Category: Hot Springs Health

Spinal Stenosis: Why Walking Makes Your Back and Legs Hurt

If your lower back and legs start to ache, tingle, or feel heavy after a few minutes of walking, and the feeling eases when you sit down or lean forward on a shopping cart, you are not alone. That pattern is common in adults over 50, and it is one of the classic signs of lumbar spinal stenosis. Many retirees in Hot Springs Village, on Lake Hamilton, and around Garland County first notice it when a favorite walk around the neighborhood or a round of golf starts to feel harder than it used to.

This article explains what spinal stenosis is, why it tends to bother people when they walk, what you can do at home, and how conservative care may help. It is general information, not a diagnosis, so talk with a provider about your own symptoms.

What Is Spinal Stenosis?

“Stenosis” means narrowing. In the lower back, spinal stenosis means the spaces the nerves travel through have become tighter. This usually happens gradually with age as discs lose height, joints in the spine thicken from arthritis, and ligaments stiffen. When the space gets crowded, the nerves that run down into the legs can become irritated.

Why walking makes it worse

Standing up straight and leaning slightly backward narrows those spaces a little more. Bending forward opens them up. That is why many people with stenosis can walk longer while leaning on a cart at the grocery store, or feel better as soon as they sit on a bench. This pattern is sometimes called “neurogenic claudication.”

Common symptoms

• Aching, cramping, or heaviness in the lower back, buttocks, or legs when standing or walking
• Tingling or numbness in one or both legs
• Relief when sitting, bending forward, or leaning on something
• Gradually shorter walking distance before symptoms start

When to Get Checked Right Away

Most stenosis symptoms come on slowly. Seek medical care promptly if you have new weakness in a leg, trouble controlling your bladder or bowels, numbness in the groin or inner thighs, or back pain with fever or unexplained weight loss. Leg pain with walking can also come from circulation problems, so it is important to have the cause evaluated rather than assume it is your back.

Home Care Tips That May Help

Many people with mild to moderate stenosis can stay active with some simple changes:

• Keep moving, in shorter bouts. Several short walks with sitting breaks may be easier than one long walk. Benches along trails and at local parks make good rest stops.
• Try forward-leaning activities. A stationary bike, a recumbent bike, or walking with a cart or walker often feels better than upright walking.
• Consider water exercise. Walking or exercising in a pool takes some load off the spine and is a popular option for active retirees.
• Gentle flexion stretches. Lying on your back and pulling one or both knees toward your chest can ease pressure for some people. Stop if a stretch increases leg symptoms.
• Build core and hip strength. Stronger supporting muscles can help you stand and walk with less strain.

How Chiropractic Care May Help

Spinal stenosis is a structural change, so no treatment reverses aging in the spine. What conservative care aims to do is reduce pain, improve how the lower back and hips move, and help you walk and stay active longer. Research on non-surgical care for stenosis suggests that a combination of manual therapy and exercise may help some people improve walking ability and comfort.

What a visit may include

At Lake Hamilton Family and Sports Chiropractic in Hot Springs, a visit starts with a history and exam to understand your symptoms and rule out anything that needs a referral. Depending on what Dr. Tyler Kight, DC finds, care may include gentle adjustments or mobilization adapted to your age and comfort, soft tissue work for tight muscles around the hips and lower back, and simple exercises to do at home. You can learn more about how we work with patients of all ages on our family chiropractic page.

Working alongside your other providers

Many people with stenosis also see a primary care doctor, a physical therapist, or a specialist. Conservative care can fit alongside those visits. If your symptoms are severe or getting worse, we will recommend the right next step.

Staying Active in Hot Springs Village and Beyond

The Hot Springs area is full of reasons to keep moving: golf courses, lakeside walks, the trails around the Village, and plenty of local errands that involve a lot of standing. The goal with stenosis is not to stop doing those things but to find a way to keep doing them comfortably. Pacing yourself, choosing the right activities, and getting help early can make a real difference.

Our Hot Springs office is at 1880 Airport Rd, Suite B, open Monday through Friday, 8:30am to 5:30pm. If you are ready to have your back and legs checked, you can book an appointment online or call (501) 762-9648.

Spinal Stenosis FAQ

Is spinal stenosis the same as a herniated disc?

No. A herniated disc is a specific disc injury that can happen at any adult age. Stenosis is a gradual narrowing of the spaces around the nerves, usually from age-related changes. They can sometimes occur together.

Why does leaning on a shopping cart help my back?

Bending forward slightly opens up the spaces where the nerves travel, which can take pressure off them. That is why many people with stenosis feel better leaning forward or sitting.

Is chiropractic care safe for older adults?

Care is adapted to each person after an exam. For older adults, that often means gentler techniques. If something in your history makes certain techniques a poor fit, a different approach or a referral may be recommended.

Will I need surgery?

Many people manage stenosis with conservative care, activity changes, and exercise. Surgery is usually considered when symptoms are severe, getting worse, or include significant weakness. Your providers can help you weigh the options.

Mountain Biking and Cycling Aches: Tips for Hot Springs Riders

Cooler fall weather is some of the best riding of the year in Hot Springs. Between the Northwoods trails, rides out toward Lake Ouachita, and miles of hilly back roads around Garland County, local cyclists have plenty of reasons to spend long hours in the saddle. But all that riding can take a toll on your back, neck, wrists, and knees, especially on rocky, technical terrain.

Here is a look at common aches and injuries among mountain bikers and road cyclists, simple ways to lower your risk, and how care can help you keep riding. This is general information, not a diagnosis.

Why Cycling Can Lead to Aches and Pains

Cycling is easy on the joints compared to many sports, but it keeps your body in one position for a long time while repeating the same motion thousands of times. On a mountain bike, add the jolts of roots and rocks, steep climbs, and the occasional crash.

Lower back pain

Riding bent forward for long periods, especially on a bike that does not fit well, can strain the muscles and joints of the lower back. Long, steep climbs where you are pulling on the bars add to the load.

Neck and upper back pain

To see the trail ahead, riders tilt their heads back while leaning forward. Over a long ride, that position tires out the neck and upper back muscles, leaving them stiff and sore.

Hand, wrist, and forearm problems

Gripping the handlebars and absorbing bumps through your arms can cause wrist pain, forearm tightness, or numbness and tingling in the hands. Leaning too much weight on the bars makes this worse.

Knee pain

A saddle that is too low, too high, or too far forward or back can change how your knee tracks with each pedal stroke and lead to pain at the front or sides of the knee.

Crash injuries

Falls on the trail can lead to sprains, bruises, shoulder injuries, and neck strain. Even a crash that seems minor can leave you sore for days.

Tips to Ride Comfortably and Lower Your Risk

• Get your bike fit checked. Saddle height, saddle position, and handlebar reach make a big difference for the back, neck, and knees. A local bike shop can help with adjustments.
• Change hand positions. Loosen your grip, keep a slight bend in your elbows, and shift your hands from time to time.
• Build core and hip strength. A strong core supports your back so your arms do not have to carry as much load. Planks, bridges, and bird dogs are good places to start.
• Stretch after rides. Gentle stretches for the hip flexors, hamstrings, chest, and neck can ease tightness from the riding position.
• Build up gradually. Add distance and climbing a little at a time instead of jumping into long or technical rides.
• Wear your helmet and gloves. Protective gear helps reduce injury in a fall.

How Sports Chiropractic Care May Help Cyclists

If riding leaves you with back or neck pain that does not go away, or you are still sore after a crash, an evaluation can help sort out what is going on. At Lake Hamilton Family and Sports Chiropractic in Hot Springs, Dr. Kight looks at how your spine, hips, shoulders, and other joints move, along with your riding habits and any recent falls.

Depending on what the exam shows, a care plan may include adjustments or mobilization for stiff joints, soft tissue work for tight muscles, and exercises to improve strength and mobility so you are better prepared for long rides. Research generally supports manual therapy combined with exercise for many people with non-serious back and neck pain, though results vary from person to person. Learn more about our approach to athletes on our sports chiropractor page.

When to Get Medical Care First

After a crash, get emergency care if you hit your head or notice confusion, headache, or dizziness, or if you have severe neck pain, numbness or weakness in your arms or legs, a possible broken bone, or trouble breathing. Once serious injuries are ruled out, chiropractic care may be an option for lingering aches and stiffness.

Keep Riding This Season

Our Hot Springs office is at 1880 Airport Rd, Suite B, and is open Monday through Friday, 8:30am to 5:30pm. We see riders and other active patients from Hot Springs, Lake Hamilton, Jessieville, Hot Springs Village, and the surrounding area. Call (501) 762-9648 or request an appointment online.

Frequently Asked Questions

Why does my lower back hurt after mountain biking?

Long periods leaning forward, steep climbs, and a bike that does not fit well can all strain the lower back. Checking your bike fit and building core strength often helps.

Why do my hands go numb when I ride?

Pressure on the nerves in your palms and wrists from gripping the bars can cause numbness. Changing hand positions, loosening your grip, and padded gloves may help. If numbness lasts after rides, have it checked.

Can a chiropractor help after a bike crash?

After a crash, see a medical provider first to rule out fractures, concussion, or other serious injuries. Once those are ruled out, chiropractic care may help with lingering neck and back pain.

Should I keep riding if my knee hurts?

Mild soreness may improve with rest and bike fit changes. If knee pain is sharp, causes swelling, or keeps coming back, take a break from riding and get it evaluated.

Lower Back Spasms: What to Do When Your Back Locks Up

One minute you are bending down to tie your shoes or pick up a laundry basket, and the next your lower back seizes up so hard you can barely stand straight. A lower back spasm can be scary and very painful. It is also one of the most common reasons people in Hot Springs call a chiropractor.

Most back spasms are not a sign of a serious problem, and many ease up within days. This post explains why your back “locks up,” what you can do right away, how hands-on care may help, and the warning signs that need prompt medical attention. It is general information, not a diagnosis.

What Is a Lower Back Spasm?

A muscle spasm is a sudden, involuntary tightening of a muscle that does not let go. In the lower back, the muscles along the spine can clamp down hard, often as a protective reaction to strain or irritation in the area. The result is sharp pain, stiffness, and trouble bending, twisting, or standing up straight.

Some people feel a band of tightness across the low back. Others feel it on one side and notice they are leaning or shifted to one side. The muscle may feel hard and tender to the touch.

Common Causes of Lower Back Spasms

Muscle strain from lifting or twisting

Lifting something heavy, lifting with a rounded back, or twisting while carrying a load can overload the back muscles. Even a light object can trigger a spasm if the back is already tired or stiff.

Irritated spinal joints or discs

When a joint or disc in the lower spine is irritated, the surrounding muscles may tighten to guard the area. In these cases, the spasm is the body’s way of limiting movement.

Long periods of sitting or inactivity

Sitting for hours at a desk, in the car, or on the couch can leave the back stiff. Then a quick movement, like reaching into the back seat, can set off a spasm.

Fatigue, dehydration, and stress

Tired muscles are more likely to cramp. Not drinking enough water and ongoing stress can also add to muscle tension for some people.

What to Do When Your Back Locks Up

• Stay gently active. Rest for short periods if you need to, but long bed rest tends to slow recovery. Short, easy walks around the house are a good start.
• Find a comfortable position. Lying on your back with your knees bent over a pillow, or on your side with a pillow between your knees, often eases the pressure.
• Use heat or ice. Apply either for 15 to 20 minutes at a time. Many people find heat especially soothing for tight, spasming muscles.
• Try gentle movement. Slow pelvic tilts or rocking your knees side to side while lying down can help the muscles relax. Stop if a movement causes sharp pain.
• Move carefully. To get out of bed, roll onto your side first and push up with your arms.

How Chiropractic Care and Massage May Help

If spasms keep coming back or are slow to settle, it helps to find out what is driving them. At Lake Hamilton Family and Sports Chiropractic, Dr. Kight begins with a health history and a physical exam to check how your lower back, hips, and pelvis are moving.

Depending on what the exam shows, a care plan may include gentle adjustments or mobilization for stiff joints, soft tissue work for tight muscles, and simple exercises to build strength and flexibility so your back is less likely to lock up again. Massage can also help tight, guarded muscles relax. You can learn more on our massage therapy page. Research generally supports manual therapy combined with staying active and exercise as a reasonable option for many people with acute low back pain, though results vary from person to person.

Tips to Help Prevent Future Spasms

• Get up and move every 30 to 45 minutes when sitting for long periods.
• Bend at your hips and knees when lifting, and keep objects close to your body.
• Strengthen your core and hips with simple exercises a few times a week.
• Stay hydrated, especially when working outdoors or exercising.
• Warm up before yard work, sports, or a day on the lake.

When to Get Medical Help Right Away

Seek emergency care if back pain comes with loss of bladder or bowel control, numbness in the groin or inner thighs, or new weakness in your legs. Also get prompt medical attention for back pain after a fall or car accident, back pain with fever or unexplained weight loss, or severe pain that keeps getting worse.

Visit Our Hot Springs Office

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

Frequently Asked Questions

How long do lower back spasms last?

Many lower back spasms ease within a few days, and most people improve over one to two weeks. If pain lasts longer or keeps returning, have it evaluated.

Is heat or ice better for a back spasm?

Both can help. Many people find heat more soothing for muscle spasms, while ice may feel better right after an injury. Use whichever gives you more relief.

Should I stay in bed with a back spasm?

Short rest periods are fine, but staying in bed for days usually slows recovery. Gentle walking and normal light activity, as you can tolerate it, tend to help.

Why does my back keep spasming?

Recurring spasms can be linked to stiff joints, weak core or hip muscles, long hours of sitting, or lifting habits. An exam can help identify what may be contributing in your case.

Holiday Decorating Back Pain: How to Protect Your Back and Neck

Late fall is when a lot of Hot Springs families start pulling out the ladders, storage bins, and tangled strings of lights. Decorating the house for the holidays is a fun tradition, but it also involves a lot of reaching overhead, climbing, twisting, and carrying heavy boxes down from the attic. Every year, plenty of people end up with a sore back or stiff neck before the first ornament is even on the tree.

The good news is that most decorating aches are preventable with a little planning. Here is how to protect your back and neck while you deck the halls, what to do if you overdo it, and when it makes sense to get checked. This is general information, not a diagnosis.

Why Holiday Decorating Is Hard on Your Back

Most of us do not spend the rest of the year hanging off a ladder with our arms over our heads. Decorating packs a lot of unusual movements into one weekend, and the muscles and joints of the back, neck, and shoulders feel it.

Reaching overhead for long periods

Stringing lights along gutters and rooflines means holding your arms up and tilting your head back for a long time. That position strains the neck and upper back and can leave you with a stiff neck or tension headache by evening.

Lifting heavy storage bins

Boxes of decorations, artificial trees, and inflatable yard displays can be heavier and more awkward than they look. Lifting them from the floor, an attic, or a high closet shelf with a rounded back is a common way to strain the lower back.

Ladder work and twisting

Leaning sideways off a ladder to reach “just one more” hook puts your spine in a twisted, off-balance position. It also raises your risk of a fall, which can cause far more serious injuries than a sore back.

Doing it all in one day

Many people try to finish everything in a single Saturday. Hours of repeated bending, lifting, and reaching without breaks lets fatigue build up, and tired muscles are more likely to get strained.

Tips to Protect Your Back While Decorating

• Warm up first. A short walk and a few gentle shoulder rolls and trunk rotations get your muscles ready for work.
• Lift with your legs. Bend at the hips and knees, keep the box close to your body, and avoid twisting while you hold it. Turn by moving your feet.
• Split heavy loads. Pack decorations into smaller bins, and ask for help with trees and large items.
• Move the ladder, not your body. Climb down and reposition the ladder instead of leaning out to the side. Keep your hips between the rails and have someone hold the base.
• Use the right tools. A light-hanging pole or clips can cut down on time spent with your arms overhead.
• Take breaks. Every 20 to 30 minutes, put your arms down, stretch, and give your neck a rest.
• Spread it out. Doing outdoor lights one day and indoor decorating another is easier on your body.

What to Do If You Overdo It

If you wake up sore the day after decorating, gentle movement usually helps more than staying in bed. Short walks, light stretching, and heat or ice for 15 to 20 minutes at a time can ease muscle soreness. Many minor strains feel noticeably better within a few days.

If pain is sharp, keeps you from sleeping, travels down an arm or leg, or is not improving after several days, it is a good idea to have it evaluated. At our Hot Springs chiropractic office, Dr. Kight starts with an exam and health history to understand what is causing your pain. Depending on the findings, care may include gentle adjustments, soft tissue work, and exercises to help you recover and get back to your normal routine. Research generally supports manual therapy combined with exercise as a reasonable option for many people with non-serious back and neck pain, though results vary from person to person. You can learn more on our chiropractic therapy page.

When to Get Help Right Away

Falls from ladders can cause serious injuries. Seek emergency care after a fall if you hit your head, have severe pain, cannot move normally, or notice numbness, tingling, or weakness in your arms or legs. Also get prompt medical care for back pain with loss of bladder or bowel control, fever, or pain that keeps getting worse.

Get Back to Enjoying the Season

Lake Hamilton Family and Sports Chiropractic is located at 1880 Airport Rd, Suite B, in Hot Springs and is open Monday through Friday, 8:30am to 5:30pm. We see patients from Lake Hamilton, Hot Springs Village, Fountain Lake, and the surrounding area. Call (501) 762-9648 or schedule your visit online.

Frequently Asked Questions

Why does my neck hurt after hanging Christmas lights?

Looking up and holding your arms overhead for a long time strains the muscles of the neck and upper back. Frequent breaks and using a light-hanging pole can help.

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

Either can help with soreness. Many people prefer ice in the first day or two after a strain and heat afterward for tight muscles. Use whichever feels better for 15 to 20 minutes at a time.

How long does a back strain from lifting usually last?

Many mild strains improve within a few days to a couple of weeks. If pain lasts longer or keeps you from your normal activities, have it checked.

Can I see a chiropractor after a fall from a ladder?

After a fall, get checked by a medical provider first to rule out fractures or other serious injuries, especially if you hit your head or have severe pain. Once serious injury is ruled out, chiropractic care may be an option for lingering aches.

Postpartum Back Pain: Tips for New Moms in Hot Springs

Bringing home a new baby changes everything, including how your back feels. Many new moms in Hot Springs and Lake Hamilton are surprised when back pain sticks around after pregnancy or even starts after the baby arrives. Between lifting a car seat, nursing or bottle feeding many times a day, and getting very little sleep, your body is under a lot of new demands.

This post explains why postpartum back pain is common, what may help at home, and how gentle, conservative care may fit into your recovery. It is general information, so always follow the guidance of your OB or midwife, especially in the first weeks after delivery.

Why Back Pain Is Common After Having a Baby

Your body is still recovering

During pregnancy, hormones help loosen ligaments around the pelvis, and your posture shifts to carry the extra weight in front. Those changes do not reverse overnight. Abdominal muscles that stretched during pregnancy may also take time to regain strength, which means the low back can end up doing more of the work.

Feeding posture

Whether you breastfeed or bottle feed, you may spend hours a day leaning forward with rounded shoulders. That position often leads to neck, upper back, and shoulder blade pain.

Lifting and carrying

New parents lift constantly: the baby, the car seat, the stroller, laundry baskets, and diaper bags. Bending and twisting while holding weight is hard on the low back, especially when core muscles are still recovering.

Little sleep

Broken sleep and long days can make muscles tighter and pain feel worse. It also makes it harder to find time for stretching or exercise.

Home Care Tips That May Help

• Bring the baby to you. During feedings, use pillows to raise the baby to chest level so you are not hunching forward. Keep your back supported and your feet on the floor or a small stool.
• Lift with your legs. Bend your knees, keep the baby or car seat close to your body, and avoid twisting while lifting.
• Carry the car seat wisely. Hold it in front of you with both hands when you can, or switch sides often. Leaving the base in the car and lifting the baby out may be easier on your back.
• Set up changing areas at waist height. Bending over a low bed or the floor many times a day adds up.
• Move gently. Once your provider clears you, short walks and gentle core and pelvic floor exercises may help rebuild strength.
• Use heat for tight muscles. A warm shower or heating pad may ease muscle tension in the back and shoulders.

How Chiropractic Care May Help

If back pain is making it hard to care for your baby or yourself, an evaluation can help. At Lake Hamilton Family and Sports Chiropractic, a family chiropractor in Hot Springs, Dr. Kight starts with a health history and a gentle physical exam, including questions about your delivery and how you are recovering.

Depending on what the exam shows, a care plan may include gentle adjustments or mobilization of the low back and pelvis, soft tissue work for tight muscles, posture tips for feeding and lifting, and simple exercises you can fit into a busy day. Techniques can be adjusted for comfort, and care is coordinated with any guidance from your OB or midwife. Research on chiropractic care after pregnancy is still limited, and results vary, so we will always explain what is recommended and why. You can learn more on our family chiropractic page.

When to Call Your Doctor

Contact your OB, midwife, or another medical provider right away if back pain comes with fever, heavy bleeding, pain or swelling in one leg, severe headache, numbness or weakness in the legs, trouble controlling your bladder or bowels, or pain that is severe and getting worse. If you had a C-section, follow your surgeon’s guidance on lifting and activity.

Book a Visit in Hot Springs

Our Hot Springs office at 1880 Airport Rd, Suite B, is open Monday through Friday, 8:30am to 5:30pm, and serves families from Hot Springs, Lake Hamilton, and nearby communities. Call (501) 762-9648 or schedule your visit online.

Frequently Asked Questions

How long does back pain last after pregnancy?

For many women it improves over the first few months as the body recovers, but for some it lingers longer. Pain that lasts or interferes with daily life is worth having checked.

When can I see a chiropractor after giving birth?

It is a good idea to check with your OB or midwife first, especially after a C-section or a complicated delivery. Your exam and care plan can be adjusted to where you are in your recovery.

Can I bring my baby to my appointment?

Please call our office at (501) 762-9648 to ask about bringing your baby along.

Why does my upper back hurt when I feed my baby?

Leaning forward with rounded shoulders during feeds strains the upper back and neck. Supporting the baby with pillows and sitting back in a supported chair often helps.

Running Injuries: A Guide for Hot Springs Runners

Running is one of the easiest ways to stay active around Hot Springs. You can log miles on neighborhood streets, take on the hills around town, or head out on local trails as the weather cools off in the fall. But running also comes with a fair share of aches and pains, and many runners in Hot Springs, Lake Hamilton, and Hot Springs Village push through minor problems until they turn into injuries that force time off.

This guide covers common running injuries, why they happen, how to lower your risk, and how conservative care may help you get back on the road. It is general information and not a substitute for an evaluation.

Common Running Injuries

Runner’s knee

Runner’s knee (patellofemoral pain) is an ache around or behind the kneecap. It often gets worse running downhill, climbing stairs, or after sitting for a long time. Weak hip and thigh muscles and sudden jumps in mileage are common contributors.

IT band syndrome

The IT band runs along the outside of the thigh. Irritation near where it crosses the knee can cause a sharp pain on the outside of the knee that tends to show up at the same point in every run.

Shin splints

Shin splints cause pain along the inner edge of the shinbone. They are common in newer runners and in anyone who increases distance or speed too quickly. Pain that becomes sharp and pinpoint, or hurts even at rest, should be checked for a stress fracture.

Achilles and foot pain

Tightness or pain at the back of the heel can point to Achilles tendon irritation, while heel pain on the first steps in the morning may be plantar fasciitis. Both often relate to training load, footwear, and calf flexibility.

Low back and hip pain

Running puts repeated load through the hips, pelvis, and low back. Stiffness in these areas, or weakness in the core and glute muscles, can lead to low back or hip pain during or after runs.

Why Running Injuries Happen

• Too much, too soon. Big jumps in weekly mileage, speed work, or hills are the most common cause of overuse injuries.
• Hills and uneven ground. Hot Springs has plenty of hills, and downhill running in particular puts extra stress on the knees and shins.
• Worn-out shoes. Shoes lose cushioning over time. Many runners replace them every few hundred miles.
• Muscle weakness or imbalance. Weak hips and core muscles can change how your legs absorb each step.
• Not enough recovery. Sleep, rest days, and easy runs give your body time to adapt.

Tips to Lower Your Risk

• Increase your weekly mileage gradually, and build in easier weeks.
• Warm up with five to ten minutes of easy jogging or walking and some dynamic movements like leg swings.
• Add two short strength sessions a week focused on hips, glutes, core, and calves.
• Shorten your stride slightly on downhills and let your feet land under your body.
• Pay attention to pain that changes how you run. Limping or altering your stride is a sign to back off.

How Chiropractic Care May Help Runners

When pain keeps showing up on your runs, it helps to look at the whole chain, from the feet and knees to the hips and low back. At our Hot Springs chiropractic office, Dr. Kight begins with a physical exam and health history to understand how you move and where the strain may be coming from.

Depending on what the exam shows, a plan may include joint mobilization or adjustments, soft tissue work, mobility and strengthening exercises, and practical training guidance to help you return to running at a sensible pace. Learn more on our sports chiropractic page. Every runner responds differently, and if your exam suggests something like a stress fracture or a problem that needs imaging or another specialist, we will let you know.

When to Stop and Get Checked

Stop running and get evaluated if you have pain that is sharp and focused on one spot of a bone, pain that hurts at rest or at night, swelling that does not settle, a joint that gives way, or pain that keeps getting worse despite rest. Numbness or tingling in the leg is also worth having checked.

Book a Visit in Hot Springs

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

Frequently Asked Questions

Should I keep running through pain?

Mild soreness that fades as you warm up is common. Pain that gets worse during a run, changes how you run, or lingers the next day is a signal to cut back and get it checked.

How long does it take to recover from a running injury?

It depends on the injury and how long it has been building. Minor overuse problems may settle in a few weeks with smart changes, while others take longer.

Can a chiropractor help with runner’s knee?

Many runners with knee pain benefit from care that looks at the hips, knees, and feet together, along with strengthening and training changes. Results vary from person to person.

Do I need new running shoes?

If your shoes have a lot of miles on them or look compressed and worn, a new pair may help. The best shoe is usually one that feels comfortable for you.

Pain Between Your Shoulder Blades? Common Causes and What Can Help

That nagging ache between your shoulder blades can make it hard to focus at work, sleep comfortably, or enjoy an afternoon out on Lake Hamilton. Many people in Hot Springs describe it as a burning spot, a knot that will not let go, or a tight band across the upper back. While it is usually not serious, it is one of the most common complaints we hear, and it often responds well to simple changes and conservative care.

This post covers common causes of upper back pain between the shoulder blades, what you can try at home, how chiropractic care may help, and the warning signs that mean you should get checked right away. It is general information, not a diagnosis.

Where This Pain Comes From

The area between your shoulder blades is the middle part of your spine, called the thoracic spine. It connects to your ribs and is surrounded by muscles that hold your shoulder blades in place and help you keep your head and shoulders upright. Pain here can come from the joints of the spine and ribs, from the muscles, or from both.

Posture and long hours of sitting

Leaning toward a computer screen, looking down at a phone, or slouching on the couch puts steady strain on the muscles of the upper back. Over a full workday, those muscles get tired and tight, and many people feel it as an ache between the shoulder blades by mid-afternoon.

Muscle strain

Carrying heavy bags, moving furniture, pulling a boat onto a trailer, or a weekend of yard work can strain the upper back muscles. This kind of pain often feels sore and tender and may get worse when you reach or twist.

Stiff joints in the mid-back

The joints where the ribs meet the spine can become stiff or irritated. People often describe this as a sharp, pinpoint pain that catches when they take a deep breath, turn, or roll over in bed.

Pain referred from the neck

Problems in the lower neck, including irritated joints or discs, can send pain down toward the shoulder blade. If your pain comes with neck stiffness, headaches, or tingling into the arm, the neck may be part of the picture.

Home Care Tips That May Help

• Take movement breaks. Every 30 to 45 minutes, stand up, roll your shoulders back, and gently squeeze your shoulder blades together for a few seconds.
• Raise your screen. Set your monitor so the top of the screen is about eye level, and bring your phone up toward your face instead of bending your head down.
• Try heat. A warm shower or heating pad for 15 to 20 minutes can relax tight muscles. Some people prefer ice for a fresh strain in the first day or two.
• Stretch gently. Doorway chest stretches and slow upper back rotations can ease tension. Stop any stretch that causes sharp pain.
• Strengthen the upper back. Simple rows with a resistance band help the muscles that hold your shoulders back, which may reduce strain over time.
• Check your sleep setup. A pillow that keeps your neck level with your spine can make a real difference for upper back comfort.

How Chiropractic Care May Help

When upper back pain keeps coming back, an evaluation can help find out why. At Lake Hamilton Family and Sports Chiropractic, Dr. Kight starts with a physical exam and a review of your health history to look at how your neck, mid-back, ribs, and shoulders are moving.

Depending on what the exam shows, a care plan may include gentle adjustments or mobilization of the mid-back and rib joints, soft tissue work for tight muscles, posture guidance for work and home, and exercises you can do on your own. Research generally supports manual therapy combined with exercise as a reasonable option for many people with non-serious back and neck pain, though results vary from person to person. You can read more about our approach on our chiropractic therapy page.

When to Get Help Right Away

Upper back pain is usually mechanical, but some causes need prompt medical attention. Call 911 or go to the emergency room if pain between your shoulder blades comes with chest pain or pressure, shortness of breath, sweating, nausea, or pain spreading to the jaw or arm, since these can be signs of a heart problem. Also seek care promptly for pain after a fall or car accident, pain with fever or unexplained weight loss, or new weakness or numbness in the legs.

Book a Visit in Hot Springs

Our Hot Springs office at 1880 Airport Rd, Suite B, is open Monday through Friday, 8:30am to 5:30pm, and welcomes patients from Lake Hamilton, Hot Springs Village, and the surrounding area. Call (501) 762-9648 or book your appointment online.

Frequently Asked Questions

Why does the pain between my shoulder blades get worse at work?

Sitting for long periods with your head and shoulders forward keeps the upper back muscles working constantly. Regular breaks and a better screen height often help.

Can stress cause upper back pain?

Stress can make muscles tense up, especially around the neck and shoulders, and many people notice more upper back tightness during stressful weeks.

Is heat or ice better for upper back pain?

Heat is often more comfortable for tight, achy muscles. Ice may feel better for a fresh strain in the first day or two. Use whichever gives you more relief.

How do I know if my upper back pain is serious?

Pain with chest pressure, shortness of breath, fever, or pain after an injury should be checked by a medical provider right away. Pain that lasts more than a couple of weeks is also worth an evaluation.

Hip Pain When Walking or Sleeping: Common Causes and Care Options

Hip pain can make everyday life in Hot Springs harder than it should be. Walking the Hot Springs Creek Greenway, strolling through Garvan Woodland Gardens, climbing stairs, getting in and out of the car, or even rolling over in bed can become uncomfortable. Hip pain is common at every age, from weekend runners to retirees in Hot Springs Village, and the cause is not always where you feel it.

This post walks through common causes of hip pain, what different pain locations may suggest, simple home care, and when to get it checked. It is general information, not a diagnosis.

Where Does It Hurt? Clues From the Location

“Hip pain” can mean very different things. Where you feel it can offer clues:

• Outside of the hip: Often linked to irritation of the tendons or the bursa (a small fluid-filled cushion) on the side of the hip. This pain is often worse when lying on that side or climbing stairs.
• Front of the hip or groin: Can be related to the hip joint itself, such as wear-and-tear arthritis, or to tight or strained hip flexor muscles.
• Back of the hip or buttock: Is often related to the low back, the SI joint, or tight muscles in the buttock, rather than the hip joint.

Common Causes of Hip Pain

Muscle strain and tightness

Hip flexors, glutes, and the muscles on the outside of the hip can become strained or tight from sitting for long periods, sudden increases in activity, or sports like pickleball, golf, and running.

Wear-and-tear arthritis

Osteoarthritis of the hip becomes more common with age. It often causes stiffness in the morning or after sitting, and groin or front-of-hip pain with walking.

Bursitis and tendon irritation

Irritation on the outside of the hip is common, especially in adults over 40. Many people notice it at night when lying on the painful side.

Pain coming from the low back

Problems in the low back or SI joint can send pain into the buttock and hip area. This is one reason a full evaluation matters: treating only the hip may miss the real source.

Walking and posture habits

Standing with your weight shifted to one hip, carrying a child on one side, or walking with an uneven stride can place extra load on one hip over time.

Simple Home Care Tips

• Keep moving within comfort. Gentle walking on flat ground is often better than total rest.
• Change sleep positions. If the outside of your hip hurts, avoid lying on that side. Side sleepers may feel better with a pillow between the knees.
• Break up long sitting. Stand and walk around every 30 to 45 minutes.
• Build hip strength gradually. Gentle exercises like bridges and side-lying leg raises may help support the hip, if they do not increase your pain.
• Check your shoes. Supportive, well-fitting shoes can make long walks more comfortable.
• Ease into new activities. If you are starting a walking program or a new sport, increase time and distance slowly.

How Chiropractic Care May Help

Because hip pain can come from the hip, the low back, the pelvis, or the surrounding muscles, a careful evaluation is the first step. At Lake Hamilton Family and Sports Chiropractic in Hot Springs, Dr. Kight begins with a physical exam and a health history review to look at how your hips, pelvis, and low back are moving together.

Depending on what the exam shows, a plan may include gentle adjustments or joint mobilization, soft tissue work, stretches and strengthening exercises, and guidance on posture and daily habits. Learn more about our chiropractic therapy services. Every person responds differently, and if your exam suggests a problem that needs imaging or another specialist, we will let you know.

When to Get Help Right Away

Get medical care right away if you cannot put weight on your leg, your hip pain follows a fall (especially in older adults), your hip looks deformed, or you have fever, redness, or swelling with the pain. These can signal a fracture, infection, or other serious problem.

Book a Visit in Hot Springs

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

Frequently Asked Questions

Why does my hip hurt at night?

Night pain on the outside of the hip is often linked to tendon or bursa irritation, especially when lying on that side. Changing your sleep position and placing a pillow between your knees may help.

Can low back problems cause hip pain?

Yes. The low back and SI joint can refer pain into the buttock and hip, which is why a full evaluation looks at more than just the hip.

Is walking good for hip pain?

For many people, gentle walking on flat ground is helpful. If walking makes your pain clearly worse, cut back and get it checked.

Do I need a referral to see a chiropractor for hip pain?

Coverage and referral rules vary by insurance plan, so check with your plan or call our office with questions.

Waking Up With a Stiff Neck? Sleep Positions and Pillow Tips That May Help

You went to bed feeling fine and woke up unable to turn your head. A stiff neck after sleeping is one of the most common complaints we hear in Hot Springs, and it usually comes down to how your neck was positioned for several hours overnight. The good news is that most cases ease within a few days, and a few simple changes to your sleep setup may help prevent it from happening again.

This post covers why you might wake up with a stiff neck, the best and worst sleep positions for your neck, how to choose a pillow, and when it is time to get your neck checked. It is general information, not personal medical advice.

Why You Wake Up With a Stiff Neck

Your neck muscles and joints like to rest in a neutral position, with your head lined up with the rest of your spine. When your head is tilted, twisted, or bent for hours while you sleep, those tissues can become irritated and tight.

Common causes

• Sleeping on your stomach. This forces your head to turn to one side all night.
• A pillow that is too high or too flat. Either one can bend your neck out of line.
• Falling asleep in a chair or on the couch. Your head often drops forward or to the side.
• Daytime strain. Long hours looking down at a phone or laptop, or an unusual activity like painting a ceiling, can leave your neck already tight before bed.
• Stress. Many people carry tension in their shoulders and neck, which can add to morning stiffness.

Best Sleep Positions for Your Neck

On your back

Back sleeping is often the easiest position on your neck. Use a pillow that supports the natural curve of your neck without pushing your head forward. A small pillow under your knees can make this position more comfortable for your low back too.

On your side

Side sleeping is also a good option for many people. The key is a pillow thick enough to fill the space between your ear and the mattress, so your head stays level instead of tipping down toward the bed or up toward the ceiling.

On your stomach

Stomach sleeping is the hardest position on your neck. If you cannot break the habit, try a very thin pillow or none at all, and consider gradually training yourself to sleep on your side, using a body pillow to keep from rolling over.

How to Choose a Pillow

There is no single best pillow for everyone, but these guidelines may help:

• Back sleepers usually do best with a medium-height pillow.
• Side sleepers usually need a firmer, higher pillow, especially if they have broad shoulders.
• Your pillow should keep your nose roughly in line with the center of your body.
• If your pillow is lumpy, flat, or more than a couple of years old, it may be time for a new one.

What to Do When You Wake Up Stiff

• Keep moving gently. Slowly turn your head and tilt it side to side within a comfortable range.
• Try heat. A warm shower or heating pad for 15 to 20 minutes may help tight muscles relax.
• Roll your shoulders. Gentle shoulder rolls and shoulder blade squeezes can ease tension around the neck.
• Watch your posture. Raise your phone and screens to eye level so you are not looking down for long periods.

Avoid sudden, forceful stretching or cracking your own neck. Gentle movement is the goal.

How Our Office May Help

If your neck stiffness keeps coming back or lasts more than a few days, an evaluation can help find out why. At our chiropractic office in Hot Springs, Dr. Kight starts with a physical exam and a review of your health history. A personalized plan may include gentle adjustments or mobilization, posture correction guidance, home stretches, and massage therapy to help relieve muscle tension around the neck and shoulders. Results vary from person to person, and you will always know what is recommended and why.

When to Get Help Right Away

Seek medical care promptly if your neck pain follows a fall, car accident, or other injury, or if it comes with fever, severe headache, numbness or weakness in your arms, trouble walking, or dizziness. These symptoms need prompt attention.

Schedule a Visit in Hot Springs

Our Hot Springs office at 1880 Airport Rd, Suite B, is open Monday through Friday, 8:30am to 5:30pm, and serves patients from Lake Hamilton, Hot Springs Village, and the surrounding area. Call (501) 762-9648 or request an appointment online.

Frequently Asked Questions

How long does a stiff neck from sleeping usually last?

Many cases improve within a few days with gentle movement and heat. If it lasts longer than a week or keeps coming back, it is a good idea to get it checked.

What is the best sleeping position for neck pain?

Back or side sleeping with a pillow that keeps your head level with your spine is usually easiest on the neck. Stomach sleeping tends to cause the most strain.

Can a new pillow really make a difference?

For some people, yes. A pillow that keeps your neck in a neutral position may reduce morning stiffness, though it is only one piece of the puzzle.

Is it okay to crack my own neck?

It is best to avoid forceful self-cracking. Gentle range-of-motion movements are a safer way to ease stiffness.

Bulging or Herniated Disc? What It Means and How Chiropractic Care May Help

Few things are as frustrating as being told you have a “bulging disc” or a “herniated disc” and not really knowing what that means. Many people in Hot Springs, Lake Hamilton, and Hot Springs Village hear these words after a bout of low back or neck pain and immediately worry about surgery. The good news is that many disc problems improve with time and conservative care.

This post explains what spinal discs do, the difference between a bulge and a herniation, common symptoms, what you can do at home, and how conservative chiropractic care may fit into your recovery. It is general information, not a diagnosis for your situation.

What Spinal Discs Do

Between each of the bones in your spine (the vertebrae) sits a disc. Each disc has a tough outer ring and a softer, gel-like center. Discs act as cushions and spacers, letting your spine bend and twist while absorbing everyday loads like walking, sitting, and lifting.

As we age, discs naturally lose some water and height. This is a normal part of life, and many adults have disc changes on an MRI without any pain at all.

Bulging Disc vs. Herniated Disc

Bulging disc

A bulging disc is when the disc extends a little beyond its normal edge, a bit like a hamburger that is wider than its bun. Bulges are very common, especially with age, and often cause no symptoms.

Herniated disc

A herniated disc (sometimes called a slipped or ruptured disc) happens when some of the soft inner material pushes through a weak spot in the outer ring. If that material presses on or irritates a nearby nerve, it can cause pain that travels into the leg or arm.

Common Symptoms

Symptoms depend on where the disc is and whether a nerve is involved. Common ones include:

• Low back pain or neck pain that gets worse with sitting, bending, coughing, or sneezing
• Pain that travels down the buttock and leg (often called sciatica) or down the arm
• Numbness, tingling, or “pins and needles” in the leg, foot, arm, or hand
• Muscle weakness in the leg or arm

Many people notice that their pain is worst in the morning or after a long drive across Garland County, and eases somewhat with gentle walking.

What Can Help at Home

For many people, disc-related pain improves over weeks to a few months. While you recover, these habits may help:

• Stay gently active. Short, easy walks are usually better than long periods of bed rest.
• Break up sitting. Stand up and move every 30 to 45 minutes if you work at a desk or drive for a living.
• Lift smart. Bend at the hips and knees, keep loads close to your body, and avoid twisting while lifting.
• Use heat or ice. Many people find one or the other soothing for short periods. Use whichever feels better.
• Find comfortable positions. Some people feel better lying on their back with a pillow under the knees, or on their side with a pillow between the knees.

How Chiropractic Care May Help

Research generally supports conservative care, such as movement, exercise, and manual therapy, as a reasonable first step for many people with disc-related back pain who do not have warning signs. At Lake Hamilton Family and Sports Chiropractic, care starts with an evaluation that includes a physical exam and a review of your health history, so Dr. Kight can understand what is going on before recommending anything.

Depending on your exam, a personalized plan may include:

• Gentle spinal adjustments or mobilization, chosen to match your comfort and condition
• Decompression therapy or cold laser therapy where appropriate
• Targeted stretches and therapeutic exercises to support your core and spine
• Posture and lifting guidance for work and home

Every case is different, and no provider can promise a specific result. If your exam suggests you need imaging or a referral to another specialist, that will be discussed with you. You can learn more about our approach on our back pain relief page.

When to Get Help Right Away

Seek emergency care immediately if you have back pain along with loss of bladder or bowel control, numbness in the groin or inner thighs, rapidly worsening leg weakness, or pain after a major fall or accident. These can be signs of a serious problem that needs urgent medical attention.

You should also get checked if your pain is not improving after a couple of weeks, keeps coming back, or is interfering with sleep and work.

Get Your Back Checked in Hot Springs

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

Frequently Asked Questions

Does a herniated disc always need surgery?

No. Many herniated discs improve with time and conservative care. Surgery is usually considered when there are serious nerve problems or when symptoms do not improve after a reasonable period of conservative treatment.

Can a chiropractor see me if I have a disc problem?

Yes, many people with disc-related pain see a chiropractor. An evaluation helps determine which techniques are appropriate for you and whether you need a referral for further testing.

Should I rest in bed until my back feels better?

Long bed rest is generally not recommended. Gentle movement, like short walks, usually helps more than staying in bed.

Do I need an MRI first?

Not always. Many people do not need imaging right away. Your exam findings and symptoms help decide whether imaging makes sense.