Fitness, nature, or an athlete with neck pain in exercise, body training injury, or outdoor workout.
Holistic Treatment and Recovery at ChiroMed Integrated Medicine
Active people in El Paso, Texas, often face sports injuries. The hot weather, dry air, and rough terrain make running, football, soccer, and basketball fun but risky. Heat can tire you out fast and tighten muscles. Uneven ground can cause twists and falls. Common problems include sprains and strains in the ankles, knees, hamstrings, and back. Knee issues like ACL and meniscus tears, and runner’s or jumper’s knee, are common, too. Other injuries include tendonitis (tennis elbow, golfer’s elbow, Achilles tendon issues), shin splints, hip labral tears, rotator cuff problems, and stress fractures.
At ChiroMed—Integrated Medicine Holistic Healthcare in El Paso, TX, patients receive comprehensive, natural care for these issues. The clinic mixes chiropractic adjustments, nurse practitioner services, rehabilitation, nutrition counseling, naturopathy, and acupuncture. This team approach fixes the root causes, reduces pain, and helps you get back to activities stronger. Dr. Alex Jimenez, DC, APRN, FNP-BC, CFMP, IFMCP, leads the team with his expertise in chiropractic and family nurse practitioner care. He focuses on personalized plans that support natural healing and long-term wellness (ChiroMed, n.d.-a).
Common Musculoskeletal Sports Injuries in El Paso
These injuries affect muscles, ligaments, tendons, bones, and joints. In El Paso, they happen frequently due to year-round outdoor sports and the climate.
Here are some top ones:
Sprains and Strains—Sprains tear or stretch ligaments, often in the ankles from landing wrong or the knees from twists. Strains hit muscles or tendons, like hamstrings from quick starts or the back from heavy lifts (Texas Spine Clinic, n.d.).
Knee Problems—ACL tears from sudden stops or direction changes in soccer or basketball. Meniscus tears from pivoting. Runner’s knee, or jumper’s knee, from repeated jumping or running on hard surfaces (Spectrum Therapy Consultants, n.d.).
Tendonitis—Swelling in tendons, like tennis elbow from gripping rackets, golfer’s elbow from swinging clubs, or Achilles’ from running uphill (Woodlands Sports Medicine Center, n.d.).
Shin Splints—Pain in the lower leg from too much impact on pavement or trails.
Hip Labral Tears—Damage to cartilage in the hip from repetitive twisting in football.
Rotator Cuff Injuries—Shoulder pain or tears from throwing in sports.
Stress Fractures—Tiny bone cracks from overuse, common in feet or legs for runners (El Paso Center for Family and Sports Medicine, n.d.).
These can cause swelling, pain, and trouble moving. Without good care, they may lead to ongoing issues.
Why These Injuries Happen in El Paso
The desert heat makes you sweat more, leading to tight muscles and easier pulls. Dry air and wind add fatigue. Local sports like football with hard hits, soccer with lots of running, basketball with jumps, and trail running on rocks raise risks.
Other reasons include lack of warm-up, poor form, excessive training, or the wrong shoes. Quick stops on uneven terrain can tear knees, and not resting enough can cause stress fractures (Ortho Spine Centers, n.d.).
Holistic Chiropractic Care at ChiroMed
ChiroMed uses chiropractic care as its primary tool for treating sports injuries. Adjustments realign the spine and joints to ease pain and improve movement. This helps with back strains, neck issues, and knee pain caused by poor posture.
The team adds rehab exercises for strength and flexibility. Massage, acupuncture, and nutrition advice reduce swelling and speed healing. This natural way avoids drugs and surgery when possible (ChiroMed, n.d.-b).
Dr. Alex Jimenez notes that adjustments and holistic methods help athletes fully recover. His integrated view looks at the whole body for better results (Jimenez, n.d.).
Nurse Practitioner and Integrated Care
Nurse practitioners at ChiroMed provide complete care. They diagnose, manage pain, order tests, and make treatment plans. In functional medicine, they assess diet, stress, and lifestyle to identify root causes.
They team up with chiropractors, physical therapists, and others for the best plan. Options include mobility rehabilitation, naturopathic support, and nutrition to fight inflammation (ChiroMed, n.d.-c). This holistic style helps performance and stops injuries from returning.
Example: Recovering from a Knee Injury at ChiroMed
Take a soccer player with knee pain, such as runner’s knee or an ACL injury. They start with a nurse practitioner exam using functional medicine to spot weaknesses or nutrition gaps.
Chiropractic adjustments align the spine and reduce knee stress. Rehabilitation includes exercises to build strength and balance. Acupuncture eases pain, and nutrition counseling adds anti-inflammatory foods.
Dr. Alex Jimenez coordinates this care. His experience shows patients heal faster and stronger with this mix. Many El Paso athletes return to sports with less pain and better movement thanks to ChiroMed’s personalized approach (ChiroMed, n.d.-d).
Prevention Tips to Stay Active
Prevent injuries with these easy steps:
Warm Up Well → Stretch and move lightly before playing.
Wear the Right Gear → Good shoes and supports for your sport.
Build Strength Slowly → Mix exercises for power, flexibility, and endurance.
Drink Water → Stay hydrated in the heat to avoid cramps.
Rest When Needed → Take breaks and stop if it hurts.
Learn Good Form → Get tips on proper techniques.
ChiroMed offers wellness checks and nutrition plans to help prevent problems (National Institute of Arthritis and Musculoskeletal and Skin Diseases, 2023).
Find Holistic Recovery at ChiroMed in El Paso
Sports injuries like sprains, knee tears, and tendonitis are common in El Paso due to local activities and weather conditions. At ChiroMed – Integrated Medicine, chiropractic care, nurse practitioner services, rehabilitation, and holistic options provide full treatment. Led by Dr. Alex Jimenez, the clinic focuses on root causes for lasting recovery and better performance. Visit ChiroMed for natural, integrated care to get back to your active life.
Relieve Lower Back and Hip Pain with Squats, Core Exercises, and Integrated Care at ChiroMed in El Paso, TX
Many people in El Paso experience lower back pain and hip discomfort from daily activities, work, or injuries. These problems often come from muscle strains, poor posture, tight hips or glutes, and weak muscles that support the body. At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, we help patients find real relief through a mix of safe exercises and professional care.
Squats and core exercises, when done correctly, can strengthen the muscles that support the spine. They improve how the body aligns and help the hips move better. This stops the back from taking too much stress. These moves help with chronic low back pain, mild sciatica, and everyday aches from weak muscles. But the correct form is crucial. If you have sharp pain, numbness, or weakness, get checked by a professional first.
The lower back and hips share muscles, joints, and nerves. Tight hips or glutes can pull on the back, causing strain. Weak core muscles can cause an unstable spine and poor posture, leading to pain over time.
Muscle imbalances make the back work harder in daily moves.
Poor hip mobility causes excessive forward lean, adding stress to the lower back.
Issues with ankle or upper back movement make things worse.
These can cause spine instability or pain that spreads from the hips to the back.
How Squats Help Lower Back and Hip Problems
Squats build strength in legs, glutes, and core. With proper form, they reduce pressure on the lower back.
Good squats keep the spine neutral and core tight. This provides stability and reduces lower back strain. Using the core and hip muscles during squats supports the spine and prevents excessive arching or rounding.
Squats also boost hip mobility. Tight hip flexors often cause back pain in deep squats. Better movement lets the hips work freely, so the back does not overdo it.
Strengthens glutes and legs for better spine support.
Improves blood flow and lowers swelling in the area.
Helps mild pain that eases with gentle movement.
Studies show proper technique lowers risk during squats.
Benefits of Core Exercises for Back and Hip Pain
Core exercises target deep muscles in the belly, back, and pelvis. These act like a natural brace for the spine.
A strong core improves posture and balance. It takes the load off spinal discs and helps prevent ongoing pain from weak support. Research finds that core stability exercises reduce non-specific low back pain and improve daily function.
Core work also aids hip pain by stabilizing the pelvis. This helps conditions like arthritis or tight glutes.
Planks and bird dogs build lasting strength in the stabilizers.
Pelvic tilts and bridges turn on deep muscles without stress.
Standing core moves help relieve pain from long sitting.
Reviews show that core training often reduces pain more effectively than general workouts.
Proper Form: Key to Safe Squats and Core Exercises
The wrong form in squats is a main reason for lower back pain. Common errors are rounding the back, knees caving in, or too much weight.
Safe squat tips:
Keep your feet shoulder-width apart and point your toes slightly outward.
Tighten your core like you’re bracing for a hit.
Push hips back, chest up, and lower until thighs are parallel to the floor.
Push through heels to stand, spine straight.
For core work, focus on control. On planks, stay straight with your abs tight. Do not sag or arch.
Start with bodyweight and warm up to increase flow and cut risk.
Pain during squats often signals a weak core, tight hips, or low mobility. Fix it with stretches and lighter work.
When These Exercises Help and When to Seek Help
Squats and core moves benefit:
Low back pain that persists due to weak muscles can be alleviated.
Squats and core exercises alleviate mild sciatica by reducing nerve pressure.
Hip tightness is sending pain to the back.
Posture issues causing daily aches.
These exercises build strength over time and help prevent overworking the back. Stop if the pain is severe or if you have numbness, weakness, or balance problems. These may indicate a serious issue, such as a disc problem.
Always talk to a provider before starting, especially if you have an injury.
Integrated Approach at ChiroMed in El Paso
At ChiroMed – Integrated Medicine in El Paso, TX, we use a full-team approach for lower back and hip pain. This combines squats and core exercises with chiropractic adjustments, nurse practitioner care, rehabilitation, and therapies like acupuncture or nutrition counseling.
Chiropractic fixes spine misalignments and joint problems. A strong core makes adjustments hold longer by stabilizing the spine.
Led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, our team creates personal plans for muscle imbalances, disc issues, sciatica, and chronic pain. Dr. Jimenez brings years of experience in chiropractic and advanced nursing to guide you in developing safe exercise programs that fit your needs.
This combined method often yields better, longer-lasting results than a single treatment. We focus on natural healing and root causes for patients in El Paso.
Visit us at 11860 Vista Del Sol Dr, Suite 128, El Paso, TX 79936, or call (915) 412-6680 to start your path to less pain.
Simple Exercises to Start at Home
Begin with these easy moves, guided by our team:
Bodyweight Squats: 3 sets of 10-15, focus on form.
Glute Bridges: Lie on your back, lift your hips, and squeeze your glutes.
Bird-Dog: On hands and knees, extend opposite arm and leg, core tight.
Planks: Hold for 20-30 seconds, increase over time.
Pelvic Tilts: On your back, flatten the lower back by tilting the pelvis.
Do these 2-3 times a week. Add hip stretches and build slowly.
Take Control of Your Pain Today
At ChiroMed in El Paso, squats and core exercises are key parts of our holistic plans to ease lower back and hip pain. They strengthen support muscles, fix alignment, and improve mobility for strains, poor posture, instability, and tightness.
With proper form and our expert guidance, they create lasting strength. Pair them with chiropractic and integrated care for the best outcomes.
Contact ChiroMed today. Dr. Alexander Jimenez and our team can assess your condition and develop a safe, personalized plan.
How Integrative Chiropractic Care and Nurse Practitioners Can Help You Achieve Your Health Goals
Many people in El Paso, TX, set New Year’s resolutions to get healthier. Goals like building fitness, managing pain, increasing energy and immunity, reducing stress, and improving sleep are common. At ChiroMed – Integrated Medicine Holistic Healthcare, they offer a team approach that combines chiropractic care with nurse practitioner (NP) services. This helps create plans just for you. Chiropractors work on your body’s structure and movement. NPs focus on diet, mental health, and total wellness. Together, they provide comprehensive support that addresses both physical and mental aspects for real, lasting changes (ChiroMed, n.d.).
ChiroMed has been helping people since 1996. Their team includes experts such as Dr. Alex Jimenez, a chiropractor (DC) and board-certified Family Nurse Practitioner (FNP-BC). He brings skills in wellness, nutrition, and pain care. Other team members, like chiropractor Anthony Wills and physical therapist Kristina Castle, add to the mix. They use naturopathy, rehab, nutrition advice, and acupuncture for a holistic way. This means they treat root causes, not just symptoms, for better health (Jimenez, n.d.).
Adjustments improve your movement and performance. Lifestyle coaching covers food and exercise. The clinic’s integrated approach addresses the body and mind. Dr. Jimenez notes that this teamwork addresses issues such as poor posture and poor eating habits to boost quality of life (Jimenez, n.d.). At ChiroMed, they partner with your other doctors for complete care.
Improving Fitness with ChiroMed’s Integrative Care
Fitness goals often involve more activity or strength building. But if your body has limits, it can be tough. At ChiroMed, chiropractors like Dr. Jimenez and Anthony Wills fix spinal alignment. This boosts flexibility and mobility, making exercise safer and better. Adjustments help avoid injuries as you start new routines (5280 Balanced Health Center, n.d.).
NPs at the clinic guide your diet and workout plans. They check your health to suggest foods that give energy for fitness. The team develops a strategy in which chiropractors improve movement, and NPs ensure good nutrition.
Here are ways ChiroMed supports fitness:
Personalized Adjustments: Spinal tweaks from chiropractors enhance posture, strength, and balance. This helps with activities such as running or weight training (Family Greatness Chiropractic, n.d.).
Exercise Coaching: NPs and therapists recommend custom routines, like walking or rehab exercises. They monitor to prevent overdoing it.
Injury Prevention: Regular visits find problems early. This keeps you going strong (Freedom Chiropractic, n.d.).
Holistic Tips: Mix chiropractic stretches with NP advice on water intake and proteins for muscle growth (Alter Chiropractic, n.d.).
Dr. Jimenez sees that exercises like high-intensity training work best when the spine is in optimal health. ChiroMed uses rehab to increase agility and power without meds (ChiroMed, n.d.). This leads to fitness that lasts.
Start small, like 10-15 minutes of movement a few times a week (Pediatric Health Network, n.d.). With ChiroMed’s help, you’ll gain better movement and daily energy.
Managing Pain Effectively at ChiroMed
Pain can block your goals. Back or joint aches make things hard. ChiroMed’s chiropractors target causes with adjustments. These ease nerve pressure and cut chronic pain (Core Health Centers, n.d.).
NPs offer lifestyle support, such as diets that help reduce swelling or ways to manage stress. The team plan has chiropractors fixing structure, NPs covering food and mind.
Key benefits at ChiroMed:
Targeted Relief: Adjustments correct alignments for neck or back pain. This starts natural healing (Grovetown Chiropractic, n.d.).
Diet Support: NPs suggest anti-inflammatory foods, such as fruits. This pairs with chiropractic for stronger effects (Treating Pain, n.d.).
Preventive Care: Check-ups stop pain from getting worse (Herron Family Chiropractic, n.d.).
Holistic Methods: Add acupuncture or supplements to adjustments for full pain relief (ChiroMed, n.d.).
Dr. Jimenez’s work at ChiroMed shows that non-surgical tools, such as decompression, help with disc problems and sciatica. He uses NP knowledge for root fixes, less pain, more movement (Jimenez, n.d.).
Try SMART goals, like daily walks. ChiroMed breaks them down for wins (Treating Pain, n.d.).
Boosting Energy and Immunity with ChiroMed
Tiredness or weak defenses can stop progress. ChiroMed’s care boosts energy by tuning nerves. Better alignment means your body works well and fights fatigue (River of Life Chiropractic, n.d.).
NPs support nutrition for immunity, such as vitamin-rich diets.
How ChiroMed helps:
Nerve Optimization: Adjustments improve brain-body links, raising energy (Core Health Centers, n.d.).
Nutrition Plans: NPs recommend whole foods and immune-boosting supplements. This wards off sickness (Discover Health and Wellness, n.d.).
Stress Link: Less tension saves energy (Malone, n.d.).
Holistic Boost: Add hydration and activity for life force (ChiroMed, n.d.).
Dr. Jimenez at ChiroMed uses functional medicine to address inflammation and gut health, which are key to immunity. His plans lift energy naturally (Jimenez, n.d.).
Habits like eating more veggies build strength (Pediatric Health Network, n.d.).
Reducing Stress for Better Wellness at ChiroMed
Stress hits mood and health. ChiroMed chiropractors cut physical tension with adjustments. This drops stress hormones and brings calm (Freedom Chiropractic, n.d.).
NPs teach mental tools, such as breathing or setting limits.
Benefits:
Tension Relief: Adjustments free muscle stress (River of Life Chiropractic, n.d.).
Mental Tools: NPs offer yoga or meditation for daily calm (Treating Pain, n.d.).
Positive Loop: Better feelings encourage ongoing care (Malone, n.d.).
Lifestyle Integration: Include friends or walks for balance (Alter Chiropractic, n.d.).
Dr. Jimenez notes that stress appears physically. ChiroMed plans use exercises and food to reduce it (ChiroMed, n.d.).
Enhancing Sleep Quality with ChiroMed
Sleep aids recovery. ChiroMed fixes pain that disrupts rest (Core Health Centers, n.d.).
NPs suggest habits, like no screens before bed.
Support:
Comfort Adjustments: Align spine to ease night pain (Freedom Chiropractic, n.d.).
Routine Tips: NPs advise steady sleep times (Pediatric Health Network, n.d.).
Stress Reduction: Less worry means deeper sleep (River of Life Chiropractic, n.d.).
Holistic Aids: Try magnesium or calm techniques (Jimenez, n.d.).
Go for 7-8 hours (Treating Pain, n.d.).
The Power of Partnership at ChiroMed
At ChiroMed, chiropractors and NPs work as a team. Chiropractors handle movement, NPs do diet and mental health. This builds strong change (Alter Chiropractic, n.d.).
Dr. Jimenez leads this integration. His dual role shows how it improves results (ChiroMed, n.d.).
Use journals to track. Celebrate steps (Herron Family Chiropractic, n.d.).
In El Paso, ChiroMed makes resolutions real with holistic care.
Most people don’t skip stretching on purpose. Life gets busy. You sit, drive, work, cook, lift kids or groceries, and move through your day without thinking much about flexibility—until your body starts “talking.”
That “talking” can sound like:
“My neck feels stuck when I turn.”
“My lower back is tight every morning.”
“My hips feel stiff getting out of the car.”
“My hamstrings feel like guitar strings.”
“I’m not injured, but everything feels harder.”
While stretching is not magic, regular stretching (and basic mobility work) supports how your muscles, joints, and nervous system work together. When stretching is missing for a long time, muscles can feel tight and stiff, daily movement can feel less smooth, and your risk of strains can go up—especially when you suddenly ask your body to do something harder than usual. (Harvard Health Publishing, 2024; Mayo Clinic Staff, n.d.). Harvard Health+1
This article explains what can happen when you don’t stretch regularly, why stiffness builds over time, and how integrative chiropractic care plus a nurse practitioner (NP) can support better movement, comfort, and function—using a team-based, whole-person approach.
The Simple Truth: Your Body Adapts to What You Repeatedly Do
Your muscles and connective tissues adapt to your habits.
If you move often, you tend to maintain a usable range of motion.
If you stay still often, your body gets “good” at being still.
Some muscles may stay in shortened positions for hours on end if you spend a lot of time sitting or driving.
Stretching helps counter the “always in one position” problem. It’s one reason many medical and fitness education resources describe stretching as supportive for flexibility, joint range of motion, and daily function. (Harvard Health Publishing, 2024; Mayo Clinic Staff, n.d.). Harvard Health+1
What Muscle Stiffness Really Means (In Plain Language)
“Stiffness” is not just one thing. It can come from several common situations:
1) Too little movement for too long
After prolonged periods of minimal movement (such as sitting, bed rest, or low activity), muscles can feel tight and resistant. (Osmosis, n.d.). Osmosis
2) Doing “new” or harder activity than usual
When you do a new exercise or push harder than normal, you can create small amounts of muscle stress, which may lead to soreness and stiffness afterward—especially if you don’t train consistently. (Osmosis, n.d.). Osmosis
3) Hydration and electrolytes can matter
Electrolyte shifts after sweating can affect how muscles contract and how the nervous system communicates with muscles. That’s one reason hydration, nutrition, and recovery routines matter too. (Osmosis, n.d.). Osmosis
If You Don’t Stretch, Do Your Muscles “Shorten”?
You may have heard: “If you don’t stretch, your muscles will shorten.”
A helpful clarification is this:
For most people living a normal life, the bigger issue is that they become less mobile and less flexible, which can feel like shortening.
True physical shortening can occur in specific situations (such as prolonged immobilization), but in daily life, it’s more about stiffness, decreased mobility, and reduced tolerance for movement. (adidas, 2025). adidas
So the main risk is practical: movement feels harder, and your body has less “room” to move smoothly.
What Happens Over Time If You Rarely Stretch
When stretching and mobility are missing for weeks or months, several patterns are common.
You may notice a reduced range of motion
Range of motion is how far a joint can move comfortably. Many reputable health resources note that stretching can help joints move through a fuller range of motion and support everyday activity. (Mayo Clinic Staff, n.d.). Mayo Clinic
You may feel “tight,” then weaker in certain positions
Some muscles can become tight and less effective at lengthening when needed. This can alter your ability to squat, reach, rotate, and walk—particularly if you spend a significant amount of time seated. (Harvard Health Publishing, 2024). Harvard Health
Movement efficiency can drop
When your body can’t access normal ranges easily, it often compensates. You might twist through your lower back instead of your hips, shrug your shoulders instead of using your upper back, or flare your ribs instead of using your core. Over time, those compensation patterns can create nagging aches.
Daily tasks can feel harder
This is a big one. Many people don’t care about stretching until it affects real life:
Looking over your shoulder while driving
Bending to tie shoes
Reaching overhead in the kitchen
Carrying a child or lifting a box
Standing up from the couch without stiffness
Mayo Clinic notes that stretching can improve the ability to do daily activities and help muscles work more effectively. (Mayo Clinic Staff, n.d.). Mayo Clinic
How Not Stretching Can Increase Injury Risk
“Injury risk” doesn’t mean stretching prevents all injuries. It doesn’t.
But here’s the practical idea: tight, under-prepared tissues can be easier to strain when you suddenly demand more from them.
Harvard Health explains that without regular stretching, muscles can become tight and fail to extend fully during activity, increasing the risk of joint pain, strains, and muscle damage—especially during sudden, strenuous movement. (Harvard Health Publishing, 2024). Harvard Health
Other clinical and rehab-oriented sources also describe that lack of flexibility can contribute to shortened/tight muscles and a higher risk of strains or injury. (OA Orthopaedics, 2024; Aegis Physical Therapy, 2023). OADuluth+1
Common “high-risk moments” when people get hurt
Weekend yardwork after a week of sitting
Holiday lifting and carrying (boxes, decorations)
A rigorous workout after weeks off
A long drive followed by sudden activity
Rushing and moving fast with cold muscles
Flexibility vs. Mobility (Why Both Matter)
People mix these terms up:
Flexibility = how far a muscle can lengthen.
Mobility = how well you can control movement through a range (often involving joints + muscles + nervous system).
Mobility work typically involves controlled movements through various ranges, whereas stretching can be either held or dynamic. Many fitness education sources describe mobility as supporting a greater range of motion and improved movement quality. (Aaptiv, n.d.). Aaptiv
Real-life takeaway: If you only stretch but never build control and strength, you may not “own” your range. If you only lift but never work on mobility, your range may slowly shrink.
Stretching Benefits People Commonly Notice
Different people feel different results, but common benefits include:
Feeling less stiff when waking up
Smoother movement getting up from a chair
Better body awareness (posture and alignment)
Easier walking, squatting, reaching, and rotating
Better comfort after workouts
Mayo Clinic lists potential benefits like improved range of motion, supporting joints through full motion, increasing muscle blood flow, and supporting daily activity. (Mayo Clinic Staff, n.d.). Mayo Clinic
Some educational resources also describe increased blood flow to tissues with stretching, which supports recovery. (Fitness for Paramedics, n.d.). eCampusOntario Pressbooks
The “Right Way” to Stretch (So You Don’t Make Things Worse)
Stretching is usually safe, but technique matters.
Basic stretching safety rules
Mayo Clinic offers clear, widely used safety tips, including warming up first and avoiding stretching cold muscles. (Mayo Clinic Staff, n.d.). Mayo Clinic
Use these practical guidelines:
Warm up first: 5–10 minutes of easy walking or light movement.
Go to mild tension, not pain.
Breathe: a slow exhale helps your nervous system “downshift.”
Be consistent: small daily work beats one long session once a week.
Use dynamic stretching before activity (gentle movement-based stretches).
Use longer holds after activity (when tissues are warm).
A quick “green light / yellow light / red light” check
Green light (okay):
mild pulling
warmth
gradual easing
Yellow light (slow down):
sharp pinch
tingling
You can’t breathe comfortably through it
Red light (stop and get checked):
numbness/weakness
worsening nerve symptoms down an arm/leg
severe pain, swelling, fever, or unexplained symptoms
A Simple Daily Stretch Routine (10 Minutes)
This is a basic, general routine that many people tolerate well. Modify for comfort.
Lower body (5 minutes)
Calf stretch (30 seconds each side)
Hamstring stretch (30 seconds each side)
Hip flexor stretch (30 seconds each side)
Glute/hip stretch (30 seconds each side)
Upper body (5 minutes)
Chest opener (30–45 seconds)
Upper back reach (30–45 seconds)
Neck gentle side stretch (20–30 seconds each side)
Thoracic rotation (open books) (5–8 reps each side)
Harvard Health specifically highlights calves, hamstrings, hip flexors, and quads, as well as shoulders, neck, and low back, as key areas for mobility-focused stretching. (Harvard Health Publishing, 2024). Harvard Health
When Stretching Alone Is Not Enough
If you have persistent stiffness or pain, the problem may not be, “you need to stretch more.” Other factors can drive stiffness, including:
Joint restriction or irritation
Overuse patterns
Poor recovery and sleep
Past injuries (especially whiplash, falls, sports injuries)
Osmosis notes that muscle stiffness can come from overuse, immobility, electrolyte issues, and also underlying medical conditions. (Osmosis, n.d.). Osmosis
That’s where integrative care can be useful: you get both a movement-focused approach and a medical lens to rule out deeper causes.
How Integrative Chiropractic Care Can Help (Beyond “Cracking”)
Integrative chiropractic care is not just about one adjustment. A comprehensive approach often includes:
Examining joint motion and movement patterns
Addressing areas of restriction and compensation
Manual care (when appropriate)
Soft-tissue strategies
Home mobility and strengthening plans
Ergonomic guidance (desk, driving, sleep posture)
Dr. Alexander Jimenez, DC, APRN, FNP-BC often emphasizes that people dealing with joint and muscle pain—especially after injury—benefit from keeping the body flexible and using stretching as part of a bigger plan to reduce flare-ups and support function. El Paso, TX Doctor Of Chiropractic
His clinical content also discusses that when muscles are stiff and strained, continuing to force movement can worsen discomfort and further reduce range of motion—and that care may include adjustments and soft-tissue work to support mobility and restore motion. El Paso, TX Doctor Of Chiropractic
Separately, many chiropractic education resources describe adjustments as targeted, controlled techniques used to support mobility and function. (WorkPartners MD, 2024). Work Partners, PLLC
What the Nurse Practitioner Adds (And Why It Matters)
A nurse practitioner (NP) brings medical assessment and management skills to the same movement problem. That matters because stiffness sometimes has medical drivers.
NPs can help by:
Taking a full health history (sleep, stress, medications, and past injuries)
Screening for red flags (infection, inflammatory disease, neurological changes)
Ordering or interpreting appropriate tests (labs or imaging when needed)
Managing pain safely (when medication is appropriate)
Coordinating referrals (PT, imaging, specialists)
Coaching lifestyle factors that affect pain and recovery
Healthgrades summarizes that NPs can evaluate problems, diagnose conditions, interpret diagnostic tests, and provide a wide range of treatments (state rules vary). (Prosser, 2025). Healthgrades Resources
The American Nurses Association describes APRNs as meeting advanced educational/clinical requirements and providing services ranging from primary and preventive care to other specialty services. (ANA, n.d.). ANA
The Power of the Team: Chiropractor + NP Working Together
When chiropractic care and NP care collaborate, it can help patients avoid “one-sided” care (only exercises, only medication, or only manual therapy).
A collaborative plan often looks like this
Step 1: Clear diagnosis and safety screening
Rule out serious causes of pain/stiffness
Identify nerve involvement, red flags, or systemic issues (Osmosis, n.d.; Prosser, 2025). Osmosis+1
Step 2: Restore motion safely
Joint and soft tissue approaches
Targeted mobility plan (Mayo Clinic Staff, n.d.; Jimenez, n.d.). Mayo Clinic+1
Step 3: Build strength to keep the motion
Strength + control so flexibility “sticks.”
Simple home program that matches your real life
Step 4: Reduce flare-ups
Work, driving, and sleep strategies
Recovery routines (hydration, stress, sleep)
What patients often like about integrative care
You don’t have to guess what’s “normal soreness” vs. a real problem.
You get a plan that fits both your body mechanics and your health history.
You can track progress with measurable goals (range of motion, function, pain levels).
A Practical Self-Check: Are You Dealing With “Stretching Stiffness” or Something Else?
Ask yourself:
Does stiffness improve after a warm shower or light movement?
Does it improve after 5–10 minutes of walking?
Is it worse after sitting for a long time?
Do you feel “stuck” more than “injured”?
If yes, you may be dealing with a mobility/flexibility + recovery issue.
But get checked sooner if you have:
Pain shooting down an arm/leg with numbness or weakness
New balance problems or frequent falls
Fever, unexplained weight loss, or severe fatigue with pain
Symptoms after a significant accident
Because stiffness can sometimes be linked to broader medical conditions, evaluation is important when symptoms are persistent or worsening. (Osmosis, n.d.). Osmosis
Key Takeaways
If you don’t stretch regularly, it’s common to develop:
Reduced flexibility and usable range of motion
More stiffness with sitting, driving, or long workdays
Less efficient movement patterns (more compensation)
Higher strain risk during sudden activity
Stretching is most helpful when it’s:
Regular and gentle
Paired with mobility and strength
Guided by your symptoms and medical history
Integrative chiropractic care and nurse practitioners can work together to:
Improve motion and comfort
Address joint and soft tissue restrictions
Screen for medical causes of stiffness
Build a realistic home plan that protects your body long-term (Mayo Clinic Staff, n.d.; Prosser, 2025; Jimenez, n.d.). Mayo Clinic+2Healthgrades Resources+2
Medical Disclaimer
This article is for educational purposes and is not medical advice. If you have severe pain, numbness, weakness, new neurological symptoms, or symptoms after a serious injury, seek urgent medical evaluation.
References
Advanced Practice Registered Nurses (APRN) — American Nurses Association. ANA
Add Stretching to Your Daily Routine to Improve Your Health — Aegis Physical Therapy. Aegis Physical Therapy
The Three Biggest Myths About Stretching — adidas (April 2025). adidas
Here’s How Different Methods of Mobility Affect Your Muscle Tone — Aaptiv. Aaptiv
The importance of stretching — Harvard Health Publishing (April 17, 2024). Harvard Health
A woman patient is participating in a video telemedicine conference with a doctor via computer, discussing a holiday detox.
Reset Your Body at ChiroMed in El Paso, TX
The holidays bring joy, family time, and lots of tasty food and drinks. But by January, many people in El Paso feel tired, bloated, or sluggish from all the extras. Your body already knows how to clean itself with help from your liver, kidneys, and gut. You do not need harsh cleanses or special pills. Simple steps like drinking more water, eating real foods, cutting back on sugar and alcohol, sleeping well, and moving gently can support your natural detox systems. These changes reduce the extra work on your organs and help you feel better fast (Naples Center for Functional Medicine, n.d.). At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, the team guides patients through safe, natural ways to reset after holiday indulgences. Dr. Alexander Jimenez and his staff combine chiropractic care, functional medicine, and wellness coaching to make detox easy and effective.
Why a Post-Holiday Reset Matters for El Paso Residents
Holiday parties, tamales, sweets, and drinks are part of the fun in El Paso. But too much sugar, rich foods, and alcohol can stress your liver and slow digestion. Stress from travel or family gatherings adds to the load. This can cause low energy, bloating, or even inflammation. Your body detoxes every day through sweat, urine, and bowel movements (Baptist Health South Florida, n.d.). The goal is to lighten the burden so these systems work better. Extreme detox plans can be unsafe and do not last (HealthCentral, n.d.). Instead, gentle habits give real results.
At ChiroMed in El Paso, patients often come in after the holidays feeling off. Dr. Alexander Jimenez, DC, APRN, FNP-BC, sees how holiday overeating and stress affect the spine, nerves, and gut. His holistic approach fixes misalignments while addressing nutrition and toxins at the root (Jimenez, n.d.).
Hydration: The Simple First Step to Flush Toxins
Water is the easiest way to help your kidneys and liver. After the holiday, many people are dehydrated without realizing it because of salty foods and drinks.
Drink 8-10 glasses of plain water daily, or about half your body weight in ounces (Healing Holidays, n.d.).
Start mornings with warm lemon water to wake up digestion and add vitamin C (Naples Center for Functional Medicine, n.d.).
Sip green tea or herbal teas like peppermint or dandelion – they support liver health with antioxidants (Brain Health DC, n.d.).
Eat hydrating foods such as cucumbers, oranges, or celery to boost fluid intake and nutrient intake (Patient First, n.d.).
Good hydration also helps prevent constipation and clears skin. At ChiroMed, the team reminds patients that proper water intake supports nerve function and overall balance (Jimenez, n.d.).
Nourish with Whole Foods: Fuel Your Body’s Clean-Up Crew
Real foods give your organs the vitamins and fiber they need to detox.
Focus on these after the holidays:
Dark leafy greens like kale and spinach – full of chlorophyll to help the liver (Baptist Health South Florida, n.d.).
Broccoli, cauliflower, and Brussels sprouts – they turn on liver enzymes that break down toxins (Lenny & Larry’s, n.d.).
Berries, apples, and citrus fruits – high in fiber to sweep waste from your gut (AustinMD Aesthetics & Wellness, n.d.).
Lean proteins like chicken, fish, eggs, or beans – they provide energy without overload (Naples Center for Functional Medicine, n.d.).
Garlic, turmeric, and ginger – natural anti-inflammatory helpers for digestion (Pure Luxe Medical, n.d.).
A sample day could include a green smoothie for breakfast, a big salad for lunch, and grilled fish with veggies for dinner. ChiroMed patients get custom meal ideas that fit busy El Paso lifestyles.
Cut Back on Alcohol and Processed Sugars: Give Your Liver a Break
Holiday cocktails and desserts spike blood sugar and tax the liver. Limiting them lets your body recover quickly.
Avoid sweets and refined carbs for a week or two to reset cravings (UPMC, 2015).
Skip alcohol – it dehydrates and slows detox (MassageLuxe, n.d.).
Stay away from packaged foods with hidden additives (Brain Health DC, n.d.).
Choose fruit for sweet cravings instead. This lowers inflammation fast. Dr. Jimenez notes that reducing these triggers helps with pain and energy issues common after holidays (Jimenez, n.d.).
Prioritize Quality Sleep: Repair Happens at Night
Sleep is when your body does heavy detox work, especially in the brain and liver.
Get 7-9 hours each night on a regular schedule (GoHealth Urgent Care, n.d.).
Wind down without screens, using dim lights or light reading.
Keep your bedroom cool, dark, and quiet.
Better sleep improves mood and immunity. At ChiroMed, chiropractic adjustments often help patients sleep more deeply by reducing nerve tension (Innovative Chiropractic Rehab & Massage, n.d.).
Gentle Movement: Boost Circulation and Lymph Flow
Light exercise helps your lymphatic system remove waste. It also makes you sweat gently.
Easy options to start:
Daily 20-30 minute walks around your El Paso neighborhood (Vogue, n.d.).
Yoga with twisting poses to massage internal organs (BodyKind, n.d.).
Simple stretching or light cycling to get blood flowing (Midwest Express Clinic, n.d.).
Movement supports liver function and reduces bloating. ChiroMed offers guided rehab exercises and adjustments to move safely and effectively (DC Labs, n.d.).
How ChiroMed – Integrated Medicine Holistic Healthcare Supports Your Detox
At ChiroMed in El Paso, TX, detox is part of holistic care. Integrative chiropractic adjustments improve nerve signals to detox organs like the liver and kidneys (Innovative Chiropractic Rehab & Massage, n.d.). This helps your body work at its best.
Nurse practitioners and health coaches provide nutrition plans, supplement advice when needed, and lifestyle tips. Dr. Alexander Jimenez combines his chiropractic and advanced nursing training to create personalized reset programs. He uses functional medicine testing to identify hidden issues related to holiday stress or foods (Jimenez, n.d.).
Many patients add lymphatic drainage techniques or infrared sauna sessions available at holistic centers to enhance results (ReLive Health, n.d.).
Extra Support Tips from ChiroMed Experts
Try dry brushing before showers to stimulate lymph flow.
Use Epsom salt baths to relax and help draw toxins out through the skin (Dr. Hyman, n.d.).
Practice deep breathing daily – it calms the nervous system and aids detox.
If you feel exhausted or have ongoing symptoms, visit ChiroMed for a full check-up.
Start Your Fresh Beginning at ChiroMed in El Paso
A natural post-holiday detox does not have to be hard. With hydration, whole foods, less sugar and alcohol, good sleep, and gentle movement, your body resets quickly. At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, Dr. Alexander Jimenez and the team provide expert, caring support. Their holistic methods help thousands feel energized and balanced again. Make this year different – start your gentle reset today and build habits that last.
Holiday Stress Relief: Quick Sports Moves and Integrated Care from ChiroMed in El Paso, TX
The holidays bring fun and cheer, but they can also add stress from busy schedules, travel, and family events. At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, we know how this tension can affect your body and mind. Simple exercises can help by releasing endorphins, which are brain chemicals that improve your mood and reduce pain. Any movement, such as a quick walk or stretch, can boost your fitness and lower your stress levels. It helps calm your heart rate and blood pressure, too. Exercise gives your mind a break, letting you feel more relaxed and sharp (“Exercise and stress,” n.d.). During the holidays, easy workouts fit right into your day and keep you feeling good.
At ChiroMed, we offer integrated care that combines chiropractic adjustments with other holistic services to ease stress. Our approach includes nurse practitioner care, naturopathy, rehabilitation, nutrition counseling, and acupuncture. These work together to reduce body tension and support your nervous system, helping you handle stress better. When paired with exercise, it keeps you balanced and flexible. This full-body approach assesses your overall health. Dr. Alexander Jimenez, DC, APRN, FNP-BC, our lead expert at ChiroMed, uses non-invasive treatments to help with pain and improve movement (“Injury Specialists,” n.d.). In this article from ChiroMed in El Paso, TX, we’ll share quick sports moves, festive activities, and how our services can help you have a stress-free holiday.
Benefits of Exercise for Holiday Stress
Exercise is a great way to beat stress. It releases endorphins that act like natural happy pills in your brain. This can make you less worried and more upbeat. Even brief workouts make a difference. Moving helps your heart, immune system, and other body parts function better. It reduces harmful stress hormones. With time, staying active builds your confidence and improves sleep, which is vital during the holidays (Mayo Clinic, n.d.).
Research shows holiday exercise can help you lose extra pounds and keep your spirits high. It boosts energy and can involve your family. A walk outside can reduce tiredness and add joy. Our team at ChiroMed suggests keeping it simple and enjoyable to avoid more stress (“Stressed During the Holidays,” 2022). No gym needed—use your body weight for many moves.
Endorphins kick in fast, often in minutes, to brighten your day.
Activity shifts your focus from problems, like a meditation on the go.
It betters your sleep, which stress can mess up.
Steady movement makes you more resilient to stress later.
These perks make exercise key to holiday peace. Let’s explore specific moves next.
Quick Sports-Focused Moves for Endorphins
Try easy sports-inspired moves to get those endorphins flowing with minimal time or equipment. Do them at home or in a park. Jumping rope is simple cardio, like running, but more playful. Jump for 10-15 minutes, even without a real rope. It gets your heart pumping and clears your thoughts (“Quick Workouts,” n.d.).
Dance breaks are fun too. Play songs and move for 20–30 minutes. It engages your whole body and can be social. Dance mixes beats and feelings to lower stress (“Stressed During the Holidays,” n.d.).
Pickup games such as basketball or tennis work well with others. They blend heart-pumping action with team spirit to ease holiday strain. Play in your backyard for a bit to release endorphins and connect (“Exercises and Techniques,” n.d.).
Jumping Rope: Jump in 1-minute spurts, rest, then go again. It is beneficial for both heart health and mood.
Dance Breaks: Pick lively music; swing arms and legs to let go of tension.
Pickup Basketball: Dribble and shoot; keep it light and fun.
Tennis Rally: Bounce a ball off a wall solo; it sharpens your attention.
Include mindful options like yoga or Tai Chi. Yoga poses with breathing promote calm. Tai Chi’s slow, flowing movements, known as moving meditation, aid balance and relaxation. It’s gentle for all (“Recreational Activities,” n.d.). These help refocus your mind from stress.
Sports-Specific Stress Relief Exercises
Use exercises from specific sports for targeted relief. They’re quick, build fitness, and spark endorphins. Shadowboxing is easy on joints. Punch into the air for 20 minutes to shake off stress (“A FightCamp Trainer’s,” n.d.).
High knees mimic running. Jog on the spot, knees up high, in 1-minute rounds. It revs your pulse and freshens your mind (“Maintaining Fitness,” n.d.).
For overall strength, do planks, squats without weights, and push-ups. Plank for 30 seconds to tighten your middle. Squats tone legs; aim for 12. Push-ups strengthen arms; kneel if it’s difficult (“Holiday Workout Plan,” n.d.).
Yoga sequences include stretching and mindfulness. Poses as downward dog, relax with deep breaths. Short walks or hikes increase stamina. A 30-minute fast walk cuts anxiety (“Sweat Away,” n.d.).
Shadowboxing: Jab and hook for 30 seconds; pause and repeat.
High Knees: Switch legs fast; pump arms for power.
Planks: Stay straight; breathe to unwind.
Bodyweight Squats: Drop low, rise strong; watch your posture.
Push-Ups: Begin with 10; add more each day.
Yoga Flows: Connect poses like warrior to tree for steadiness.
Quick Walks/Hikes: Pick a scenic route for bonus relaxation.
No gym required—these slot into your holiday rush.
Holiday-Themed Activities for Fun Stress Relief
Turn workouts festive to stay motivated. Add themes like games or “present pick-up” drills. Dance to holiday hits like Jingle Bells. Don silly hats for a family contest lasting 20 minutes. It sheds calories and spreads smiles (“3 Festive Holiday,” n.d.).
Take walks to view lights. Turn it into a hunt for decor. This spices up a basic stroll (“Holiday Workouts,” n.d.).
“Present pick-up” mimics the act of lifting gifts. Bend down and up, maybe with a band for resistance. It turns chores into fitness (“5 Holiday Exercises,” n.d.).
Try family games like active charades or courses with holiday stuff. Exercise keeps everyone active and laughing.
Holiday Dance-Off: Blast carols; vie for goofiest steps.
Festive Scavenger Hunt Walk: Spot reindeer or trees.
Present Pick-Up Squats: Bend and hoist; twist for abs.
Ornament Obstacle Course: Weave around “gifts” like cushions.
Caroling Cardio: March while singing on the spot.
These make the relief part of the celebration.
Integrated Chiropractic Care at ChiroMed for Holistic Relief
At ChiroMed in El Paso, TX, our integrated care complements exercise to help tackle stress. Chiropractic adjustments ease spine and muscle tightness. This boosts nervous system function, leading to stronger stress responses. We suggest stretches and moves to maintain flexibility (“Quick Chiropractic Tips,” n.d.).
Blended with workouts, it’s a complete plan. For instance, post-shadowboxing, get an adjustment to stay aligned. This stops pain from stress. Our care also aids sleep and clear thinking.
Dr. Alexander Jimenez, our multi-board-certified chiropractor and family nurse practitioner, sees that integrated methods balance the nervous system. He blends adjustments, acupuncture, and exercises like Tai Chi to reduce swelling and lower stress hormones. By focusing on non-drug approaches, he boosts mobility and mood (“Dr. Alexander Jimenez,” n.d.). At ChiroMed, we handle chronic pain, injuries, and stress with personalized plans.
Our services include naturopathy for natural healing, nutrition for wellness, and rehabilitation for recovery. Acupuncture relieves pain holistically. Visit us at 11860 Vista Del Sol, Suite 128, El Paso, TX 79936, or call (915) 850-0900 to book.
Adjustments fix spine shifts from stress.
Nervous boosts improve stress coping.
Stretches, like head turns, pair well with yoga.
Full plans cover diet and breaths for total calm (“Breathing exercises,” n.d.).
This combo keeps you steady and lively.
Making It Work for Everyone
Adapt exercises for all levels. Use bands for strength if needed. Seated versions, such as arm lifts, suit those with limitations. Start easy and consult pros (“Inclusive Adaptation,” n.d.).
For Newbies: 10-minute bits.
With Bands: Curls or presses for limbs.
Seated Choices: In-place marches for heart work.
Everyone can participate.
Conclusion
Don’t let holiday stress take over. Quick activities such as jumping rope, shadowboxing, and yoga release endorphins and help you recenter. Festive twists add enjoyment. At ChiroMed in El Paso, TX, our integrated chiropractic and holistic services cut tension and enhance stress handling. Together, they offer balance for joy. Try these and visit us for tailored help. Small actions count.
Prevention and Recovery at ChiroMed in El Paso, TX
The Christmas season in El Paso, TX, brings joy, family gatherings, and festive decorations. But it also comes with risks, such as falls from ladders or burns from cooking. These accidents can ruin the holidays. At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, we help you understand these common issues and offer ways to prevent them. Our team, led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, provides integrative care that combines chiropractic adjustments, nurse practitioner services, and holistic wellness to support recovery and health.
Understanding Common Christmas Accidents in El Paso
In El Paso, holiday accidents rise due to busy days, cold weather, and home decorations. Many people visit emergency rooms for injuries like falls or fires (U.S. Consumer Product Safety Commission, as cited in Santa Rosa Orthopaedics, 2023). Falls, burns, and cuts are frequent. Here are some common ones:
Falls: These occur while hanging lights or on icy sidewalks. Around 160 decorating injuries happen daily, with many from ladder falls (Santa Rosa Orthopaedics, 2023).
Fires: Dry Christmas trees and old lights cause fires. About 155 tree fires occur each year, leading to damage and harm (National Fire Protection Association, as cited in DBLF, 2023).
Burns: Holiday cooking or hot ornaments lead to burns. Over 8,880 burn cases occur from decorations each year (William D. Shapiro Law, Inc., 2023).
Cuts: Wrapping presents or handling broken glass ornaments can cause cuts. About 6,000 people are treated for gift-opening injuries (Relias, 2023).
Strains and Sprains: Lifting heavy gifts or shoveling snow strains backs. Snow-related issues send 11,500 people to hospitals annually (Relias, 2023).
Alcohol-Related Incidents: Parties with drinks lead to slips or fights. One-third of holiday crashes involve alcohol (Relias, 2023).
Food Poisoning: Poor food handling affects millions. Holidays see more from bad storage (Relias, 2023).
Toy and Gift Injuries: Kids can choke on small toy parts, with over 251,700 toy injuries in one year (Relias, 2023).
Distracted or Drunk Driving: Crowded El Paso roads and parties spike crashes. December has high drunk driving rates (We Can Help Law, 2023).
These issues lead to over 80,000 UK hospital visits during Christmas, and similar trends are observed in the US, including in El Paso (St John Ambulance, 2023). Decoration injuries alone cause 18,400 emergency trips (We Can Help Law, 2023).
Causes of Holiday Injuries in Our Community
In El Paso, injuries often stem from rushed activities. Decorating causes falls and shocks from ladders and wires (D’Amore Law Group, 2023). Cooking can lead to burns and knife slips during big meals (Elite Learning, 2023). Overexertion from carrying boxes hurts backs (Pomona Valley Health Centers, 2024). Accidents like slips on ice or car wrecks rise with winter weather (TorkLaw, 2023).
Decorating Risks: Worn-out or damaged lighting can cause shocks or fires. Unstable ladders lead to falls (Jon Bramnick, 2023).
Cooking Hazards: Hot oils and sharp tools cause burns and cuts. Grease fires are common (We Can Help Law, 2023).
Overexertion Issues: Lifting without proper form strains muscles. Use your legs, not your back (Pomona Valley Health Centers, 2024).
Other Accidents: Driving while distracted or drunk is risky on El Paso streets. Icy paths cause slips and falls (Clark Fountain, 2023).
Studies show injuries increase after Thanksgiving, often from simple tasks (Journalist’s Resource, 2023).
Prevention Tips for Safe Holidays in El Paso
At ChiroMed in El Paso, TX, we stress prevention to keep your season merry. Check lights for damage (TorkLaw, 2023). Use sturdy ladders with help (UCLA Health, 2023). In the kitchen, wear mitts and turn handles inward (Elite Learning, 2023). For driving, arrange sober transport (William D. Shapiro Law, Inc., 2023).
Key tips include:
For Falls: Salt icy El Paso walkways. Secure cords to prevent trips (Victoria ER, 2023).
For Fires: Keep trees watered. Choose safe decorations (Jon Bramnick, 2023).
For Burns and Cuts: Cook carefully. Cut away from yourself (UCLA Health, 2023).
For Strains: Lift with knees. Get assistance for heavy items (Santa Rosa Orthopaedics, 2023).
For Alcohol and Driving: Drink moderately. Use ride shares (Haffner Lawyers, 2023).
For Food Safety: Monitor food dates. Refrigerate leftovers quickly (St John Ambulance, 2023).
For Toys: Select age-appropriate gifts. Supervise small parts (TorkLaw, 2023).
These steps reduce risks, letting you enjoy El Paso’s holiday spirit.
How ChiroMed’s Integrative Care Helps with Recovery
If an injury occurs, ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, offers natural healing. Our integrative approach pairs chiropractic with nurse practitioner care for complete wellness. Adjustments ease spinal and joint pain from falls or strains (Knecht Chiropractic, 2023). Massage, physiotherapy, and naturopathy address muscle problems. Our NPs provide nutrition advice and manage conditions.
Dr. Alexander Jimenez, DC, APRN, FNP-BC, at ChiroMed, observes that holistic methods treat root causes. Our clinic at 11860 Vista Del Sol, Suite 128, uses adjustments, therapy, and personalized nutrition to address issues such as back pain and holiday stress (Injury Specialists, 2023). He notes misalignments from lifting disrupt nerves, but adjustments restore function. For rich holiday meals, we offer dietary guidance to avoid digestive woes (Injury Specialists, 2023).
Our services bring:
Pain Relief: Adjustments reduce neck and back discomfort from overexertion (Fletcher Family Chiropractic, 2023).
Improved Mobility: Therapy aids recovery from slips or sprains (Orenda Chiropractic, 2023).
Immune Support: Holistic care boosts defenses against seasonal ills (Knecht Chiropractic, 2023).
Stress Reduction: We ease tension from busy holidays (Fletcher Family Chiropractic, 2023).
Nutrition Help: NPs guide diets to counter food poisoning or overeating (Injury Specialists, 2023).
Dr. Jimenez’s dual expertise allows us to blend chiropractic and medical care, reducing reliance on drugs and speeding healing (LinkedIn, 2023). At ChiroMed, our team provides rehabilitation and wellness plans tailored to El Paso residents.
Long-Term Wellness and Prevention at ChiroMed
ChiroMed’s care goes beyond recovery—it’s about ongoing health. Regular adjustments maintain alignment, preventing strains (Orenda Chiropractic, 2023). Our NPs screen for issues like poor immunity. Dr. Jimenez uses advanced tests for custom plans, including nutrition and exercise (LinkedIn, 2023).
In El Paso, this means better handling of holiday foods and less stress (Knecht Chiropractic, 2023). We help with alcohol recovery by balancing the body. Our integrative services, including naturopathy and rehab, build a strong base for year-round wellness.
Conclusion
Christmas accidents, such as falls, burns, and strains, are common in El Paso but can be prevented with caution. If they happen, ChiroMed – Integrated Medicine Holistic Healthcare offers holistic recovery. Led by Dr. Alexander Jimenez, our team addresses pain, promotes wellness, and prevents future problems. Visit us at 11860 Vista Del Sol, Suite 128, or call (915) 850-0900 for safe, healthy holidays.
References
ChiroMed. (2025). ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX. https://chiromed.com/
A doctor of chiropractic and a nurse practitioner listen to the patient’s pain complaint, conduct a consultation, and perform a medical exam.
ChiroMed – Integrated Medicine in El Paso, TX
At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, we take a whole-body approach to pain management. Led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, our team combines chiropractic adjustments, functional medicine, nutrition counseling, and natural supplements to help patients find lasting relief. Magnesium is one of the most powerful natural tools we use for muscle aches, nerve pain, fatigue, and chronic conditions like fibromyalgia. Many people in El Paso lack enough magnesium, which can make pain and tension worse. This guide shares the best forms of magnesium we recommend at ChiroMed to support your healing journey.
Why Magnesium Is Key for Pain Relief at ChiroMed
Magnesium helps with over 300 body processes. It relaxes muscles, calms nerves, boosts energy, and fights inflammation. Low levels are common and can worsen pain from injuries, stress, or long-term issues (Healthline, 2023).
Relaxes muscles: Prevents cramps and spasms.
Supports nerves: Reduces overactive signals that cause pain.
Increases energy: Aids in making ATP to combat fatigue.
Lowers inflammation: Helps ease swelling and soreness.
Research shows magnesium can reduce acute and chronic pain, often working alongside other treatments (MedCentral, n.d.).
At ChiroMed in El Paso, Dr. Jimenez often checks magnesium levels as part of our integrated care plans, especially for patients with back pain, neck issues, or recovery from accidents.
Top Oral Magnesium Types Recommended at ChiroMed
Different forms absorb in unique ways and target specific pains.
Magnesium Malate: Great for Energy and Chronic Pain
Magnesium malate pairs magnesium with malic acid, which supports energy production. This is a top choice at our El Paso clinic for muscle aches, tiredness, and fibromyalgia.
Eases muscle pain and fatigue.
Boosts energy without stomach upset.
Ideal for ongoing pain conditions.
Dr. Alexander Jimenez notes that magnesium malate helps with mitochondrial function in fibromyalgia, reducing pain and improving daily energy (Jimenez, 2021; Sonoma Sports Chiropractic, n.d.).
Magnesium Glycinate: Perfect for Nerve Pain and Calm
Magnesium glycinate links to glycine, a calming amino acid. It’s gentle and highly absorbed, making it a favorite at ChiroMed for nerve pain and tension.
Promotes relaxation and better sleep.
Reduces inflammation and supports nerve health.
Low chance of digestive issues.
We often pair glycinate with chiropractic adjustments to relax muscles and speed recovery (North Myrtle Beach Chiropractic, n.d.; Trace Minerals, n.d.).
Excellent for sciatica, neuropathy, or stress-related pain.
Calms the body naturally.
Topical Magnesium: Quick Local Relief Used at Our Clinic
Topical options deliver magnesium straight through the skin, bypassing the gut.
Magnesium Chloride and Sulfate (Epsom Salts)
Chloride: In sprays or lotions for fast absorption into sore spots.
Sulfate: Epsom salts for soothing baths.
These are great for post-adjustment recovery or localized soreness. Many patients feel quick relief from muscle tension (Health.com, 2024; Healthline, 2023).
Dr. Jimenez has seen great results with topical magnesium chloride for chronic muscle and joint pain, including in fibromyalgia cases. It improves quality of life when applied regularly (Jimenez, 2024a).
Topical benefits:
No gut side effects.
Targets exact painful areas.
Complements baths or massage therapy at ChiroMed.
How We Use Magnesium in Integrated Care at ChiroMed El Paso
At ChiroMed – Integrated Medicine in El Paso, TX, magnesium supports our holistic treatments. It keeps muscles loose to improve range of motion, reduces swelling, and aids healing from injuries or chronic pain.
Glycinate to calm nerves and tension.
Malate for low energy and long-term issues.
Topical for direct soothing during rehab.
This natural approach fits perfectly with our chiropractic, nutrition, and functional medicine services (MN Spine and Sport, n.d.; Sonoma Sports Chiropractic, n.d.).
Dr. Alexander Jimenez, DC, APRN, FNP-BC, integrates magnesium into personalized plans. It supports nerve function and muscle relaxation, key for recovery in our El Paso patients (Jimenez, 2025).
Picking the Right Magnesium at ChiroMed
We tailor recommendations to your needs:
Muscle aches and fatigue (fibromyalgia): Magnesium malate for energy and pain.
Nerve pain and stress: Glycinate for calm.
Local muscle relief: Topical chloride or Epsom salts.
Glycinate and malate are best absorbed orally, while topical forms bypass digestion (Trace Minerals, n.d.; Health.com, 2024).
Always consult our team before starting. The adult supplement limit is about 350 mg of elemental magnesium daily.
Food Sources and Dosage Tips from ChiroMed
Start with foods: nuts, seeds, greens, and dark chocolate. Supplements bridge gaps.
Common dose: 200-400 mg per day.
Divide doses for better uptake.
Take with meals.
Safety and Side Effects
Most are safe, but too much can cause loose stools. Glycinate and malate are easiest on the stomach. Topical is gentle.
Expert Insights from Dr. Alexander Jimenez at ChiroMed
Dr. Jimenez treats pain with integrated methods at our El Paso clinic. He uses malate for energy support in fatigue cases and topically for direct relief. This complements adjustments and therapies for better outcomes (Jimenez, 2021; Jimenez, 2024a).
Pairing Magnesium with ChiroMed Habits
For top results:
Drink plenty of water.
Eat anti-inflammatory foods.
Add gentle exercise or stretches.
Magnesium enhances our chiropractic and rehab programs.
Discover Natural Pain Relief at ChiroMed in El Paso, TX
The right magnesium can change how you manage pain. At ChiroMed – Integrated Medicine Holistic Healthcare, we guide you to malate for energy, glycinate for nerves, and topical for spot relief. Visit us in El Paso to create your personalized plan with Dr. Alexander Jimenez and our team.
Contact ChiroMed today for holistic care that addresses root causes.
Trainer assisting client on a treadmill in a modern gym
How ChiroMed Helps You Achieve Both with Chiropractic Care and Exercise
Living in El Paso, you want to feel strong for work, family, and enjoying the Franklin Mountains. Many people mix up the words “fitness” and “wellness,” but they are not the same. Fitness is your body’s physical power—how much you can lift, how far you can walk, or how long you can play with your kids without getting exhausted. Wellness is bigger. It means feeling great in your body, mind, emotions, and relationships. At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, the team knows that exercise is the bridge between fitness and wellness, and chiropractic care makes that bridge stronger and safer (Chambers, n.d.).
What is Fitness? Building a Stronger Body in El Paso
Fitness is about what your body can do:
Lift groceries or move furniture (strength)
Hike the trails at Hueco Tanks without stopping (endurance)
Bend down to tie your shoes easily (flexibility)
Keep steady on uneven ground (balance)
Good fitness lowers your chance of heart problems, diabetes, and back pain—common concerns for many El Paso residents who work on their feet or sit at a desk all day (Mayo Clinic, n.d.).
What is Wellness? Feeling Your Best Overall
Wellness is how positive your whole life feels. It includes:
Sleeping well at night
Staying calm in traffic on I-10
Having energy to enjoy family barbecues
Feeling happy and connected to friends
At ChiroMed in El Paso, wellness is the main goal. The doctors look at the whole person—not just where it hurts (American Council on Exercise, n.d.).
Exercise: The Link Between Fitness and Wellness
Exercise is the one habit that improves both fitness and wellness simultaneously. A 30-minute walk in the neighborhood builds leg strength (fitness) and clears your mind after a long day (wellness). Yoga at a local El Paso studio increases flexibility (fitness) and lowers stress (wellness) (HelpGuide.org, n.d.).
How ChiroMed – Integrated Medicine in El Paso Combines Chiropractic Care and Exercise for Better Results
At ChiroMed on the East Side of El Paso, the doctors use gentle spinal adjustments to remove nerve pressure and help your body move correctly. When your spine is aligned:
Exercises feel easier and more effective
You get stronger faster
You have less chance of getting hurt
Pain from old injuries or daily stress decreases
The ChiroMed team, led by experts like Dr. Alexander Jimenez, creates custom exercise plans for every patient. These plans include simple stretches, core exercises, and movements you can do at home or at nearby parks. Patients often say they finally feel the difference after combining adjustments with the prescribed exercises (Jimenez, n.d.; AdventHealth, n.d.).
Here are some ways ChiroMed patients in El Paso see changes:
Back or neck pain decreases, so daily walks are enjoyable again
Better posture from core exercises and adjustments
More energy for work and family
Faster recovery after weekend soccer games or yard work
Lower stress and better sleep
Real-Life Examples from ChiroMed Patients in El Paso
Many local teachers, construction workers, nurses, and parents visit ChiroMed because pain stops them from living fully. After a few weeks of adjustments plus easy home exercises, they report:
Walking the dog without sciatica pain
Playing with grandkids without throwing out their back
Sleeping through the night for the first time in years
Returning to hiking trails in the Franklin Mountains
This powerful combination of chiropractic care and exercise promotes long-term health rather than quick fixes (Tigard Chiropractic Auto Injury, n.d.).
Start Your Journey at ChiroMed – Integrated Medicine in El Paso, TX
Whether you want to get fit for a 5K, feel less pain at work, or enjoy life more, ChiroMed – Integrated Medicine Holistic Healthcare in El Paso can help. The team focuses on natural, drug-free care that safely builds both fitness and wellness.
Call ChiroMed today or stop by the clinic to see how chiropractic care, along with the right exercises, can change how you feel every day in El Paso.
How ChiroMed Integrated Medicine in El Paso, TX, Keeps Your Stomach Happy All Season Long
The holidays in El Paso bring tamales, posole, lights on San Jacinto Plaza, and family time – but they can also get bloating, heartburn, gas, and bathroom emergencies that nobody wants. If you’re tired of loosening your belt after every party or waking up with acid reflux, you’re not alone. Rich foods, extra drinks, stress, and late nights throw your gut off track fast. The good news? The team at ChiroMed Integrated Medicine Holistic Healthcare on the East Side of El Paso knows exactly how to fix it – and keep it fixed.
At ChiroMed on Lee Trevino Drive, Dr. Alexander Jimenez (DC, APRN, FNP-BC) and his nurse practitioners combine chiropractic care, functional medicine, nutrition plans, and stress management tools to get to the root of holiday tummy troubles. No quick pills – just real solutions that work with your body.
Why Your Gut Rebels During the Holidays (And Why El Paso Winters Make It Worse)
Big plates of enchiladas, creamy dips, champagne, and sugary pan dulce slow digestion and feed harmful bacteria. Add the desert air and cold fronts that roll through El Paso, and your gut moves even slower (United Digestive, n.d.). Stress from holiday shopping at Cielo Vista or hosting family can literally slow digestion by spiking cortisol (GI Associates & Endoscopy Center, n.d.a).
Common holiday gut wreckers:
Fatty and fried foods (tamales, chiles rellenos, pecan pie)
Alcohol and sparkling drinks (margaritas, champagne, Mexican Coke)
Low fiber (skipping salads for more carne)
Stress and poor sleep (late-night posada parties)
Less movement (staying inside when it’s cold)
These habits throw off your gut microbiome – the trillions of good bacteria that keep everything running smoothly. When the balance tips, you get bloating, cramps, diarrhea, constipation, or heartburn that can last into January (News-Medical, 2025; Bare Chiropractic, n.d.).
The Most Common Holiday Gut Problems El Paso Patients Bring to ChiroMed
Every December, the phones at ChiroMed light up with the same complaints:
“I feel like a balloon after eating.”
“Heartburn keeps me awake after parties.”
“I haven’t gone to the bathroom in days.”
“My IBS is flaring worse than ever.”
These symptoms are your body’s way of saying the nervous system and gut are out of sync. That’s where ChiroMed’s integrated approach shines.
How ChiroMed Integrated Medicine Fixes Holiday Gut Issues – Fast
Dr. Jimenez and the team don’t just hand you antacids. They look at the whole picture:
Chiropractic Adjustments for the Vagus Nerve: Gentle adjustments to the upper neck and mid-back calm the vagus nerve – the main highway between the brain and the gut. This switches your body from “stress mode” to “rest-and-digest” mode, easing bloating and reflux in as little as one visit (Harvard Health Publishing, 2019).
Functional Medicine Testing & Custom Nutrition Plans. As a board-certified Family Nurse Practitioner, Dr. Jimenez orders simple stool tests when needed to see exactly which bacteria are out of balance. Then the team builds an El Paso-friendly plan: more beans and roasted nopales for fiber, fermented foods like curtido or kombucha, and cutting back on holiday trigger foods.
Targeted Supplements That Actually Work
High-potency probiotics (20–50 billion CFUs) to rebuild good bacteria
Digestive enzymes to break down heavy holiday meals
Magnesium and vitamin D (most El Paso patients are low in winter)
Herbal blends for quick heartburn or constipation relief
Stress & Movement Tools You Can Use at Home. The clinic teaches quick breathing exercises, chair yoga stretches, and short sunset walks around Ascarate Park to keep stress low and bowels moving.
Real patient wins at ChiroMed El Paso:
“I used to dread Christmas dinner. After two adjustments and probiotics, I ate tamales with no bloating!” – Maria R.
“Dr. Jimenez fixed my reflux without meds. I finally slept through the night.” – Carlos G.
Simple Holiday Gut Tips from the ChiroMed Team
Eat slowly – put the fork down between bites
Drink water between margaritas (add lime – it helps digestion)
Take a 10-minute walk after dinner (even around the neighborhood lights)
Add a side of calabacitas or ensalada de nopales to every plate
Get adjusted before the big parties – it keeps your nervous system calm
Don’t Wait Until January – Start Feeling Better This Week
If holiday eating has your stomach in knots, call ChiroMed Integrated Medicine Holistic Healthcare in El Paso today. New patients can often get in the same week, and many plans cover chiropractic and functional medicine visits.
ChiroMed Integrated Medicine 7019 Lee Trevino Dr, El Paso, TX 79925 (915) 850-0900 Open Monday–Friday + Saturday mornings
Let Dr. Alexander Jimenez and the team help you enjoy tamales, luminarias, and family time—without the gut drama.
