. Tyler Kight, DC will ask about your work and daily habits and examine the neck, shoulder, elbow, and wrist. Depending on what he finds, care may include adjustments or mobilization of the wrist, elbow, or neck, soft tissue work on tight forearm and shoulder muscles, and stretches and ergonomic changes you can use at work. Learn more on our chiropractic therapy page.

When a referral makes sense

If testing suggests significant nerve compression, or symptoms do not improve with conservative care, we will recommend seeing a medical provider for further testing or other treatment options.

Getting Help in Hot Springs

Whether you work at a desk, on a production line, in a salon, or in a trade, your hands are how you earn a living. Getting symptoms checked early often makes them easier to manage. Our office is at 1880 Airport Rd, Suite B, in Hot Springs and is open Monday through Friday, 8:30am to 5:30pm. You can schedule a visit online or call (501) 762-9648.

Carpal Tunnel and Wrist Pain FAQ

Why are my carpal tunnel symptoms worse at night?

Many people sleep with their wrists bent, which increases pressure in the carpal tunnel. Fluid shifts while lying down may also play a role. A neutral wrist splint at night helps some people.

Can neck problems cause hand numbness?

Yes. Irritation of nerve roots in the neck can cause tingling or numbness in the hand. That is why the neck should be examined when hand symptoms show up.

Do wrist braces help?

A splint that keeps the wrist straight, especially at night, is a common first step for carpal tunnel symptoms. Ask your provider which type fits your situation.

How long does it take to feel better?

It varies with how long you have had symptoms, how severe they are, and how much your work keeps stressing the wrist. Mild cases often improve over several weeks with consistent care and changes at work.