Category: Hot Springs Health

Tennis Elbow and Golfer’s Elbow: Causes, Home Care, and Treatment

If the outside of your elbow aches every time you grip a racquet, a golf club, a wrench, or even a coffee mug, you may be dealing with tennis elbow. Despite the name, most people who get it do not play tennis. Around Hot Springs, we see it in golfers, tennis and pickleball players, anglers, carpenters, mechanics, and anyone who does a lot of gripping and repetitive arm work.

This post covers what tennis elbow is, its close cousin golfer’s elbow, common causes, what you can do at home, and how it is treated. It is general information, not medical advice for your specific situation.

What Is Tennis Elbow?

Tennis elbow, also called lateral epicondylitis or lateral elbow pain, involves irritation of the tendons that attach the forearm muscles to the bony bump on the outside of the elbow. These muscles extend the wrist and fingers and help you grip. When they are overloaded with repeated use, the tendon attachment can become painful.

What about golfer’s elbow?

Golfer’s elbow, or medial epicondylitis, is similar but affects the inside of the elbow, where the muscles that flex the wrist attach. Both are overuse problems, and both can show up in golfers, racquet players, and people who work with their hands.

Common Symptoms

• Pain or burning on the outside (tennis elbow) or inside (golfer’s elbow) of the elbow
• Pain that gets worse when gripping, lifting, shaking hands, or turning a doorknob
• Weaker grip strength
• Pain that may spread down into the forearm
• Stiffness in the elbow, especially in the morning

What Causes It?

Repetitive gripping and wrist motion

Doing the same motion over and over, such as swinging a racquet or club, using a screwdriver, casting a fishing rod, or typing and using a mouse, can overload the forearm tendons.

Sudden increases in activity

Playing a lot more golf or tennis than usual, starting a big home project, or a busy season at work can bring on symptoms.

Technique and equipment

Gripping too tightly, a racquet grip that is the wrong size, or a swing that relies heavily on the wrist may add stress to the elbow.

Shoulder and neck involvement

Sometimes stiffness in the neck, upper back, or shoulder changes how the arm moves and puts more demand on the elbow. Pain in the arm can also come from the neck, which is one reason a full evaluation matters.

What You Can Do at Home

• Modify the activity. Reduce or change the motions that cause pain for a while, rather than playing or working through it.
• Ease your grip. Hold tools, clubs, and racquets more loosely when you can, and use your shoulder and whole arm for lifting rather than just the wrist.
• Use ice or heat. Many people find ice helpful after activity and gentle heat helpful for stiffness.
• Try a counterforce strap. Some people find that a forearm strap worn just below the elbow eases pain during activity.
• Take breaks. If you work with your hands or at a computer, short breaks to stretch your wrists and forearms can help.

How It Is Treated

Tennis elbow and golfer’s elbow often improve with time and the right care, though tendon problems can take weeks to months to fully settle. Care at Lake Hamilton Family and Sports Chiropractic begins with an examination to look at the elbow, wrist, shoulder, and neck and to rule out other causes of arm pain.

Depending on what Dr. Kight finds, a care plan may include:

• Chiropractic adjustments and mobilization of the elbow, wrist, shoulder, or spine where restricted
• Soft tissue work for tight forearm muscles
• Stretching and gradual strengthening exercises for the forearm
• Guidance on technique, grip, and activity changes

Tennis and golfer’s elbow are among the issues listed on our sports chiropractor page. If your symptoms do not improve with conservative care, we can talk about referral options.

When to Get It Checked

Consider an evaluation if elbow pain lasts more than a couple of weeks, keeps you from your sport or job, or comes with numbness or tingling in the hand. See a medical provider promptly if your elbow is swollen, hot, or deformed, or if pain started with a fall or a pop.

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

Frequently Asked Questions

Can I get tennis elbow if I do not play tennis?

Yes. Most people with tennis elbow get it from work, hobbies, or everyday tasks that involve repeated gripping and wrist movement.

How long does tennis elbow take to heal?

It varies. Many cases improve over several weeks to a few months with activity changes and exercise. Longer-lasting cases may need a more structured plan.

Should I keep playing golf or tennis?

It is usually wise to cut back or change your technique while it is painful. Returning gradually, with a looser grip and proper warm-up, can help prevent a flare-up.

Is the pain coming from my neck?

Sometimes arm pain is related to the neck or shoulder. An examination can help sort out where your symptoms are coming from.

Text Neck in Kids and Teens: A Guide for Hot Springs Parents

Kids and teens in Hot Springs spend a lot of time looking down at phones, tablets, and laptops. Between schoolwork, games, and texting friends, it adds up to hours a day with the head bent forward. Many parents have noticed their kids complaining of sore necks, tight shoulders, or headaches, and the term “text neck” has become a common way to describe it.

This post explains what text neck is, why it happens, simple ways to help your child build better habits, and when to have it checked. It is general information, not medical advice for your child’s specific situation.

What Is Text Neck?

Text neck is not a formal diagnosis. It is a nickname for neck and upper back discomfort linked to spending long periods with the head tilted forward and down, as when looking at a phone. The human head is heavy, and when it leans forward, the muscles in the back of the neck and upper back have to work harder to hold it up. Over time, that steady load can lead to tightness and soreness.

Research on how much screen posture causes long-term problems is still developing, so it is best to think of text neck as a common, usually manageable strain pattern rather than something to panic about.

Signs Your Child May Be Dealing With It

• Neck or upper back soreness, especially after long screen sessions
• Tight or achy shoulders
• Headaches that seem to start at the base of the skull
• A habit of sitting slumped with the head pushed forward
• Stiffness when turning the head

Why Kids and Teens Are Affected

More screen time than ever

Many students use devices for school and then again for fun in the evening. That can mean many hours a day in the same head-down position.

Furniture that does not fit

Kids often do homework on the couch, in bed, or at a table that is too high or too low for them. Laptops on the lap push the screen down and the head forward.

Less movement

When screen time replaces active play, the muscles that support good posture may not get as much use.

Simple Ways to Help at Home

Raise the screen

Encourage your child to hold the phone closer to eye level instead of dropping their head to look at it. For tablets and laptops, a simple stand or a stack of books can bring the screen up. An external keyboard can help older students who use a laptop for homework.

Set up a homework spot

A table and chair where your child can sit with feet flat on the floor and the screen near eye level is better than working in bed or slouched on a couch.

Use the 20-minute check

Every 20 to 30 minutes, have your child look up, roll their shoulders, gently tuck their chin, and stand up for a moment. A timer or app reminder can help.

Try a few easy exercises

• Chin tucks: Sitting tall, gently draw the chin straight back as if making a double chin, hold a few seconds, and relax.
• Shoulder blade squeezes: Gently pinch the shoulder blades together and down, hold, and relax.
• Doorway chest stretch: Place forearms on a doorframe and lean gently forward to open the chest.

Movements should feel comfortable, never painful.

Get outside and move

Time outdoors, sports, biking, or a walk around Lake Hamilton balances out screen time and keeps the whole body moving.

Model good habits

Kids notice what adults do. Holding your own phone up and taking breaks makes it easier for them to follow along.

When to Have Your Child Checked

Most screen-related neck soreness improves with better habits. Consider having your child evaluated if:

• Neck pain or headaches keep coming back or last more than a week or two
• Pain interferes with school, sleep, or sports
• Your child has numbness, tingling, or weakness in the arms or hands
• The pain started after a fall, sports collision, or other injury

Seek prompt medical care for a severe headache, a headache with fever and a stiff neck, or any neck pain after a significant injury.

At our Hot Springs chiropractic office, Dr. Kight sees patients of all ages. Visits begin with a history and examination, and care for kids and teens is gentle and tailored to their age and size. Learn more about our family chiropractic care.

Lake Hamilton Family and Sports Chiropractic is located at 1880 Airport Rd, Suite B, Hot Springs, AR 71913, and is open Monday through Friday, 8:30am to 5:30pm. Call (501) 762-9648 or schedule a visit online.

Frequently Asked Questions

Is text neck permanent?

For most kids and teens, screen-related neck soreness is a strain pattern that tends to improve with better posture, regular breaks, and more movement.

How much screen time is too much?

There is no single number that fits every child. Your pediatrician can help with screen time guidance. From a posture standpoint, frequent breaks matter as much as total time.

Can kids see a chiropractor?

Yes. People of all ages can visit a chiropractor. Care for children starts with an evaluation and is adjusted to their age and needs.

What helps most at home?

Raising screens closer to eye level, taking regular movement breaks, and keeping kids active are simple steps that make a real difference for many families.

Holiday Road Trip Back Pain: Tips for Long Drives From Hot Springs

Thanksgiving and the winter holidays mean a lot of time on the road for Hot Springs families. Maybe you are driving to Little Rock for a family dinner, heading to Dallas or Memphis to see the grandkids, or making the long trip to Branson or the Gulf Coast. Whatever the destination, several hours behind the wheel can leave your low back stiff and your neck sore by the time you arrive.

This post explains why long drives are hard on your back, how to set up your seat, simple habits for the trip, and when it makes sense to get your back checked. It is general information, not medical advice for your specific situation.

Why Long Drives Are Hard on Your Back

Your spine likes movement. Sitting in one position for a long time, especially in a seat that does not support you well, puts steady load on the same muscles, joints, and discs for hours. A few things make it worse on a road trip.

Sitting still for hours

When you sit without moving, the muscles that support your spine can tighten and fatigue. Many people notice that their back feels fine for the first hour and then gets steadily achier, especially in the low back and hips.

Slouching and reaching

As you get tired, it is easy to slump down in the seat, round your low back, and push your head forward. Reaching too far for the steering wheel or pedals adds strain to your shoulders, neck, and back.

Road vibration

The constant small vibrations of highway driving may add to fatigue in the muscles of your back, particularly on long stretches of interstate.

Lifting luggage when you are stiff

One of the most common ways people strain their backs on a trip is not the drive itself, but pulling a heavy suitcase or cooler out of the trunk right after hours of sitting, when the back is stiff and not warmed up.

How to Set Up Your Seat Before You Leave

A few minutes in the driveway can make the whole drive more comfortable.

• Sit back in the seat. Your hips should be all the way back so the seat back supports you.
• Support your low back. Use the built-in lumbar support if your car has one. If not, a small rolled towel or cushion behind the low back can help keep its natural curve.
• Adjust the distance. You should be able to press the pedals fully without stretching, with a slight bend in your knees. Your elbows should be relaxed and slightly bent on the wheel.
• Bring the headrest up. The middle of the headrest should be roughly level with the back of your head, which is also important for safety.
• Empty your back pocket. Sitting on a thick wallet or phone tilts your pelvis and can irritate the hip and low back over a long drive.

Habits That Help During the Trip

Stop every hour or two

Plan short breaks to get out, walk around the gas station or rest area, and move your back and legs. Even five minutes of walking can help loosen stiff muscles. Breaks also help you stay alert.

Change positions slightly

Small shifts help. Adjust your seat angle a little, change how you hold the wheel, and gently squeeze your shoulder blades together at a red light or when traffic is stopped.

Simple stretches at stops

At each stop, try a few gentle movements: stand tall and lean back slightly with your hands on your hips, march in place, roll your shoulders, and do a gentle standing hamstring stretch. Stop any stretch that causes sharp pain.

Share the driving

If another adult can drive, trading off gives each of you a chance to change positions and rest.

Lift smart when you arrive

Walk around for a minute before unloading. Bring heavy bags close to your body, bend at the hips and knees, and avoid twisting while lifting. Two lighter trips are better than one heavy one.

When to Get Your Back Checked

Mild stiffness after a long drive usually eases with movement over a day or two. It may be worth getting your back evaluated if:

• Pain lasts more than a few days or keeps coming back after every trip
• Pain travels down into your buttock or leg
• You notice numbness or tingling in your legs or feet
• Your back pain makes it hard to sleep, work, or enjoy the holidays

Seek emergency care right away for severe pain after an accident, loss of bladder or bowel control, numbness in the groin area, or sudden leg weakness.

At Lake Hamilton Family and Sports Chiropractic, Dr. Kight starts with an evaluation that includes a physical examination and a review of your history. From there, care may include chiropractic adjustments, therapeutic exercises, and posture guidance. You can learn more on our back pain relief in Hot Springs page.

Our Hot Springs office is at 1880 Airport Rd, Suite B, Hot Springs, AR 71913, and is open Monday through Friday, 8:30am to 5:30pm. Call (501) 762-9648 or book an appointment online, ideally before or after your holiday travel.

Frequently Asked Questions

How often should I stop on a long drive?

A common suggestion is to take a short break every one to two hours to walk and stretch. Listen to your body and stop sooner if your back starts to ache.

Does a lumbar pillow really help?

Many people find that supporting the natural curve of the low back makes long drives more comfortable. A small cushion or rolled towel is an easy, low-cost thing to try.

Should I use heat or ice after a long drive?

For general stiffness, many people find gentle heat and light movement comfortable. For a new strain with sharp pain, some people prefer ice for the first day or two. If you are unsure, ask a health care provider.

Can I see a chiropractor during the holiday season?

Yes. Our Hot Springs office is open Monday through Friday, 8:30am to 5:30pm. Call ahead around holidays, and you can request a time online or by phone.

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

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

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

Does Cold Weather Really Make Joints Hurt?

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

Possible reasons joints ache in the cold

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

Who Tends to Notice It Most?

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

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

Tips to Ease Joint Stiffness This Fall and Winter

Keep moving every day

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

Warm up before you get going

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

Dress in layers

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

Use heat for stiffness

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

Stay hydrated and keep a healthy weight

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

Watch for winter strain

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

When to Get Joint Pain Checked

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

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

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

How Chiropractic Care Can Fit In

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

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

Cold Weather Joint Pain FAQ

Why do my knees hurt more when it is cold?

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

Is heat or ice better for cold weather joint stiffness?

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

Does exercise help cold weather joint pain?

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

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

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

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

Common Fall Sports Injuries in Young Athletes

Low back pain

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

Neck and shoulder strains

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

Ankle sprains

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

Knee and shin pain

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

Overuse injuries

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

Warning Signs Parents Should Not Ignore

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

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

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

Tips to Help Prevent Fall Sports Injuries

Warm up with movement

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

Build up gradually

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

Prioritize sleep, food, and water

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

Take real rest

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

Speak up early

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

How a Sports Chiropractor Can Help

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

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

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

Student Athlete Injury FAQ

Is chiropractic care safe for teenagers?

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

Should my child keep playing through pain?

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

Do I need a referral to bring my athlete in?

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

Hunting Season Back Pain: Tips for Hot Springs Area Hunters

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

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

Why Hunting Season Is Hard on Your Back

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

Long, cold sits

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

Tree stands and climbing

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

Dragging and lifting a deer

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

Rough terrain

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

Tips to Protect Your Back This Season

Get moving before opening day

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

Warm up before the climb

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

Move during long sits

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

Lighten and balance your load

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

Drag smarter, not harder

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

When to Get Your Back Checked

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

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

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

How Chiropractic Care Can Help Hunters

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

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

Hunting Back Pain FAQ

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

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

Is it OK to keep hunting with a sore back?

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

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

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

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

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

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

Why Standing for Hours Wears on Your Back

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

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

Signs Your Job Is Getting to Your Back

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

Practical Tips for Long Shifts

Start with your shoes

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

Shift your weight and move

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

Use a footrest or rail

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

Ask about anti-fatigue mats

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

Bring work closer

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

Lift smart

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

Use your breaks well

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

Stay hydrated and build strength

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

When to Get Help

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

How Lake Hamilton Family and Sports Chiropractic Can Help

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

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

Standing All Day Back Pain FAQ

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

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

Do compression socks help with standing all day?

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

What is the best stretch after a long shift?

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

Balance and Fall Prevention Tips for Hot Springs Village Retirees

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

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

Why Balance Changes as We Age

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

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

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

Everyday Ways to Stay Steady

Keep walking, and vary the surface

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

Practice simple balance drills

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

Build leg and hip strength

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

Try tai chi or a balance class

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

Make your home safer

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

Take care on the water and the course

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

When Aches and Stiffness Get in the Way

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

When to Get Help

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

How Lake Hamilton Family and Sports Chiropractic Can Help

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

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

Balance and Fall Prevention FAQ

Can balance really improve after 65?

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

How often should I practice balance exercises?

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

Is chiropractic care safe for older adults?

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

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

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

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

What Is the SI Joint?

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

What SI Joint Pain Usually Feels Like

Everyone is a little different, but common descriptions include:

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

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

Common Causes and Triggers

Uneven or repetitive loading

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

A fall or sudden jolt

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

Pregnancy and the months after

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

Stiffness or weakness in nearby areas

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

What You Can Try at Home

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

When to Get It Checked

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

How Lake Hamilton Family and Sports Chiropractic Can Help

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

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

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

SI Joint Pain FAQ

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

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

Is SI joint pain the same as sciatica?

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

How long does SI joint pain take to get better?

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

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

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

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

Why End-of-Season Lake Chores Strain the Back

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

Common Chores That Cause Trouble

Removing and carrying batteries

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

Covering and shrink-wrapping

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

Working on the engine

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

Hauling gear up from the dock

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

Dock maintenance

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

Tips to Protect Your Back

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

If Your Back Is Sore Afterward

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

When to Get Help

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

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

How Lake Hamilton Family and Sports Chiropractic Can Help

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

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

Boat and Dock Back Pain FAQ

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

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

Should I rest completely if I hurt my back?

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

Can I prevent back pain during lake chores entirely?

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