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Monday 9am - 1pm Tuesday 9am - 1pm 3pm - 6pm Wednesday 10am - 2pm Thursday 9am - 1pm 3pm - 6pm Friday 9am - 1pm

Pacheco Spine and Sport

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Sulphur Springs, TX
Pacheco Spine and Sport

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DCs Pacheco serving the greater ETX area with all of your chiropractic and musculoskeletal needs!

Message us or click the link to our website to book your first appointment with us!

11/12/2026

Tight hips or weak hips?

A 2025 study of 867 NYC Marathon runners found flexibility tests were not linked to training injuries. A single-leg glute bridge hold was. Runners who held 20 to 29 seconds on their weaker side had 64% lower injury risk than those who held 0 to 9 seconds (Toresdahl and colleagues, Clinical Journal of Sport Medicine).

That is an observational link, not proof that the hold prevents injury. Still, the takeaway is useful: strength first, not just stretching.

Try the self check:
1. Lie on your back, one knee bent, other leg straight.
2. Lift your hips and hold as long as you can.
3. Switch sides and note which side gives out first.

Stop if pain gets sharp. Want a plan that fits your miles? Give us a call.

Educational only, not medical advice.

📍 1067 Gilmer Street, Suite C, Sulphur Springs, TX
📞 903-629-5126
📅 Book online: https://www.pachecospineandsport.com/book-an-appointment

11/10/2026

Achy knees on your runs, hikes, stairs, rec league games, or climbing into a deer stand? You are not alone.

A 2026 review of 29 studies of people with knee arthritis found that adding hands on care to exercise eased pain and helped people move better for weeks to months compared with exercise alone (da Silva and colleagues, European Journal of Pain).

Here is the takeaway:
1. Hands on care plus exercise helped more than exercise alone in the weeks and months after care.
2. Over the long run, the extra boost faded.
3. Exercise is what keeps knees strong.

Hands on care can help you get moving with less pain early. Exercise is the long game.

Hot, red, swollen knee with a fever? Knee that locks or gives way? Can't put weight on it after an injury? Get checked right away.

Educational only, not medical advice.

📍 1067 Gilmer Street, Suite C, Sulphur Springs, TX
📞 903-629-5126
📅 Book online: https://www.pachecospineandsport.com/book-an-appointment

11/09/2026

Shoulder barking every time you bench or press overhead?

A 2024 review of 22 trials found that exercise programs focused on shoulder control helped people with rotator cuff shoulder pain use their arm a little better than general exercise (Lafrance et al., 2024). Translation: the right exercise is often part of the fix.

Ways to keep training while it settles:
1. Switch to a neutral grip or dumbbells.
2. Shorten the range with a floor press.
3. Add side-lying rotations 3 times a week.

Tip: don't forget your mid back. A 2025 review of 10 trials found that hands-on care to the mid back helped shoulder pain and motion in the short term for people with shoulder impingement (Yu et al., 2025). Your shoulder blade rides on your upper back, so how it moves matters.

Numbness down the arm or weakness after a pop? Give us a call. We start with a hands-on evaluation and build a plan from there.

Educational only, not medical advice.

📍 1067 Gilmer Street, Suite C, Sulphur Springs, TX
📞 903-629-5126

📅 Book online: https://www.pachecospineandsport.com/book-an-appointment

11/05/2026

Your back notices how you carry things.

Groceries, laundry baskets, kids, work bags, and this time of year, deer stand gear and hunting packs: we carry stuff all day. A few small changes can make it a lot easier on your back and shoulders.

1. Split the load. Two lighter bags, one in each hand, beats one heavy bag on one side.
2. Keep it close. Hold things near your body instead of out at arm's length.
3. Brace by expanding. Take a breath and gently expand your abdomen all the way around (front, sides, and back) to help stabilize your spine, then walk tall.

Bonus: take two trips. Nobody's handing out medals for one-trip groceries.

Stop if anything causes sharp or worsening pain, and give us a call if you're not sure what's right for you. Educational only, not medical advice.

📍 1067 Gilmer Street, Suite C, Sulphur Springs, TX
📞 903-629-5126

📅 Book online: https://www.pachecospineandsport.com/book-an-appointment

11/03/2026

Back sore after deadlifts? You are not alone.

A 2024 review of weightlifters and powerlifters found the lower back was one of the most common sore spots (Tung et al., 2024). The good news: injury rates in powerlifting were low. Most of the time, a cranky back is asking for a smarter plan, not a full stop.

Try this for a couple of weeks:
✅ Lower the weight and stop a few reps shy of failure
✅ Pull from blocks or use a trap bar
✅ Practice your hip hinge with a dowel

Pain down a leg, or pain that is not easing after a week or two? Let us take a look. We start with a hands-on evaluation of how you move and lift. Educational only, not a diagnosis.

📍 1067 Gilmer Street, Suite C, Sulphur Springs, TX
📞 903-629-5126

📅 Book online: https://www.pachecospineandsport.com/book-an-appointment

11/02/2026

Can your neck cause your shoulder pain? It can.

Your neck and shoulder share many of the same nerves. That means a sore disc, a sore joint, or an irritated nerve in your neck can cause pain you feel in the top of your shoulder, on your shoulder blade, or between your shoulder blades.

Studies by Slipman and colleagues (2005) and Fukui and colleagues (1996) found that gently stimulating discs and joints in the neck brought on the same shoulder and shoulder blade pain patients already had. This kind of pain often feels deep and achy and can be hard to point to.

That is why, when you come in with shoulder pain, we look at your neck too.

Read the full post: https://www.pachecospineandsport.com/blog/can-your-neck-cause-shoulder-pain

Ask us at your next visit if this sounds familiar. Educational only, not a diagnosis.

📍 1067 Gilmer Street, Suite C, Sulphur Springs, TX
📞 903-629-5126

📅 Book online: https://www.pachecospineandsport.com/book-an-appointment

10/29/2026

That knot in your shoulder might be a trigger point. Here's what the research actually says.

Can a sore spot in muscle cause pain somewhere else? Yes, that's referred pain. Clinical research shows that stimulating tender muscle spots can reproduce pain felt at a distance, in patterns people often recognize as their usual headache, shoulder ache, or hip/buttock pain that can mimic sciatica.

At Pacheco Spine and Sport, we look for this with a careful history and palpation, then treat with dry needling and soft tissue care when it's a fit, and manage with exercise. Trigger points are one piece of the puzzle, not a stand-alone diagnosis.

Educational only. Talk with your provider about your symptoms.

📍 1067 Gilmer Street, Suite C, Sulphur Springs, TX
📞 903-629-5126
🌐 pachecospineandsport.com

Based on a review of clinical evidence on myofascial trigger points and referred pain (Patient Content research summary).

📅 Book online: https://www.pachecospineandsport.com/book-an-appointment

10/27/2026

Long day at a desk? Here's a quick 2-minute hip reset to try today:
• Half-kneeling hip flexor stretch: 30 seconds each side (tuck your tailbone and squeeze the back glute)
• 10 glute bridges with a 2-second pause at the top
• 5 slow bodyweight squats
Small, frequent movement breaks add up. If hip or back stiffness keeps coming back, book a visit with us at Pacheco Spine and Sport.

📅 Book online: https://www.pachecospineandsport.com/book-an-appointment

10/26/2026

"I did nothing all day… so why does my lower back hurt?" 🏈

If you spent the weekend on the couch watching football, sitting may be the reason.

Hours slumped on the couch keep your low back bent forward. Held long enough, the ligaments and discs in your spine slowly stretch out, kind of like a rubber band left pulled. Researchers call this "creep."

In a 1992 study, Dr. Stuart McGill and Brown had people hold a full forward bend for 20 minutes. Afterward their low backs were temporarily looser. People got about half their stiffness back within 2 minutes of standing up, but full recovery took longer. The authors suggested standing and walking for a few minutes before any heavy lifting.

Animal research by Solomonow and colleagues (2003) also found that the back muscles' protective reflexes faded during long, held bending, and the stretch hadn't fully recovered after 7 hours of rest.

The good news: you can work against it, one commercial at a time.
1. Stand up during commercials.
2. Walk a lap at halftime.
3. Stand tall, hands on hips, and gently lean back a few times.
4. Skip heavy lifting or bending (coolers, kids, yard work) right after a long sit. Walk around for a few minutes first.

Get checked if you have pain that spreads down a leg, numbness, or weakness, and get care right away for changes in bladder or bowel control. Educational only, not medical advice.

📍 1067 Gilmer Street, Suite C, Sulphur Springs, TX
📞 903-629-5126
📅 Book online: https://www.pachecospineandsport.com/book-an-appointment

07/20/2026

Whether you’ve already met her in person or haven’t made it into the office yet, help us give a warm welcome to Sarah! 🎉

We’re so excited to have her join our team as our new Office Manager & Chiropractic Assistant. She’s already been such a wonderful addition, and we can’t wait for you all to get to know her!

At the same time, we’re sending a huge thank you to Diana as she begins an exciting new chapter. ❤️ We’ll miss her more than words can say and are so grateful for everything she’s done for our office and our patients.

(And yes… we *may or may not* have considered slashing her tires so she couldn’t leave. 😂🛞 Just kidding—we’re cheering her on every step of the way!)

Welcome, Sarah, and best of luck, Diana! 💙

Address

1067 Gilmer Street, Suite C
Sulphur Springs, TX
75482

Opening Hours

Monday	9am - 1pm
Tuesday	9am - 1pm
	3pm - 6pm
Wednesday	10am - 2pm
Thursday	9am - 1pm
	3pm - 6pm
Friday	9am - 1pm

Website

http://pachecospineandsport.com/

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