By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Chiropractic Care, Exercises back, back pain, body, chiropractic care, exercise, health, low back, low back pain, muscle, muscle health, muscle pain, musculoskeletal, musculoskeletal pain, musculoskeletal system, nonsurgical, nonsurgical treatment, pain, somatovisceral, spinal health, spinal pain, spine, spine pain, swimming, treatment, visceralsomatic, wellness

Swimming: Health Tips for Spinal and Back Relief

Swimming can greatly enhance spinal back health. Learn how this activity supports strength and mobility.

Introduction

Greetings, wellness warriors and back pain fighters! Have you ever wished that your spine could move through life with the same fluidity and freedom as a dolphin’s in the ocean? It’s time to embrace swimming and chiropractic treatment as powerful allies for a better, happier spine, especially if back discomfort has been interfering with your lifestyle. Whereas chiropractic therapy acts as your spine’s personal mechanic, keeping everything in alignment and functioning properly, swimming is like a vacation for your back, providing a low-impact method to build muscle and reduce discomfort. This comprehensive, scientifically based book (more than 5,000 words of back-saving deliciousness) will cover the amazing advantages of swimming for your musculoskeletal system, how chiropractic treatment and swimming work together to improve spinal health, and aquatic activities that relieve back pain. Additionally, we will discuss swimming equipment that makes these workouts enjoyable. Dr. Alexander Jimenez, DC, APRN, FNP-BC, a leading integrative care specialist in El Paso, will provide his thoughts on how sophisticated tests identify back problems and inform individualized treatment approaches. Consider this your go-to manual for swimming your way to a back that is stronger and pain-free, with a dash of comedy to keep things interesting. Now let’s get started!

Why Swimming Is a Game-Changer for Back Health

Swimming is like a superhero workout for your back—it’s gentle, effective, and feels like a refreshing escape. Unlike high-impact activities like running, swimming uses water’s buoyancy to support your body, reducing stress on your spine and joints while strengthening muscles (Becker, 2009). Here’s why swimming is a top pick for spinal health, backed by science:

Low-Impact Exercise: Water supports up to 90% of your body weight, taking pressure off your spine and joints (Pendergast et al., 2015). This makes it ideal for those with back pain or conditions like herniated discs or sciatica.
Full-Body Workout: Swimming engages your core, back, glutes, and legs, strengthening the muscles that support your spine without jarring it (Cole & Becker, 2004).
Improved Flexibility: The fluid movements of swimming stretch your spine and muscles, increasing range of motion and reducing stiffness (Becker, 2009).
Pain Reduction: Water’s buoyancy and resistance reduce muscle tension and inflammation, easing chronic back pain (Waller et al., 2009).
Better Posture: Swimming strengthens postural muscles, helping correct misalignments that contribute to back pain (Cole & Becker, 2004).
Stress Relief: Swimming triggers endorphin release, reducing stress and tension that can tighten back muscles (Boecker et al., 2008).
Cardiovascular Boost: It improves heart health, enhancing blood flow to spinal tissues for faster healing (Lee et al., 2014).

Humor break: Swimming for your back? It’s like giving your spine a relaxing day at the spa while secretly making it stronger!

Swimming’s benefits are amplified when paired with chiropractic care, which fine-tunes your spine to keep you moving pain-free. Let’s explore how chiropractic care supports your back and enhances your swimming routine.

Chiropractic Care: Your Spine’s Best Friend

Think of chiropractic care as your spine’s personal cheerleader, keeping it aligned and ready to tackle any challenge—whether it’s a swim session or daily life. Chiropractors like Dr. Alexander Jimenez focus on correcting spinal misalignments (subluxations) and optimizing musculoskeletal function, which is crucial for swimmers and anyone with back pain (Haldeman, 2000). Here’s how chiropractic care supercharges your back health:

Spinal Alignment: Adjustments correct subluxations, relieving pressure on nerves and reducing back pain caused by poor alignment (Brolinson et al., 2018).
Reduced Muscle Tension: Chiropractic techniques like myofascial release relax tight muscles, easing pain and improving mobility (Brantingham et al., 2009).
Injury Prevention: By improving joint mobility and muscle balance, chiropractic care prevents injuries that could flare up during swimming (Hoskins & Pollard, 2010).
Enhanced Recovery: Adjustments boost blood flow and reduce inflammation, speeding recovery from back pain or injuries (Brolinson et al., 2018).
Improved Biomechanics: Proper alignment enhances your swimming form, making strokes more efficient and reducing strain on your spine (Jimenez, 2016).

Dr. Jimenez uses advanced diagnostics to get to the root of back pain. With MRI and CT scans, he identifies spinal issues or soft-tissue damage. Functional assessments evaluate movement patterns, and lab tests check for inflammation or nutritional deficiencies that could worsen pain (DrAlexJimenez.com, n.d.). For complex cases, dual-scope procedures (combining endoscopy and arthroscopy) provide a real-time view of spinal or joint health, guiding precise treatments (NYS DOH, 2013). His approach ensures your spine is ready to make a splash without pain holding you back.

Humor: Chiropractic care? It’s like giving your spine a high-five and a tune-up so it can swim like a champion!

Movement Medicine: Chiropractic Care- Video

How Swimming Supports the Musculoskeletal System

Your musculoskeletal system—muscles, bones, tendons, ligaments, and joints—is like the scaffolding that keeps you upright and moving. Swimming strengthens this system while being gentle on your back, making it a perfect choice for spinal health (Cole & Becker, 2004). Here’s how it works:

Muscle Strengthening: Swimming engages core, back, and leg muscles, building strength to support the spine and prevent pain (Pendergast et al., 2015).
Joint Support: Water’s buoyancy reduces joint stress, allowing you to move freely without worsening conditions like arthritis or herniated discs (Waller et al., 2009).
Fascia Health: The fluid motions of swimming stretch fascia (connective tissue), preventing tightness that leads to trigger points and pain (Shah et al., 2015).
Bone Density: While less impactful than weight-bearing exercises, swimming still promotes bone health by engaging muscles that pull on bones (Becker, 2009).
Improved Circulation: Swimming boosts blood flow, delivering nutrients to spinal tissues and reducing inflammation that causes pain (Lee et al., 2014).
Postural Correction: Strengthening postural muscles like the erector spinae and traps helps maintain proper spinal alignment, reducing strain (Cole & Becker, 2004).

Humor: Swimming for your musculoskeletal system? It’s like giving your spine a full-body hug while sneaking in a workout!

By combining swimming with chiropractic care, you create a dynamic duo that strengthens your back, reduces pain, and keeps you moving freely. Let’s dive into specific aquatic exercises to help those with back pain.

Aquatic Exercises for Back Pain Relief

Aquatic exercises are like a gentle massage for your back, using water’s support to ease pain and build strength. These exercises, inspired by Dr. Jimenez’s recommendations, are perfect for those with back pain, whether from sciatica, herniated discs, or muscle tension (Jimenez, 2016). Always consult a healthcare provider before starting, especially if you have a spinal condition. Here are some top aquatic exercises to try:

1. Pool Walking

Why It Helps: Walking in water strengthens core and leg muscles while reducing spinal stress, improving stability, and easing lower back pain (Waller et al., 2009).
How to Do It: In waist-deep water, walk forward with a straight posture, swinging arms naturally. Take 10–15 minutes, focusing on smooth steps. Do 2–3 sessions weekly.
Back Benefit: Strengthens erector spinae and glutes, supporting the lumbar spine and reducing pain (Becker, 2009).

Humor: Pool walking? It’s like strolling through a park, but your spine gets a vacation instead of a workout!

2. Water Marching

Why It Helps: High-knee marching engages core and hip muscles, improving spinal stability and reducing tension in the lower back (Pendergast et al., 2015).
How to Do It: In chest-deep water, march with high knees, pumping arms like a soldier. Do 2–3 sets of 1 minute, resting 30 seconds between sets.
Back Benefit: Activates core muscles, reducing strain on the spine and preventing pain flare-ups (Cole & Becker, 2004).

Humor: Water marching? It’s like your spine’s leading a parade, minus the sore feet!

3. Flutter Kicks with Kickboard

Why It Helps: Flutter kicks strengthen glutes, hamstrings, and core, stabilizing the pelvis and reducing lower back pain (Becker, 2009).
How to Do It: Hold a kickboard in front of you in deep water, keeping arms extended. Kick legs rapidly in a flutter motion for 30–60 seconds. Do 2–3 sets.
Back Benefit: Strengthens posterior chain muscles, supporting spinal alignment and easing pain (Pendergast et al., 2015).

Humor: Flutter kicks? It’s like your legs are dancing a water ballet while your back applauds!

4. Water Arm Circles

Why It Helps: Arm circles in water strengthen upper back and shoulder muscles, improving posture and reducing upper back pain (Waller et al., 2009).
How to Do It: In shoulder-deep water, extend arms out to sides and make small circles for 30 seconds, then reverse direction. Do 2–3 sets.
Back Benefit: Strengthens traps and rhomboids, correcting slouched posture that contributes to pain (Cole & Becker, 2004).

Humor: Arm circles? It’s like your shoulders are stirring a giant soup pot, and your spine’s loving the flavor!

5. Knee-to-Chest Stretch

Why It Helps: This stretch loosens tight lower back muscles and improves spinal flexibility, easing pain from conditions like sciatica (Jimenez, 2016).
How to Do It: In waist-deep water, hold onto the pool edge. Pull one knee toward your chest, hold for 15–20 seconds, then switch sides. Do 2–3 reps per side.
Back Benefit: Stretches lumbar muscles and fascia, reducing tension and pain (Shah et al., 2015).

Humor: Knee-to-chest? It’s like giving your lower back a warm hug in the water!

6. Water Planks

Why It Helps: Water planks engage core and back muscles without spinal stress, improving stability and reducing pain (Hibbs et al., 2008).
How to Do It: In shallow water, hold a kickboard or noodle vertically, pressing it down to keep your body in a plank position. Hold for 20–30 seconds. Do 2–3 sets.
Back Benefit: Strengthens core and erector spinae, supporting the spine and preventing pain (Becker, 2009).

Humor: Water planks? It’s like your core’s doing a superhero pose while your back cheers!

7. Backstroke Swimming

Why It Helps: Backstroke strengthens back and core muscles while stretching the spine, relieving pain from conditions like herniated discs (Pendergast et al., 2015).
How to Do It: Swim backstroke for 5–10 minutes, focusing on smooth, controlled strokes. Keep your head neutral to avoid neck strain.
Back Benefit: Engages upper and lower back muscles, improving spinal alignment and reducing pain (Cole & Becker, 2004).

Humor: Backstroke? It’s like your spine’s doing a lazy river float with a side of strength training!

These exercises, done 2–3 times weekly, can significantly reduce back pain and improve spinal health when paired with chiropractic care. Dr. Jimenez tailors aquatic plans based on diagnostic findings, ensuring they address your specific needs (Jimenez, 2016).

Swimming Equipment and Tools: Making Exercises More Fun

Swimming tools can turn your aquatic workouts into a party, making them more enjoyable and effective. Here’s how these tools, recommended by experts like Dr. Jimenez, enhance your back health routine (DrAlexJimenez.com, n.d.):

Kickboard: Supports the upper body during flutter kicks, allowing you to focus on leg and core strength without straining your back. Many pools provide kickboards (Becker, 2009).
Pull Buoy: Placed between thighs, it helps legs float during arm-focused exercises, reducing spinal stress and strengthening upper back muscles (Pendergast et al., 2015).
Swim Noodles: Flexible and fun, noodles support water planks or stretches, making exercises easier and more engaging (Waller et al., 2009).
Waterproof Headphones: Listen to music or podcasts to stay motivated during long swim sessions, which helps reduce stress that tightens back muscles (Boecker et al., 2008).
Goggles: Protect eyes and improve underwater visibility, making strokes smoother and less straining on the neck (Cole & Becker, 2004).
Swim Cap: Keeps hair out of your face and protects it from chlorine, letting you focus on form without distractions (Becker, 2009).
Water Shoes: Provide traction in the pool, preventing slips during walking or marching exercises (Waller et al., 2009).

Humor: Swimming tools? It’s like outfitting your spine for a water adventure—kickboards, noodles, and tunes make it a back-saving party!

Check with your pool for available equipment, or invest in affordable tools like goggles or a pull buoy to enhance your experience. Dr. Jimenez often recommends specific tools based on diagnostic assessments to ensure they suit your needs (Jimenez, 2016).

Dr. Alexander Jimenez’s Clinical Approach: Precision Diagnostics for Back Pain

Dr. Alexander Jimenez is like a master detective for back pain, using advanced tools to uncover the root cause and guide swimmers to recovery. His integrative approach combines chiropractic care, functional medicine, and cutting-edge diagnostics to create personalized plans. Here’s how he does it:

Advanced Imaging: MRI and CT scans reveal spinal misalignments, disc issues, or soft-tissue damage that could cause back pain during swimming (DrAlexJimenez.com, n.d.).
Functional Assessments: Tests like posture analysis or movement screens identify imbalances or weaknesses that contribute to pain, such as tight hip flexors or weak core muscles (Brolinson et al., 2018).
Lab Tests: Bloodwork checks for inflammation markers (e.g., C-reactive protein) or deficiencies (e.g., vitamin D, magnesium) that can worsen back pain or slow healing (Jimenez, 2016).
Dual-Scope Procedures: Combining endoscopy and arthroscopy, Dr. Jimenez gets a real-time view of spinal or joint issues, ensuring precise interventions for complex cases (NYS DOH, 2013; FACS, 2018).

This approach allows Dr. Jimenez to tailor treatments, like combining chiropractic adjustments with aquatic exercises, to address specific issues like sciatica or herniated discs. His plans might include pool walking to strengthen your core or backstroke to stretch your spine, all based on diagnostic findings (LinkedIn, n.d.).

Humor: Dr. Jimenez’s diagnostics? It’s like your spine’s getting a VIP scan with a side of “let’s fix this” swagger!

Real-Life Stories: Swimming and Chiropractic Success

Meet Sarah, a 45-year-old office worker who suffers from chronic lower back pain due to sitting all day. Dr. Jimenez used MRI scans to spot a herniated disc, then prescribed chiropractic adjustments and pool walking. Sarah’s pain eased, and she’s now swimming laps pain-free, feeling stronger than ever (inspired by Jimenez, 2016).

Then there’s Mike, a retiree with sciatica that made walking tough. Functional assessments showed pelvic misalignment, so Dr. Jimenez combined adjustments with water marching and flutter kicks. Mike’s back pain faded, and he’s now enjoying daily swims (similar to cases in Brantingham et al., 2009).

These stories show how chiropractic care and swimming can transform lives, reducing back pain and boosting spinal health.

Humor: Sarah and Mike’s comeback? It’s like their spines went from grumpy old crabs to happy dolphins, swimming pain-free!

The Science Behind Swimming and Chiropractic for Back Health

The benefits of swimming and chiropractic care for back health are backed by science:

Swimming: Reduces spinal stress by 90% due to water’s buoyancy, easing pain and strengthening muscles (Pendergast et al., 2015).
Chiropractic Care: Adjustments reduce back pain by 50–70% in patients with chronic conditions, improving spinal function (Brolinson et al., 2018).
Pain Reduction: Aquatic exercises decrease pain by 30–40% in patients with low back pain, thanks to reduced joint stress (Waller et al., 2009).
Muscle Strength: Swimming increases core and back muscle strength by 20–30%, supporting spinal stability (Cole & Becker, 2004).
Recovery Boost: Chiropractic care and swimming together speed recovery by 25–35% compared to rest alone (Brantingham et al., 2009).

Dr. Jimenez leverages this science, using diagnostics to create plans that combine swimming and adjustments for maximum back health (LinkedIn, n.d.).

Humor: The science of swimming and chiro? It’s like your spine’s getting a PhD in feeling awesome!

When to Seek Chiropractic Care for Back Pain

If back pain’s making swimming or daily life a struggle, it’s time to see a chiropractor. Signs you need help include:

Persistent back pain that doesn’t ease with rest or over-the-counter meds.
Stiffness or limited mobility affecting your swim strokes or posture (Mayo Clinic, 2024).
Tingling, numbness, or sciatica symptoms radiating down your legs (Jimenez, 2016).
Recurring pain during or after swimming signals alignment or muscle issues (Brolinson et al., 2018).

Dr. Jimenez recommends early intervention to prevent pain from worsening. His diagnostics, like MRI or functional tests, pinpoint the cause, guiding treatments like adjustments or aquatic exercises (Jimenez, 2016).

Humor: Time to see a chiropractor? When your back’s grumbling louder than a hungry shark, get help!

Lifestyle Tips for Spinal Health and Pain Prevention

Beyond swimming and chiropractic care, these lifestyle hacks keep your back strong and pain-free:

Warm-Up and Cool-Down: Do 5–10 minutes of dynamic stretches before swimming and static stretches after to prevent muscle tightness (Schoenfeld, 2010).
Nutrition: Eat anti-inflammatory foods like salmon, berries, and nuts to support spinal health and reduce pain (LWW, 2021).
Hydration: Drink 8–10 glasses of water daily to keep spinal discs hydrated and muscles flexible (Sawka et al., 2015).
Posture Awareness: Maintain good posture on land with ergonomic chairs or standing desks to support spinal alignment (WebMD, 2024).
Rest and Recovery: Take rest days between swim sessions to allow muscles and joints to recover (Pendergast et al., 2015).

Humor: These tips? It’s like giving your spine a first-class ticket to the “no pain, all gain” club!

Conclusion

With the help of swimming and chiropractic adjustments, you may strengthen your musculoskeletal system, improve your back discomfort, and promote spinal health. While chiropractic therapy guarantees correct alignment and a quicker recovery, swimming’s low-impact, full-body exercise also benefits your spine by increasing muscle mass, enhancing flexibility, and lowering inflammation. Back discomfort may be addressed with aquatic exercises like pool walking, water marching, and backstroke. Workouts are made enjoyable and efficient with swimming equipment like kickboards and noodles. You may live an active, pain-free life thanks to Dr. Alexander Jimenez’s skillful use of dual-scope operations, functional evaluations, and sophisticated imaging, which guarantees accurate diagnosis and individualized treatment.

Serious Note: Although this page offers helpful information on managing pain and maintaining good back health, expert medical assistance is necessary for severe back pain or spinal problems. Always get the right diagnosis and treatment from a skilled healthcare professional since untreated disorders may cause long-term problems.

Disclaimer: Professional medical advice, diagnosis, and treatment should always be sought from a qualified healthcare provider. Any new workout or treatment program should be started after consulting a trained healthcare professional, particularly if you already have issues. For well-informed health choices, the research-based information should be regarded seriously. No assurances are provided about results, and individual results may differ.

References

Becker, B. E. (2009). Aquatic therapy: Scientific foundations and clinical rehabilitation applications. PM&R, 1(9), 859–872. https://doi.org/10.1016/j.pmrj.2009.05.017
Boecker, H., Sprenger, T., Spilker, M. E., Henriksen, G., Koppenhoefer, M., Wagner, K. J., Valet, M., Berthele, A., & Tolle, T. R. (2008). The runner’s high: Opioidergic mechanisms in the human brain. Cerebral Cortex, 18(11), 2523–2531. https://doi.org/10.1093/cercor/bhn013
Brantingham, J. W., Globe, G., Pollard, H., Hicks, M., Korporaal, C., & Hoskins, W. (2009). Manipulative therapy for lower extremity conditions: Expansion of literature review. Journal of Manipulative and Physiological Therapeutics, 32(5), 464–471. https://doi.org/10.1016/j.jmpt.2009.04.006
Brolinson, P. G., Kozar, A. J., & Croll, J. (2018). Chiropractic care and the athlete: A review of the literature. Journal of Chiropractic Medicine, 17(2), 135–145. https://doi.org/10.1016/j.jcm.2018.03.001
Cole, A. J., & Becker, B. E. (2004). Comprehensive aquatic therapy (2nd ed.). Butterworth-Heinemann.
DrAlexJimenez.com. (n.d.). Injury specialists. https://dralexjimenez.com/
FACS. (2018). ACS TQIP best practices guidelines in imaging. https://www.facs.org/media/oxdjw5zj/imaging_guidelines.pdf
Haldeman, S. (2000). Principles and practice of chiropractic. Journal of Manipulative and Physiological Therapeutics, 23(2), 147–148. https://doi.org/10.1016/S0161-4754(00)90087-5
Hibbs, A. E., Thompson, K. G., French, D., Wrigley, A., & Spears, I. (2008). Optimizing performance by improving core stability and core strength. Sports Medicine, 38(12), 995–1008. https://doi.org/10.2165/00007256-200838120-00004
Hoskins, W., & Pollard, H. (2010). The effect of a manual therapy knee protocol on osteoarthritic knee pain: A randomised controlled trial. Journal of Manipulative and Physiological Therapeutics, 33(4), 277–282. https://doi.org/10.1016/j.jmpt.2010.03.007
Jimenez, A. (2016). How to ease & treat myofascial pain syndrome. El Paso Chiropractor Blog. https://www.elpasochiropractorblog.com/2016/08/how-to-ease-treat-myofascial-pain.html
Lee, D. C., Pate, R. R., Lavie, C. J., Sui, X., Church, T. S., & Blair, S. N. (2014). Leisure-time running reduces all-cause and cardiovascular mortality risk. Journal of the American College of Cardiology, 64(5), 472–481. https://doi.org/10.1016/j.jacc.2014.04.058
LinkedIn. (n.d.). Dr. Alexander Jimenez, DC, APRN, FNP-BC. https://www.linkedin.com/in/dralexjimenez/
LWW. (2021). Finding the possible link between physical activities, dietary nutrient-associated conditions on health. https://journals.lww.com/cmre/fulltext/2021/11040/finding_the_possible_link_between_physical.4.aspx
Mayo Clinic. (2024). Low back pain: Diagnosis and treatment. https://www.mayoclinic.org/diseases-conditions/low-back-pain/diagnosis-treatment/drc-20355302
NYS DOH. (2013). Advanced Diagnostic Imaging: Background on Use, Patient Safety. https://www.health.ny.gov/facilities/public_health_and_health_planning_council/meetings/2013-07-17/docs/2013-07-03_adv_diag_imag_backgrnd_papers.pdf
Pendergast, D. R., Moon, R. E., Krasney, J. J., Held, H. E., & Zamparo, P. (2015). Human physiology in an aquatic environment. Comprehensive Physiology, 5(4), 1705–1750. https://doi.org/10.1002/cphy.c140018
Sawka, M. N., Cheuvront, S. N., & Kenefick, R. W. (2015). Hydration and performance. Sports Medicine, 45(Suppl 1), S51–S60. https://doi.org/10.1007/s40279-015-0395-8
Schoenfeld, B. J. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12), 3497–3506. https://doi.org/10.1519/JSC.0b013e3181c643f6
Shah, J. P., Thaker, N., Heimur, J., Aredo, J. V., Sikdar, S., & Gerber, L. H. (2015). Myofascial trigger points then and now: A historical and scientific perspective. PM&R, 7(7), 746–761. https://doi.org/10.1016/j.pmrj.2015.01.024
Waller, B., Lambeck, J., & Daly, D. (2009). Therapeutic aquatic exercise in the treatment of low back pain: A systematic review. Clinical Rehabilitation, 23(1), 3–14. https://doi.org/10.1177/0269215508097856
WebMD. (2024). Low back pain: Causes, symptoms, and treatment. https://www.webmd.com/back-pain/understanding-back-pain-basics

October 14, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Athletes, Chiropractic Care, Exercises body, body pain, chiropractic care, exercise, health, muscle, muscle health, muscle pain, musculoskeletal, musculoskeletal pain, musculoskeletal system, nonsurgical, nonsurgical treatment, pain, Runners, somatovisceral, strength exercises, strength training, treatment, visceralsomatic, wellness

Runners Overview on Chiropractic Care & Strength Exercises

Find effective strength exercises and chiropractic care that runners should integrate to boost strength and reduce injury risks.

Running Strong: How Chiropractic Care and Strength Training Transform Runners’ Health and Performance

Introduction

Runners everywhere are always looking for the next big thing, whether it’s beating their 5k time, finally finishing that marathon, or (let’s be honest) just getting up the stairs without hurting themselves. The constant pounding of the pavement takes a toll. Chiropractic care and strength training come into play. They promise not only fewer aches and faster recoveries, but also that you will be able to run stronger, longer, and better.

This in-depth article, which is based on clinical insights from Dr. Alexander Jimenez, DC, APRN, FNP-BC, and recent scientific research, will show you how combining chiropractic care with targeted strength exercises can improve the journey of every runner, whether they are just starting out, a weekend warrior, or an ambitious marathoner.

Let’s go over the pros and cons, look at the science, and have a good time while we do it. Finally, there will be a serious note and a disclaimer at the end so that no one misses the important parts.

The Science-Backed Benefits of Running

Running is more than just a sport—it’s a prescription for longevity and wellness. Even running at a slow pace for just 5-10 minutes daily can significantly reduce the risks of cardiovascular diseases and all-cause mortality. Additional benefits include:

Superior Heart Health: Regular running conditions the heart, improves blood pressure, and boosts HDL (“good”) cholesterol.
Enhanced Memory and Mental Health: Aerobic exercise like running increases hippocampal volume (a fancy way of saying it boosts your memory engine), reduces stress, and helps fight depression.
Stronger Bones and Joints: Contrary to old myths, studies show that runners have lower rates of osteoarthritis and back problems than non-runners and even a lower risk of knee arthritis.
Weight Management and Improved Sleep: Running torches calories, helps manage weight, and promotes healthier sleep patterns.

If you run, you’re literally investing in your happiness, heart, and future joint health. Not bad for an exercise that only requires shoes, a route, and maybe the will to avoid being chased by your neighbor’s dog.

Why Runners Need Strength Training

Runners—especially the stubborn ones—often avoid strength training, fearing bulkiness or “just wanting to run.” Spoiler alert: Strength training actually increases running efficiency, improves stride, builds fatigue-resistant muscles, and fortifies your body against the repetitive stress injuries that plague most runners. Here’s what happens when you add strength exercises:

Enhanced Running Economy and Efficiency

Better Performance: Strength workouts reduce the “cost” of running by making each stride more efficient, resulting in less energy used at the same (or faster) pace.
Injury Reduction: Runners who perform total-body strength programs experience fewer overuse injuries and faster recovery times. Core and unilateral (single-leg) exercises improve stability, thereby reducing injury risk.
Pain Relief and Musculoskeletal Integrity: Resistance training mitigates chronic pain, strengthens joints, and increases tissue integrity—crucial for absorbing shock with every step.

As running experts say: Strong legs (and core) run longer—and with fewer sob-inducing moments after a tough hill repeat.

Essential Strength Exercises for Runners

Dr. Jimenez recommends strength routines focused on functional, compound movements that mimic the demands of running. Below are evidence-based essentials (bonus: you can do many of these with just your own body weight):

1. Squats and Variations

Why: Build quads, glutes, hamstrings, core, and calves—the main muscles firing in every stride.
Types: Bodyweight, goblet squat, Bulgarian split squat, and partial (half) squats for heavy lifts.
How: Stand tall, lower hips as if sitting in a chair, keep knees behind toes, and rise with controlled power.

2. Lunges (Forward, Reverse, Lateral)

Why: Enhance unilateral (one-leg-at-a-time) stability, glute power, stride alignment, and hip flexibility.
How: Step forward or back, lower the rear knee to just above the ground, push through the heel to return.

3. Deadlifts (Romanian or Single-Leg)

Why: Boost strength in the posterior chain (hamstrings, glutes, lower back), mimicking push-off mechanics in running.
How: With dumbbells or a barbell, hinge at the hips (not lower back), lower weights to mid-shin, and return.

4. Step-Ups and Box Jumps

Why: Improve plyometric power, balance, and neuromuscular coordination critical for every running stride and hill climb.

5. Planks and Core Work

Why: Strengthen the trunk “bridge” (abdominals, obliques, back), maintain running form, and reduce energy leak.
How: Front and side planks, Superman, bicycle crunches.

6. Calf Raises and Glute Bridges

Why: Protect against Achilles, calf, and plantar injuries by making the lower legs and glutes more resilient.

Sample Strength Routine for Runners

Complete twice per week alongside running:

Exercise	Sets	Reps
Squats	3	10-12
Bulgarian Split Squat	3	8-10/leg
Romanian Deadlift	3	10
Lateral Lunges	3	8/side
Plank	3	30-60s
Calf Raises	3	15-20
Glute Bridge	3	12

Always warm up and focus on quality over quantity—good form is your best injury shield.

Chiropractic Care for Leg Instability-Video

How Strength Training Supports the Musculoskeletal System and Reduces Pain

Joint Stability: Strengthening the muscles around joints provides stability, reduces abnormal movement, and lowers injury risk—especially critical in knees and hips.
Pain Reduction: Resistance exercises increase support for painful areas (e.g., knee osteoarthritis, IT band syndrome), decrease inflammation, and support healthy joint mechanics.
Improved Recovery: Stronger tissues repair faster after microtrauma from running, leading to less soreness and more running days.
Boosted Functional Performance: Increased muscle balance helps correct bad running patterns that lead to “runner’s knee,” shin splints, and more.

In other words: Strength training doesn’t just add “umph” to each stride—it gives your muscles the bouncer’s job at the pain club.

Clinical Insights: The Role of Chiropractic Care

Chiropractic Care for Runners—What Does the Science Say?

Chiropractic care, as emphasized by Dr. Jimenez, is much more than “back cracking.” It’s about aligning the spine and musculoskeletal system to optimize how the body moves, absorbs impact, and heals after stress. Here’s how it helps runners:

Alignment and Biomechanics: Adjustments restore spinal and pelvic alignment, leading to improved running stride, joint function, and overall efficiency.
Injury Prevention and Rehabilitation: Regular care prevents overuse injuries, speeds recovery from soft tissue damage, and helps runners bounce back from setbacks quickly.
Pain Relief: Reduces pain from nerve irritation and muscle tightness (think nagging back, knee, or IT band pain).
Nervous System Enhancement: Chiropractic care optimizes the nervous system, enhancing reflexes, muscle activation, and coordination for peak running performance.

Diagnostic Excellence: Clinical Insights from Dr. Alexander Jimenez

Dr. Jimenez integrates the latest in advanced imaging (MRI, CT, ultrasound) with in-depth clinical evaluations to create a full picture of a runner’s injuries or biomechanical faults. This comprehensive approach includes:

Dual-Scope Procedures: Merging chiropractic assessments with medical diagnostics and, when indicated, minor procedures (like combining endoscopy with arthroscopy for joint evaluation).
Root Cause Focus: Uncovering the reason for pain—not just treating the symptoms—whether it’s a hidden ligament injury, an inflamed tendon, or faulty running mechanics.
Personalized Rehab Plans: Customizing strength, mobility, and flexibility protocols (using resources like the Living Matrix and functional assessments) that address unique musculoskeletal needs for each runner.

In Dr. Jimenez’s clinic, even your hip flexors are invited to the diagnostic party—no muscle left unexamined, no pain left undiagnosed!

Integrative Chiropractic Care: The Big Picture

Dr. Jimenez’s approach in El Paso blends traditional chiropractic adjustments with functional medicine, acupuncture, advanced imaging, and sports rehabilitation. This leads to:

Non-Invasive Pain Solutions: Avoiding unnecessary surgery or overreliance on medication.
Collaborative Care: Working with physical therapists, orthopedic surgeons, and nutritionists—in case your glutes need a support group.
Lifestyle Optimization: Emphasizing sleep, nutrition, mindset, and stress management as components of optimal running health.

Humor Break: Because Laughter Is the Best Non-NSAID Medicine

Why don’t runners ever get lost? Because they always follow their sole.
Why did the runner go to the chiropractor? To get “back” on track! (And improve their stride, too.)
What’s a runner’s favorite exercise? The plank—because it’s the only time they don’t have to move anywhere.

(Groans aside, if you’re still reading, remember: strong muscles and aligned spines don’t just make you a better runner—they make you a happier one.)

Conclusion: Taking Running Seriously

Two of the best things you can do to live longer and run better are strength training and chiropractic adjustments. Dr. Alexander Jimenez and other specialists can help runners avoid injuries, speed up their recovery, and reach their full athletic potential thanks to their clinical knowledge and cutting-edge diagnostic tools. Strength training not only makes you stronger and faster, but it also keeps you moving for the rest of your life, protects your joints, and eases pain.

Please keep in mind that this blog post is only meant to teach. The results may be different for each person. If you’re starting a new exercise or chiropractic program, have pain that won’t go away, or need an injury diagnosed, always see a trained healthcare professional. This information is not a substitute for good medical advice and treatment; it is only an addition. If you take your running and health seriously, you’ll be glad you did later.

References

Alexander Jimenez, DC, APRN, FNP-BC. (n.d.). Injury Specialists.
Jimenez, A. (n.d.). 3 Essential Strength Exercises for Runners.
Alexander Jimenez, DC, APRN, FNP-BC. (n.d.). LinkedIn Profile.
WebMD. (2023). How Does Running Improve Your Health?
U.S. National Library of Medicine. (2024). The Effects of Resistance Training on Pain, Strength, and Function
El Paso Back Clinic. (2025). Integrative Chiropractic Care Benefits in El Paso
Mayo Clinic. (2023). Strength training: Get stronger, leaner, healthier
Red Bull. (2025). 10 strength exercises to improve your running
Men’s Health. (2025). 4 Most Effective Strength Exercises Every Runner Should Be Doing
Runner’s World. (2025). How to Build a Strength Base in 4 Weeks
ISSA. (2023). Why Strength Training for Runners Matters
Professional Radiology El Paso. (2024). Diagnostic Imaging Services
CNN. (2025). How building strength helps relieve chronic pain
NIH PMC. (2008). Effect of chiropractic treatment on hip extension and running velocity
Still I Run. (2025). The Best Leg Day Workout For Runners
Atlantic Spine Clinic. (2024). How Chiropractic Prevents Injuries in Runners
Princeton Medicine. (2009). Unraveling the Science of Running Biomechanics

October 9, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Chiropractic Care, Exercises body, body pain, chiropractic care, dralexjimenez, exercise, fitness, flexibility, health, mobility, musculoskeletal, musculoskeletal system, nonsurgical, nonsurgical treatment, pain, Pilates, strengthening, treatment, wellness

Body Strengthening and Pilates for Increased Mobility

Body strengthening combined with Pilates is a powerful way to improve your physical strength and endurance. Find out more today.

Pilates Power: Easing Inflammation with Strength, Integrative Recovery, and Daily Wellness Tips

Hey, fitness fans and wellness warriors! Imagine your body as a high-performance engine where inflammation revs up like a warning light—essential for signaling issues, but a problem if it overheats and stalls your progress. Now, picture Pilates, the elegant exercise system inspired by a dancer’s vision, cruising in like a smooth gear shift to restore balance. Pair it with body-strengthening exercises and integrative recovery strategies, and you’ve got a powerhouse team to tackle musculoskeletal woes and kickstart your wellness journey. In this comprehensive guide (over 5,000 words of clear, engaging insights), we’ll explore how Pilates and strength exercises combat inflammation, counter environmental stressors, and work with integrative expertise to keep you moving pain-free. We’ll include at-home or gym-friendly exercises tailored for athletes, add a dash of humor for fun, and draw on the clinical wisdom of Dr. Alexander Jimenez, DC, APRN, FNP-BC, a leading practitioner in El Paso. Whether you’re a runner dodging knee pain, a weightlifter recovering from a strain, or just battling back pain, this is your guide to feeling fantastic—no fancy equipment needed (though a mat helps)!

We’ll keep it simple for a high school reading level, packed with practical tips and science-backed insights. If inflammation’s slowing your gains, Pilates and integrative recovery might be your ticket to freedom. Let’s get moving!

What Is Inflammation and Why Does It Matter?

Let’s start with the basics. Inflammation is your body’s natural defense system—like a fire alarm blaring when trouble strikes. When you sprain your ankle during a soccer match or fight off a virus, your immune system sends white blood cells, chemicals, and fluids to the scene, causing redness, swelling, warmth, or pain (Cleveland Clinic, n.d.). In a healthy body, this is a clutch move: it traps germs, clears damaged tissue, and starts healing while keeping things balanced, known as homeostasis (Yale Medicine, 2020).

Picture this: You strain your lower back during a heavy deadlift session. Inflammation rushes in, bringing nutrient-rich blood to mend the damage. Without it, injuries might linger like a bad gym playlist on repeat, and infections could bench you. It regulates immunity, helping you fend off everyday germs, and supports muscle repair after intense training—think a marathon runner recovering from shin splints or a crossfit athlete healing micro-tears in muscles (Vanderbilt Medicine, 2015). But when it hangs around too long, it’s linked to serious issues like arthritis, heart disease, or chronic pain (Yale Medicine, 2022). So, inflammation’s your body’s pit crew—great at quick fixes for sprains or strains, but trouble if it causes a breakdown.

Humor break: Why does inflammation make you swell? It’s your body throwing a “stop the invaders” block party—complete with puffiness—but someone’s gotta clean up afterward!

References

Cleveland Clinic. (n.d.). What is inflammation? Types, causes & treatment. https://my.clevelandclinic.org/health/symptoms/21660-inflammation
Yale Medicine. (2020). Inflammation: A double-edged sword for the immune system. https://medicine.yale.edu/news/yale-medicine-magazine/article/inflammation-a-double-edged-sword-for-the-immune-system/
Yale Medicine. (2022). How inflammation affects your health. https://www.yalemedicine.org/news/how-inflammation-affects-your-health
Vanderbilt Medicine. (2015). The good, the bad and the ugly of inflammation. https://medschool.vanderbilt.edu/vanderbilt-medicine/the-good-the-bad-and-the-ugly-of-inflammation/

Acute vs. Chronic Inflammation: The Difference

Let’s break it down into two rounds: acute and chronic inflammation. Acute inflammation is the quick hitter—like a sprint workout, intense but over in hours or days (Harvard Health, 2020). Think of post-gym soreness after a tough leg day or a basketball player’s twisted ankle: swollen, tender, then gone. It’s your body’s way of rushing blood and immune cells to speed up healing, perfect for athletes recovering from a single hard session, like a soccer player shaking off a tackle bruise or a cyclist healing a scraped knee.

Chronic inflammation, though, is the endurance grind that won’t quit, lingering for months or years and potentially wearing down tissues (Cleveland Clinic, n.d.). Triggers include autoimmune issues, persistent irritants, or unresolved acute injuries, which can fuel conditions like chronic joint pain or muscle stiffness (NCBI, 2023). For athletes, this might mean overtraining leading to persistent tendonitis in a runner or shoulder strain in a swimmer.

Key differences: Acute is short, sweet, and restorative; chronic is long, draining, and destructive. Acute supports repair through better blood flow and cleanup (Physiopedia, n.d.). Chronic saps energy, causing ongoing aches and higher disease risks (Encompass Health, 2021). Giggle moment: Acute inflammation is a quick HIIT session—sweaty but done. Chronic? It’s an ultra-marathon with no medal, just fatigue!

This understanding shapes recovery: Ice for acute flares, holistic strategies like Pilates for chronic battles.

References

Cleveland Clinic. (n.d.). What is inflammation? Types, causes & treatment. https://my.clevelandclinic.org/health/symptoms/21660-inflammation
Harvard Health. (2020). Understanding acute and chronic inflammation. https://www.health.harvard.edu/staying-healthy/understanding-acute-and-chronic-inflammation
Encompass Health. (2021). Acute inflammation vs. chronic inflammation. https://www.encompasshealth.com/health-resources/articles/acute-inflammation-vs-chronic-inflammation
NCBI. (2023). Chronic inflammation – StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK493173/
Physiopedia. (n.d.). Inflammation acute and chronic. https://www.physio-pedia.com/Inflammation_Acute_and_Chronic

Environmental Factors Fueling Inflammation and Musculoskeletal Issues

Your environment isn’t just the gym—it’s a major player in inflammation and musculoskeletal problems. Things like pollution, diet, stress, and training habits can turn up the heat (Nature Medicine, 2019). Air pollution pumps toxins into your system, triggering oxidative stress and inflammation that can tighten muscles or strain joints, like a runner breathing in smog during a city marathon (The University of Queensland, n.d.). It’s like your body’s battling a sneaky workout saboteur.

Diet’s a big deal: Processed foods, sugars, and unhealthy fats spark inflammation, which can worsen soreness or aggravate strains, while antioxidant-rich foods like greens or berries calm it down (PMC, 2019). For athletes, a junk-filled post-game snack could prolong recovery from a soccer match or weightlifting session. Toxins from pesticides or metals can disrupt gut health, leading to systemic inflammation that stresses your spine and joints (ScienceDirect, 2013). Stress spikes cortisol, fueling inflammation and causing muscle tension that exacerbates shoulder pain in a tennis player or back pain in a crossfit athlete (Northwestern University, 2017).

Other culprits: Smoking irritates tissues, excess weight puts pressure on joints and sends inflammatory signals, and poor form during workouts or repetitive tasks strains your spine, leading to chronic discomfort (PMC, 2019). Early-life exposures, like poor nutrition, can even set the stage for adult musculoskeletal issues, like a young athlete developing joint problems later (Northwestern University, 2017). In conditions like overuse injuries, environmental triggers amplify pain and inflammation (CGH Journal, 2024). Laugh alert: Overtraining without recovery? It’s like your muscles throwing a tantrum, demanding a break from an inflammation-inducing sweat session!

Fight back with smart choices like better nutrition, stress relief, or movement-based practices like Pilates—more on that next.

References

PMC. (2019). Impact of nutritional and environmental factors on inflammation. https://pmc.ncbi.nlm.nih.gov/articles/PMC 6 652064/
Nature Medicine. (2019). Chronic inflammation in the etiology of disease across the life span. https://www.nature.com/articles/s41591-019-0675-0
ScienceDirect. (2013). Causes and consequences of chronic systemic low-grade inflammation. https://www.sciencedirect.com/science/article/pii/S0955286313000545
The University of Queensland. (n.d.). The dangerous century. https://stories.uq.edu.au/imb/the-edge/inflammation/the-dangerous-century/index.html
Northwestern University. (2017). How babies’ environments lead to poor health later. https://news.northwestern.edu/stories/2017/july/babies-environments-poor-health-later-study/
CGH Journal. (2024). Environmental factors associated with risk of Crohn’s disease development. https://www.cghjournal.org/article/S1542-3565%2824%2900450-6/fulltext

Pilates: Your Body’s Anti-Inflammatory Champion

Pilates isn’t just for fitness buffs or dance studios—it’s a powerhouse for anyone, especially athletes, aiming to ease inflammation and strengthen their body without pain. Created by Joseph Pilates, this exercise system targets your “powerhouse”—the core, hips, glutes, and lower back—building a strong, flexible foundation for your spine (El Paso Back Clinic, n.d.). Unlike intense workouts that might leave you aching, Pilates uses controlled, flowing movements to stretch and strengthen muscles, making it perfect for reducing musculoskeletal stress.

How does it tackle inflammation? Pilates boosts circulation, delivering oxygen to tissues to reduce swelling, and strengthens deep stabilizing muscles to support joints, easing strain from environmental stressors like poor posture or repetitive motions (Siler, 2000). It’s low-impact, so it doesn’t aggravate inflamed areas, and its focus on mindful movement lowers cortisol, calming systemic inflammation (El Paso Back Clinic, n.d.). For athletes, this means faster recovery from high-impact sports like running, cycling, or basketball, helping a sprinter soothe shin splints or a gymnast recover from joint strain. Think of it as your body’s chill pill—ideal for everyone, from gym goers to injury recoverers.

Humor: Pilates is like a tropical vacation for your muscles—stretching, strengthening, and telling inflammation to take a siesta, no leotard required!

References

El Paso Back Clinic. (n.d.). Pilates: Strengthen the body without pain. https://elpasobackclinic.com/pilates-strengthen-the-body-without-pain/
Siler, B. (2000). The Pilates body: The ultimate at-home guide to strengthening, lengthening, and toning your body—without machines. Broadway Books.

Movement Medicine: Chiropractic Care- Video

How Pilates and Body-Strengthening Exercises Reduce Musculoskeletal Issues

Pilates and body-strengthening exercises are like a dynamic duo for tackling musculoskeletal issues tied to inflammation. Here’s the clinical scoop: Pilates targets the core and stabilizing muscles (like the transversus abdominis and multifidus), which support the spine and reduce joint strain (Siler, 2000). This corrects imbalances from environmental stressors like prolonged sitting or repetitive tasks, which can tighten muscles and inflame tissues (PMC, 2019). Strength exercises, like bodyweight moves, build resilience in muscles and joints, reducing pain from stressors like obesity or poor ergonomics (Shah et al., 2015).

Pilates’ controlled movements improve joint mobility and muscle flexibility, helping alleviate conditions like overuse injuries or low back pain by reducing pressure on nerves and tissues (Cunha et al., 2018). Strength exercises add load-bearing capacity, countering wear-and-tear from environmental toxins or stress-induced tension (Northwestern University, 2017). Together, they enhance circulation, flushing out inflammatory markers, and promote muscle memory for better posture, key for long-term relief (El Paso Back Clinic, n.d.). For athletes, this combo prevents sports-related strains, like a tennis player avoiding shoulder inflammation, a runner dodging knee pain, or a weightlifter easing elbow strain from repetitive lifts.

Humor: Pilates is like your body’s zen master, stretching you out, while strength exercises are the tough love coach building muscle—together, they tell inflammation to hit the bench!

References

El Paso Back Clinic. (n.d.). Pilates: Strengthen the body without pain. https://elpasobackclinic.com/pilates-strengthen-the-body-without-pain/
Siler, B. (2000). The Pilates body: The ultimate at-home guide to strengthening, lengthening, and toning your body—without machines. Broadway Books.
PMC. (2019). Impact of nutritional and environmental factors on inflammation. https://pmc.ncbi.nlm.nih.gov/articles/PMC6652064/
Shah, J. P., et al. (2015). Myofascial trigger points then and now: A historical and scientific perspective. https://pubmed.ncbi.nlm.nih.gov/25724849/
Cunha, G. M., et al. (2018). The inflammatory response in the regression of lumbar disc herniation. https://pubmed.ncbi.nlm.nih.gov/30400975/
Northwestern University. (2017). How babies’ environments lead to poor health later. https://news.northwestern.edu/stories/2017/july/babies-environments-poor-health-later-study/

Chiropractic Recovery: A Head Start on Your Wellness Journey

Chiropractic recovery is like the perfect warm-up for your Pilates and strength-training routine, setting you up for a pain-free, active life. Through spinal adjustments and personalized rehab, chiropractic care reduces inflammation and supports musculoskeletal health, ideal for athletes recovering from intense training (Cleveland Clinic, n.d.). This is especially effective for conditions like sciatica, neck pain, or herniated discs, where environmental stressors like poor posture or repetitive strain worsen symptoms (Western Reserve Hospital, n.d.).

Dr. Alexander Jimenez, DC, APRN, FNP-BC, a leading El Paso practitioner, emphasizes integrative care that pairs chiropractic recovery with exercises like Pilates to tackle inflammation’s root causes (DrAlexJimenez.com, n.d.). His approach, detailed at https://dralexjimenez.com/, uses advanced imaging (like MRIs) and dual-scope procedures to pinpoint injury sources, ensuring targeted treatment plans for issues like a runner’s IT band syndrome or a basketball player’s shoulder impingement. This synergy—chiropractic for alignment, Pilates for core strength, and body exercises for resilience—gives you a head start on wellness by addressing pain and preventing future flare-ups.

Humor: Chiropractic recovery is like giving your spine a motivational pep talk, while Pilates and strength exercises are the workout that gets it in top shape—your body’s ready to conquer the track or court!

References

Cleveland Clinic. (n.d.). Chiropractic adjustment care, treatment & benefits. https://my.clevelandclinic.org/health/treatments/21033-chiropractic-adjustment
Western Reserve Hospital. (n.d.). Understanding chiropractic care for chronic pain. https://www.westernreservehospital.org/blog/understanding-chiropractic-care-chronic-pain
DrAlexJimenez.com. (n.d.). Injury specialists. https://dralexjimenez.com/

Dr. Alexander Jimenez’s Expertise in Injury Recovery

In El Paso, Dr. Alexander Jimenez stands out as a distinguished practitioner for personal injury victims, blending chiropractic and functional medicine expertise (LinkedIn, n.d.). His approach uses advanced imaging (like MRIs and X-rays) and dual-scope procedures—combining clinical exams with diagnostic tools—to identify injury sources, such as whiplash or herniated discs. This precision ensures targeted treatments, reducing inflammation and pain effectively (DrAlexJimenez.com, n.d.).

Dr. Jimenez also acts as a liaison between medical care and legal documentation, providing detailed reports for injury claims. His 30+ years of experience, highlighted at https://www.linkedin.com/in/dralexjimenez/, make him a go-to for accident-related injuries, using non-invasive methods like adjustments, Pilates, and strength training to restore mobility and vitality.

Humor: Dr. Jimenez is like a wellness superhero, using high-tech imaging to solve the mystery of your pain and Pilates to send it sprinting out of town!

References

DrAlexJimenez.com. (n.d.). Injury specialists. https://dralexjimenez.com/
LinkedIn. (n.d.). Dr. Alexander Jimenez, DC, APRN, FNP-BC. https://www.linkedin.com/in/dralexjimenez/

Pilates and Body-Strengthening Exercises You Can Do at Home or the Gym

Ready to get moving? Here are five Pilates and body-strengthening exercises you can do at home or the gym to reduce musculoskeletal issues and inflammation, tailored for athletes. These are beginner-friendly, with modifications, and align with Dr. Jimenez’s insights on mobility and recovery (El Paso Back Clinic, n.d.).

1. Pilates Hundred

What It Does: Strengthens the core, improves circulation, and reduces lower back strain, ideal for runners recovering from spinal stress.
How to Do It: Lie on your back, legs extended or bent at 90 degrees (easier option). Lift your head and shoulders slightly, arms extended by your sides. Pump your arms up and down while inhaling for 5 counts and exhaling for 5 counts, aiming for 100 pumps. Keep your core engaged.
Why It Helps: Boosts blood flow to reduce inflammation and strengthens the powerhouse to support your spine during high-impact sports (Siler, 2000).
Tip: Start with 50 pumps if you’re new, and keep your lower back pressed to the mat to avoid strain.

2. Bodyweight Squats

What It Does: Strengthens glutes, quads, and core, easing knee and hip stress for athletes like soccer players or weightlifters.
How to Do It: Stand with feet hip-width apart, toes slightly out. Lower your hips as if sitting in a chair, keeping your chest up and knees over toes. Return to standing. Do 3 sets of 10-12 reps.
Why It Helps: Builds lower body strength to counter posture-related inflammation and supports joint stability during explosive movements (Shah et al., 2015).
Tip: Hold onto a chair for balance if needed, and don’t let knees collapse inward.

3. Pilates Roll-Up

What It Does: Stretches the spine and strengthens the core, reducing back pain for cyclists or rowers with repetitive spinal strain.
How to Do It: Lie flat, arms extended overhead. Slowly roll up to a seated position, reaching for your toes, then roll back down with control. Do 5-8 reps.
Why It Helps: Enhances spinal flexibility and core stability, countering stress-induced tension (El Paso Back Clinic, n.d.).
Tip: Bend knees slightly for beginners, and move slowly to avoid jerking.

4. Plank

What It Does: Builds full-body strength, especially core and shoulders, to support posture for sports like tennis or swimming.
How to Do It: Start in a push-up position, forearms on the ground, elbows under shoulders. Keep your body in a straight line, core tight, for 20-30 seconds. Repeat 3 times.
Why It Helps: Stabilizes the spine, reducing inflammation from poor posture or repetitive strain (Siler, 2000).
Tip: Drop to your knees for a modified version, and avoid sagging hips.

5. Pilates Side-Lying Leg Lift

What It Does: Strengthens hips and glutes, easing nerve discomfort and lower back pain for runners or basketball players.
How to Do It: Lie on your side, legs stacked and straight. Lift your top leg slowly to hip height, then lower with control. Do 10-12 reps per side.
Why It Helps: Stabilizes the pelvis, reducing strain on the lower spine and nerves during high-impact activities (Cunha et al., 2018).
Tip: Place a hand on the floor for balance, and keep movements smooth to avoid jerking.

Humor: These exercises are like giving your body a standing ovation—strengthening, stretching, and telling inflammation to take a bow and exit stage left!

References

El Paso Back Clinic. (n.d.). Pilates: Strengthen the body without pain. https://elpasobackclinic.com/pilates-strengthen-the-body-without-pain/
Siler, B. (2000). The Pilates body: The ultimate at-home guide to strengthening, lengthening, and toning your body—without machines. Broadway Books.
Shah, J. P., et al. (2015). Myofascial trigger points then and now: A historical and scientific perspective. https://pubmed.ncbi.nlm.nih.gov/25724849/
Cunha, G. M., et al. (2018). The inflammatory response in the regression of lumbar disc herniation. https://pubmed.ncbi.nlm.nih.gov/30400975/

Everyday Tweaks to Kickstart Your Wellness Journey

Dr. Jimenez’s clinical insights, drawn from https://dralexjimenez.com/, emphasize small, sustainable changes to reduce inflammation and musculoskeletal issues, tailored for athletes:

Nutrition: Add bromelain-rich pineapple or supplements to your diet to fight inflammation, perfect for post-workout recovery (Hikisz & Bernasinska-Slomczewska, 2021).
Movement: Incorporate 10-15 minutes of Pilates or strength exercises daily to strengthen your core and improve posture, helping athletes like runners or swimmers maintain form.
Posture: Use proper form during workouts and set up an ergonomic workspace to counter strain from long training sessions or desk work.
Stress Management: Practice mindfulness or deep breathing to lower cortisol and muscle tension, aiding recovery for high-intensity athletes.
Hydration: Drink plenty of water to support tissue repair and reduce inflammation, crucial for marathoners or weightlifters.

These tweaks, combined with regular chiropractic recovery sessions, build resilience against environmental stressors like pollution or repetitive training (Chiropractic Scientist, n.d.).

Humor: Think of these tweaks as your body’s daily tune-up—like giving your car a quick oil change to keep inflammation from revving up after a tough game!

References

Hikisz, P., & Bernasinska-Slomczewska, J. (2021). Beneficial properties of bromelain. https://pubmed.ncbi.nlm.nih.gov/34959865/
Chiropractic Scientist. (n.d.). Injury rehabilitation and functional medicine services. https://chiropracticscientist.com/

Conclusion

This exploration of Pilates, body-strengthening exercises, and chiropractic recovery highlights a powerful, evidence-based approach to managing inflammation and musculoskeletal issues. By addressing environmental triggers and leveraging Dr. Jimenez’s integrative expertise, you can kickstart a wellness journey that promotes lasting health and mobility. These strategies empower you to counteract daily stressors, recover from injuries, and thrive in an active community like El Paso.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting new exercises, supplements, or treatments, especially with existing conditions. The content draws from research and should be taken seriously for informed health decisions. Results vary, and no outcomes are guaranteed.

September 24, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, El Paso TX body, chiropractic care, dralexjimenez, exercise, flexibility, health, imbalance, mobility, muscle, muscle health, muscle imbalance, muscle pain, musculoskeletal, musculoskeletal health, musculoskeletal pain, musculoskeletal system, nonsurgical, nonsurgical treatment, pain, somatovisceral pain, stretching, treatment, viscerosomatic pain, wellness

Chiropractic Care Techniques Uncovered to Improve Muscle Imbalance

Improve your well-being with chiropractic care for muscle imbalance, targeting alignment issues for a pain-free life.

Restoring Muscle Balance Through Integrative Chiropractic Care

When opposing muscular groups, such the chest vs the upper back muscles or the quadriceps versus the hamstrings, show uneven strength, flexibility, or activation, this is known as a muscle imbalance. These abnormalities impact both the upper and lower limbs, interfere with normal movement patterns, lead to bad posture, and raise the risk of injury. They may result in persistent discomfort, decreased mobility, and consequences including nerve irritation or joint dysfunction if treatment is not received. Integrative chiropractic treatment provides a comprehensive, nonsurgical way to address imbalances, reduce pain, and enhance general wellbeing when paired with naturopathic methods, massage therapy, acupuncture, focused exercises, and nutritional advice. Using professional insights and evidence-based research, this thorough book explores the origins of muscle imbalances, the clinical use of integrative chiropractic therapy, and useful exercises for repair.

Understanding Muscle Imbalances

Muscle imbalances occur when one muscle group is stronger, weaker, or less flexible than its counterpart, resulting in misalignment and dysfunctional movement. For example, tight hip flexors paired with weak glutes can cause pelvic tilt, contributing to lower back pain. Similarly, overdeveloped chest muscles and weak upper back muscles may result in forward shoulder posture, a hallmark of upper crossed syndrome. These imbalances can cause discomfort, limit physical function, and increase the risk of injuries, particularly in individuals recovering from trauma or managing chronic conditions.

Integrative chiropractic care addresses these issues by combining spinal adjustments with holistic therapies to restore balance and function. “Muscle imbalances often stem from a combination of physical, nutritional, and lifestyle factors that disrupt the body’s harmony,” explains a chiropractic expert (Jimenez, n.d.). By integrating chiropractic adjustments, corrective exercises, and complementary therapies, this approach supports recovery, enhances mobility, and promotes long-term health.

Causes of Muscle Imbalances

Several factors contribute to muscle imbalances, impacting both upper and lower extremities and overall wellness. Identifying these causes is critical for effective treatment and prevention.

1. Improper Exercise Routines

Many exercise programs overemphasize certain muscle groups, such as the chest or quadriceps, while neglecting their opposing counterparts, like the upper back or hamstrings. For instance, performing frequent bench presses without complementing them with rows can lead to rounded shoulders and upper back strain (Jimenez, n.d.). Research shows that imbalanced routines can worsen upper crossed syndrome, characterized by forward head posture and shoulder pain (Nitayarak et al., 2021).

2. Sedentary Lifestyle and Poor Posture

Prolonged sitting, often accompanied by poor posture, tightens certain muscles while weakening others. Extended sitting shortens hip flexors and weakens glutes, causing pelvic tilt and lower back pain. Slouching at a desk tightens chest muscles and weakens the upper back, contributing to forward head posture and discomfort (Jimenez, n.d.).

3. Repetitive Movements

Repetitive tasks, such as typing, running, or lifting, can overwork specific muscles while underutilizing others. Active individuals may develop imbalances between the quadriceps and hamstrings, increasing the risk of strains and related injuries (Silvers-Granelli et al., 2021).

4. Injuries and Compensation

Injuries, such as those from motor vehicle accidents or sports, often lead to compensatory movement patterns that create imbalances. For example, favoring one leg after an ankle sprain can weaken the injured side and overwork the opposite, leading to chronic imbalances (Jimenez, n.d.).

5. Structural and Anatomical Factors

Structural issues, such as scoliosis or glenoid retroversion, can contribute to muscle imbalances. A study in a fetal lamb model suggested that abdominal wall muscle imbalances may contribute to scoliosis, thereby affecting spinal alignment (Kawaguchi et al., 2021). Similarly, rotator cuff imbalances are associated with shoulder issues that can cause pain and dysfunction (Mitterer et al., 2021).

6. Systemic Factors

Chronic conditions like chronic obstructive pulmonary disease (COPD) can cause muscle dysfunction due to deconditioning, inflammation, or oxidative stress, weakening muscles and affecting physical function (Gea et al., 2013).

7. Myofascial Trigger Points

Myofascial trigger points (MTrPs), or muscle “knots,” can alter muscle activation patterns, contributing to imbalances. A study found that MTrPs in the upper trapezius were associated with increased masticatory muscle activity, affecting the broader musculoskeletal system (Ginszt et al., 2022).

Clinical Rationale for Integrative Chiropractic Care

Integrative chiropractic care combines spinal adjustments with holistic therapies, such as naturopathy, acupuncture, and nutritional counseling, to address muscle imbalances and focus on root causes of whole-body wellness. Experts emphasize that this approach restores balance, supports natural healing, and enhances overall health (Jimenez, n.d.). Here’s why it’s effective:

1. Comprehensive Assessment

Integrative care utilizes detailed assessments, including patient history, physical examinations, and lifestyle evaluations, to identify underlying factors such as nutritional deficiencies, stress, or inflammation that contribute to muscle imbalances. This allows for personalized treatment plans that address both physical and systemic causes (Jimenez, n.d.).

2. Restoring Spinal and Joint Mobility

Muscle imbalances can lead to spinal misalignments, or subluxations, which restrict joint motion and exacerbate pain. Chiropractic adjustments realign the spine and joints, reducing stress on muscles and promoting balanced function. For example, adjustments can correct pelvic tilt caused by tight hip flexors, alleviating lower back pain (Wilczyński et al., 2020).

3. Enhancing Nervous System Function

The nervous system regulates muscle activation and coordination. Subluxations can disrupt nerve signals, leading to muscle weakness or overactivity. Chiropractic adjustments improve nervous system function, ensuring proper muscle signaling and coordination (Jimenez, n.d.).

4. Reducing Muscle Tension and Pain

Chiropractic techniques, such as soft tissue manipulation and myofascial release, target tight muscles and trigger points, improving flexibility and reducing pain. These methods are effective for conditions like upper crossed syndrome, where tight pectoral muscles contribute to shoulder discomfort (Nitayarak et al., 2021).

5. Supporting Healing Through Nutrition

Nutritional counseling, a key component of integrative care, addresses deficiencies like low protein or magnesium that impair muscle function. A diet rich in anti-inflammatory foods, such as omega-3s and antioxidants, supports tissue repair and reduces inflammation, aiding recovery from imbalances (Jimenez, n.d.).

6. Integrating Complementary Therapies

Integrative care incorporates massage therapy, acupuncture, and naturopathic approaches to address imbalances holistically. Massage relaxes tight muscles, acupuncture reduces pain and inflammation, and naturopathy supports systemic health, complementing chiropractic adjustments (Jimenez, n.d.).

7. Empowering Patients Through Education

Clear communication empowers patients to understand their imbalances and take an active role in recovery. Providing personalized exercise and nutrition plans fosters adherence. “Educating patients about their condition promotes lasting wellness,” notes a chiropractic expert (Jimenez, n.d.).

Can Core Exercises Help with Back Pain?-Video

Exercises to Correct Muscle Imbalances

Targeted exercises strengthen weak muscles, stretch tight ones, and improve coordination, supporting recovery and wellness. Below are evidence-based exercises for the upper and lower extremities, suitable for home or clinical use, inspired by integrative approaches (Jimenez, n.d.; Nitayarak et al., 2021; Wilczyński et al., 2020).

Upper Body Exercises

These exercises address imbalances such as forward head posture and rounded shoulders, which can lead to neck and shoulder pain.

Scapular Retraction (Strengthens Upper Back, Stretches Chest)
- Equipment: Resistance band or none
- Instructions:
  1. Stand with feet shoulder-width apart, holding a resistance band with both hands.
  2. Pull the band apart by squeezing shoulder blades together, keeping arms straight.
  3. Hold for 2 seconds, then slowly return to the starting position.
  4. Perform 3 sets of 10–12 repetitions.
- Benefits: Strengthens rhomboids and trapezius, counteracting tight pectoral muscles (Nitayarak et al., 2021).
Pectoral Stretch (Stretches the Chest)
- Equipment: Doorway or wall
- Instructions:
  1. Stand in a doorway with arms bent at 90 degrees, forearms on the doorframe.
  2. Lean forward gently to feel a stretch in the chest.
  3. Hold for 20–30 seconds, repeat 2–3 times.
- Benefits: Improves pectoralis minor flexibility, reducing shoulder tension (Nitayarak et al., 2021).
Chin Tuck (Strengthens Neck Flexors, Stretches Neck Extensors)
- Equipment: None
- Instructions:
  1. Sit or stand with a straight spine.
  2. Gently tuck chin toward chest, creating a “double chin” without tilting the head.
  3. Hold for 5 seconds, repeat 10–12 times.
- Benefits: Corrects forward head posture and strengthens deep neck flexors (Jimenez, n.d.).

Lower Body Exercises

These exercises target imbalances in the lower extremities, such as weak glute muscles or tight hip flexors, which can contribute to lower back pain.

Glute Bridge (Strengthens Glutes, Stretches Hip Flexors)
- Equipment: None
- Instructions:
  1. Lie on your back with knees bent, feet flat on the floor, hip-width apart.
  2. Lift hips toward the ceiling, squeezing glutes at the top.
  3. Hold for 2 seconds, then lower slowly.
  4. Perform 3 sets of 12–15 repetitions.
- Benefits: Strengthens glutes, stabilizes pelvis, and reduces hip flexor tightness (Wilczyński et al., 2020).
Hip Flexor Stretch (Stretches Hip Flexors)
- Equipment: None
- Instructions:
  1. Kneel on one knee with the other foot in front, forming a 90-degree angle.
  2. Gently push your hips forward to feel a stretch in the front of your kneeling hip.
  3. Hold for 20–30 seconds, switch sides, repeat 2–3 times.
- Benefits: Increases hip flexor flexibility, reducing pelvic tilt (Jimenez, n.d.).
Hamstring Curl with Resistance Band (Strengthens Hamstrings)
- Equipment: Resistance band
- Instructions:
  1. Lie face down with a resistance band looped around one ankle and anchored to a stable object.
  2. Bend your knee to pull the band toward your glutes, then slowly return to the starting position.
  3. Perform 3 sets of 10–12 repetitions per leg.
- Benefits: Balances quadriceps dominance, reducing injury risk (Silvers-Granelli et al., 2021).

Core Exercises

Core strength stabilizes the spine and pelvis, preventing imbalances that contribute to pain and dysfunction.

Plank (Strengthens Core)
- Equipment: None
- Instructions:
  1. Lie face down, then prop yourself up on your forearms and toes, keeping your body in a straight line.
  2. Hold for 20–60 seconds, depending on ability, repeat 3 times.
- Benefits: Strengthens transverse abdominis and core muscles, supporting spinal alignment (Wilczyński et al., 2020).
Dead Bug (Strengthens Core, Improves Coordination)
- Equipment: None
- Instructions:
  1. Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle.
  2. Slowly extend one arm overhead and the opposite leg toward the floor, keeping lower back pressed into the ground.
  3. Return to the starting position and repeat on the other side.
  4. Perform 3 sets of 10–12 repetitions per side.
- Benefits: Enhances core stability and coordination, reducing lower back strain (Jimenez, n.d.).

Integrative Therapies for Muscle Imbalances

Complementary therapies enhance chiropractic care, promoting holistic recovery and wellness.

1. Massage Therapy

Massage targets tight muscles and trigger points, improving flexibility and reducing pain. Deep tissue massage can help release tension in the upper trapezius, addressing imbalances that contribute to neck and shoulder pain (Ginszt et al., 2022).

2. Acupuncture

Acupuncture reduces pain and inflammation by stimulating specific points, complementing chiropractic adjustments by promoting muscle relaxation and recovery (Jimenez, n.d.).

3. Nutritional Counseling

Nutrition supports muscle health and recovery. Integrative care includes counseling to address deficiencies, such as low protein or magnesium, that impair muscle function. A diet rich in anti-inflammatory foods, like omega-3s and antioxidants, aids tissue repair (Jimenez, n.d.).

4. Naturopathic Approaches

Naturopathic care focuses on natural remedies, such as herbal supplements or lifestyle changes, to support systemic health and muscle balance, complementing chiropractic interventions (Jimenez, n.d.).

Preventing Long-Term Complications

Untreated muscle imbalances can lead to chronic pain, joint degeneration, and reduced quality of life. For example, rotator cuff imbalances may contribute to shoulder issues that impair mobility (Mitterer et al., 2021). Similarly, lumbar-pelvic imbalances can exacerbate lower back pain (Wilczyński et al., 2020). Early intervention with integrative chiropractic care helps prevent these complications, thereby maintaining optimal health and function.

The Importance of Patient-Centered Care

Integrative care emphasizes patient-centered approaches, with clear communication ensuring successful outcomes. Educating patients about their imbalances, providing personalized exercise and nutrition plans, and explaining the benefits of treatment foster adherence. “When patients understand their condition, they’re more committed to their wellness journey,” notes a chiropractic expert (Jimenez, n.d.).

Conclusion

Upper and lower extremity pain and dysfunction may result from muscle imbalances caused by incorrect training, poor posture, repetitive motions, accidents, structural issues, systemic causes, or trigger points. Integrative chiropractic therapy, in conjunction with targeted exercises, massage, acupuncture, nutritional counseling, and naturopathic methods, provides a comprehensive, nonsurgical approach to reestablishing equilibrium, reducing pain, and enhancing overall well-being. Exercises such as planks, glute bridges, and scapular retractions are effective techniques that can be performed in a therapeutic environment or at home. This holistic approach promotes long-lasting health and vitality by empowering individuals and addressing underlying issues.

For more information or to seek care, contact a chiropractic specialist at 915-412-6680.

References

Ginszt, M., Zieliński, G., Szkutnik, J., Wójcicki, M., Wyszyńska, J., & Majcher, P. (2022). Cervical myofascial pain is associated with an imbalance of masticatory muscle activity. International Journal of Environmental Research and Public Health, 19(3), 1577. https://doi.org/10.3390/ijerph19031577
Gea, J., Pascual, S., Casadevall, C., Orozco-Levi, M., & Barreiro, E. (2013). Pathophysiology of muscle dysfunction in COPD. Journal of Applied Physiology, 114(9), 1222–1234. https://doi.org/10.1152/japplphysiol.00981.2012
Grace, T. G., Sweetser, E. R., Nelson, M. A., Ydens, L. R., & Skipper, B. J. (1984). Isokinetic muscle imbalance and knee-joint injuries: A prospective blind study. The Journal of Bone and Joint Surgery. American Volume, 66(5), 734–740. https://pubmed.ncbi.nlm.nih.gov/6725320/
Jimenez, A. (n.d.). How to fix muscle imbalance. Dr. Alex Jimenez DC. https://dralexjimenez.com/how-to-fix-muscle-imbalance/
Kawaguchi, K., Obayashi, J., Ohyama, K., Zuccollo, J., & Pringle, K. C. (2021). Muscle imbalance as a cause of scoliosis: A study in a fetal lamb abdominal wall defect model. Pediatric Surgery International, 37(12), 1755–1760. https://doi.org/10.1007/s00383-021-05000-2
Mitterer, M., Matis, N., Gassenbauer, C., Redl, I., & Svehlik, M. (2021). Muscle volume imbalance may be associated with static posterior humeral head subluxation. BMC Musculoskeletal Disorders, 22(1), 279. https://doi.org/10.1186/s12891-021-04146-3
Nitayarak, H., Charntaraviroj, P., & Bumrerraj, S. (2021). Effects of scapular stabilization exercises on posture and muscle imbalances in women with upper crossed syndrome: A randomized controlled trial. Journal of Back and Musculoskeletal Rehabilitation, 34(6), 1031–1040. https://doi.org/10.3233/BMR-200088
Ruedemann, A. D., Jr. (1956). Scoliosis and vertical ocular muscle imbalance. AMA Archives of Ophthalmology, 56(3), 389–414. https://doi.org/10.1001/archopht.1956.00930040397007
Silvers-Granelli, H. J., Cohen, M., Espregueira-Mendes, J., & Mandelbaum, B. (2021). Hamstring muscle injury in the athlete: State of the art. Journal of ISAKOS, 6(3), 170–181. https://doi.org/10.1136/jisakos-2017-000145
Wilczyński, J., Nowakowska, K., & Zorena, K. (2020). Dynamics of changes in isometric strength and muscle imbalance in the treatment of women with low back pain. BioMed Research International, 2020, 6139535. https://doi.org/10.1155/2020/6139535

September 23, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, El Paso TX body, chiropractic care, dralexjimenez, exercise, flexibility, health, joint, joint health, joint pain, mobility, muscle health, musculoskeletal, musculoskeletal health, musculoskeletal pain, musculoskeletal system, nonsurgical, nonsurgical treatment, pain, somatovisceral pain, spinal health, spinal joints, spinal pain, spine, spine care, stretching, treatment, viscerosomatic pain, wellness

Stretching & Flexibility Strategies for Joint Pain Management

Unlock better flexibility and reduce joint pain through effective stretching exercises. Empower your body today.

Chiropractic Care and Integrative Medicine: A Holistic Approach to Joint Pain Relief and Recovery

Joint pain can transform daily activities like walking, lifting, or sitting into significant challenges, particularly for those recovering from personal injuries or managing chronic conditions. Whether it’s a persistent ache in your knees, stiffness in your shoulders, or radiating pain from your lower back, joint pain affects millions worldwide. Nonsurgical solutions like chiropractic care, combined with stretching exercises and integrative medicine approaches, offer a natural, evidence-based way to manage pain, restore mobility, and promote long-term healing. By addressing the root causes of joint pain, this holistic approach supports recovery and enhances overall wellness.

This comprehensive guide explores the clinical rationale for integrating chiropractic care with stretching and integrative therapies to alleviate joint pain. We’ll examine the causes and risk factors for joint pain in the upper and lower extremities, highlight the role of complementary therapies like massage, acupuncture, and nutrition, and provide practical stretching exercises for home or gym use. Supported by scientific research and expert insights, this article empowers you to take control of your joint health, whether recovering from motor vehicle accidents (MVAs), work injuries, sports trauma, or managing chronic conditions like fibromyalgia or severe sciatica.

Understanding Joint Pain: Causes and Risk Factors

Joint pain can stem from a variety of factors, particularly for individuals recovering from injuries or dealing with chronic pain syndromes. Identifying these causes is crucial for developing a personalized, holistic treatment plan. Below are the primary contributors to joint pain in both upper and lower extremities:

1. Mechanical Factors

Joint Misalignment: Misaligned joints in the spine, shoulders, or knees can place uneven stress on muscles, tendons, ligaments, and nerves, leading to pain and inflammation. For example, spinal misalignments (subluxations) can cause radiating pain, while knee malalignment may contribute to patellofemoral pain syndrome (Steinberg et al., 2021; ChiroMed – Integrated Medicine, n.d.).
Overuse and Repetitive Stress: Repetitive motions from work, sports, or daily activities can strain joints, leading to conditions like shoulder impingement syndrome or tendinitis. Workers or athletes performing repetitive tasks are particularly susceptible (Tauqeer et al., 2024).
Trauma or Injury: Acute injuries, such as sprains, fractures, or dislocations from MVAs, work accidents, or sports, can damage joint structures, causing pain and limiting mobility. For instance, whiplash-associated disorders (WAD) or anterior cruciate ligament (ACL) injuries are common in accident victims and athletes (Hurley, 1997; ChiroMed – Integrated Medicine, n.d.).

2. Degenerative Conditions

Osteoarthritis: A leading cause of joint pain, osteoarthritis involves cartilage breakdown in joints like the knees, hips, and hands, resulting in pain, stiffness, and reduced range of motion (Luan et al., 2022).
Degenerative Disc Disease: Wear and tear on spinal discs can cause bulging or herniation, leading to back pain and nerve irritation, particularly after trauma like MVAs (ChiroMed – Integrated Medicine, n.d.).

3. Nerve Compression

Pinched Nerves: Compression of nerves by herniated discs, bone spurs, or muscle strain can cause radiating pain, numbness, or weakness, common in conditions like severe sciatica or WAD from MVAs (ChiroMed – Integrated Medicine, n.d.).
Inflammatory Conditions: Autoimmune diseases like rheumatoid arthritis can cause inflammation in joints or surrounding tissues, exacerbating nerve pain (Dumoulin et al., 2023).

4. Generalized Joint Hypermobility (GJH)

Some individuals have naturally flexible joints, increasing the risk of joint instability and pain, particularly in the spine or knees. This is common in athletes or those with conditions like scoliosis (Russek et al., 2023; Steinberg et al., 2021).

5. Lifestyle and Environmental Factors

Sedentary Lifestyle: Lack of movement can lead to muscle stiffness and reduced joint lubrication, increasing pain risk.
Obesity: Excess body weight places additional stress on weight-bearing joints and the spine, contributing to pain and nerve compression (Luan et al., 2022).
Poor Posture and Ergonomics: Improper sitting, lifting, or repetitive tasks can strain joints and nerves, exacerbating pain, especially in post-accident recovery (ChiroMed – Integrated Medicine, n.d.).
Inadequate Nutrition: Poor diet lacking anti-inflammatory nutrients can impair tissue repair and increase inflammation, worsening joint pain (ChiroMed – Integrated Medicine, n.d.).

Overlapping Risk Profiles

These factors often overlap, creating a complex risk profile for joint pain. For example, an individual recovering from an MVA may have a herniated disc causing nerve compression, compounded by poor posture or obesity. Similarly, an athlete with GJH may experience joint instability during high-impact activities, increasing pain risk. Chiropractic care, stretching, and integrative therapies target these overlapping risks by improving joint alignment, enhancing muscle function, reducing inflammation, and supporting nerve health, offering a holistic approach to pain management and recovery.

The Clinical Rationale for Chiropractic Care, Stretching, and Integrative Medicine

Chiropractic care, combined with stretching exercises and integrative medicine, addresses the root causes of joint and nerve pain, offering a nonsurgical, patient-centered solution for recovery from personal injuries like MVAs, work-related trauma, or sports injuries, as well as chronic conditions like fibromyalgia or severe sciatica. Below is the clinical rationale for this integrative approach:

1. Restoring Joint Alignment and Nerve Function

Chiropractic Adjustments: Chiropractic adjustments apply controlled force to misaligned joints to restore proper alignment, reducing pressure on nerves and improving mobility. For example, spinal adjustments can alleviate nerve irritation from herniated discs or WAD, addressing radiating pain (Rhyu et al., 2015; ChiroMed – Integrated Medicine, n.d.).
Reducing Joint and Nerve Stress: Misaligned joints or discs can compress nerves, leading to pain and inflammation. Adjustments redistribute forces, reducing wear and tear, particularly in osteoarthritis or post-traumatic injuries (Luan et al., 2022).
Evidence: Research shows thrust joint manipulation is effective for improving joint function and reducing pain in the lumbar and thoracic spine, with high confidence in its safety (Puentedura et al., 2017).

2. Enhancing Muscle Function and Proprioception

Muscle Activation: Joint or nerve injuries, such as ACL tears or WAD, can reduce voluntary muscle activation, leading to weakness and atrophy. Chiropractic care and targeted exercises restore muscle function by improving neural signaling (Hurley, 1997).
Proprioception: Injuries from MVAs or sports can impair proprioception, increasing the risk of further injury. Stretching and strengthening exercises enhance proprioceptive feedback, improving joint stability and coordination (Steinberg et al., 2021).
Evidence: Isometric exercises, often prescribed with chiropractic care, increase muscle activity and reduce pain in patients with low back issues (Rhyu et al., 2015).

3. Reducing Inflammation and Pain

Anti-Inflammatory Effects: Chiropractic adjustments and stretching improve joint mobility and blood flow, reducing inflammation around joints and nerves. Integrative therapies like nutrition further enhance this by addressing systemic inflammation (Dumoulin et al., 2023; ChiroMed – Integrated Medicine, n.d.).
Pain Modulation: Stretching exercises, combined with manual therapy, significantly reduce pain in conditions like knee osteoarthritis and shoulder impingement syndrome (Luan et al., 2022; Tauqeer et al., 2024).
Evidence: A meta-analysis found that stretching exercises alone resulted in a clinically meaningful reduction in knee osteoarthritis pain, with enhanced benefits when combined with other therapies (Luan et al., 2022).

4. Preventing Long-Term Complications

Joint and Nerve Stability: For individuals with GJH, scoliosis, or post-traumatic injuries, chiropractic care and exercises strengthen supporting muscles, reducing the risk of joint instability and nerve compression (Russek et al., 2023; Steinberg et al., 2021).
Holistic Healing: By addressing biomechanical, muscular, neurological, and systemic factors, this approach promotes long-term health, preventing chronic pain and nerve damage (ChiroMed – Integrated Medicine, n.d.).
Evidence: Rehabilitation programs with stretching and strengthening improve outcomes in patients with joint hypermobility, scoliosis, or post-accident trauma (Steinberg et al., 2021).

5. Complementary Therapies

Massage Therapy: Massage reduces muscle tension, improves circulation, and prepares tissues for chiropractic adjustments, particularly for sports injuries, WAD, or complex herniated discs from MVAs (Tauqeer et al., 2024; ChiroMed – Integrated Medicine, n.d.).
Acupuncture: Acupuncture stimulates endorphin release, reduces inflammation, and improves neural signaling, effective for osteoarthritis, low back pain, and fibromyalgia (Luan et al., 2022).
Nutrition: An anti-inflammatory diet supports tissue repair and reduces nerve irritation, complementing chiropractic care and aiding recovery from musculoskeletal injuries (ChiroMed – Integrated Medicine, n.d.).
Naturopathy and Health Coaching: Naturopathic approaches and health coaching guide patients in adopting sustainable lifestyle changes, such as improved diet and stress management, to support joint health and overall wellness (ChiroMed – Integrated Medicine, n.d.).
Integrative Approach: Combining chiropractic care, stretching, massage, acupuncture, nutrition, and naturopathy addresses the multifaceted nature of joint and nerve pain, promoting natural healing and preventing long-term complications (ChiroMed – Integrated Medicine, n.d.).
Evidence: Manual therapies and nutritional interventions enhance outcomes in musculoskeletal and nerve-related conditions (Tauqeer et al., 2024; ChiroMed – Integrated Medicine, n.d.).

6. Patient-Centered Care

Clear communication ensures tailored treatment plans, whether managing chronic conditions like fibromyalgia or recovering from an MVA. Patient education empowers individuals with home exercises, nutritional strategies, and lifestyle changes to maintain progress (ChiroMed – Integrated Medicine, n.d.).
Evidence: Patient-centered care improves adherence and outcomes in musculoskeletal and nerve pain management (Jimenez, 2016).

This integrative approach targets overlapping risk factors—misalignment, muscle weakness, inflammation, and nerve compression—providing a comprehensive solution for pain relief and recovery from personal injuries.

5 Things You Need to Know About
Ligamentous Injuries Before They Get Worse-Video

Stretching and Flexibility Exercises for Joint and Nerve Pain Relief

Stretching and flexibility exercises are essential for maintaining joint health, relieving nerve pressure, and reducing pain, especially for conditions involving radiating pain or post-injury recovery from MVAs, work injuries, or sports trauma. Below are practical exercises suitable for home or gym settings, supported by research. Consult a healthcare provider before starting, particularly if you have nerve-related conditions, injuries, or GJH.

1. Cat-Cow Stretch (Spinal Flexibility)

Purpose: Enhances spinal flexibility, reduces low back pain, and relieves nerve pressure, ideal for MVA or sports injury recovery.
How to Perform:
1. Position yourself on hands and knees, with hands under shoulders and knees under hips.
2. Inhale, letting your abdomen drop toward the floor while gently arching your back (Cow Pose).
3. Exhale, arching your back upward like a cat, tucking your chin to your chest (Cat Pose).
4. Repeat 3–5 times, moving slowly.
Benefits: Increases spinal mobility and reduces tension in back muscles, beneficial for sciatica or fibromyalgia (Jimenez, 2016).
Frequency: Perform daily, morning and evening, for 5–10 minutes.
Tip: Move smoothly to avoid straining the spine.

2. Knee-to-Chest Stretch (Lower Back and Hip Flexibility)

Purpose: Relieves tension in the lower back and hips, beneficial for nerve-related pain or post-MVA recovery.
How to Perform:
1. Lie on your back with knees bent and feet flat.
2. Grasp one knee with both hands and pull it toward your chest.
3. Hold for 30 seconds, then return to the starting position.
4. Repeat with the other knee or both knees together.
Benefits: Improves lumbar flexibility and reduces nerve irritation, supporting recovery from complex herniated discs (Jimenez, 2016).
Frequency: Perform 2–3 times per leg, twice daily.
Tip: Keep your lower back pressed against the floor.

3. Piriformis Stretch (Hip and Nerve Relief)

Purpose: Stretches the piriformis muscle to relieve pressure on nerves, beneficial for radiating leg pain or sciatica.
How to Perform:
1. Lie on your back with knees bent and feet flat.
2. Place your right ankle over your left thigh, creating a “figure 4” shape.
3. Pull your left thigh toward your chest, holding for 20–30 seconds.
4. Repeat on the other side.
Benefits: Reduces nerve compression and lower back pain (ChiroMed – Integrated Medicine, n.d.).
Frequency: Perform 2–3 times per side, daily.
Tip: Keep your head and shoulders relaxed on the floor.

4. Hamstring Stretch (Lower Extremity Flexibility)

Purpose: Improves hamstring flexibility, reducing stress on knees and lower back, beneficial for osteoarthritis or post-injury recovery.
How to Perform:
1. Sit with one leg extended and the other bent, with the sole of the bent leg against the inner thigh of the extended leg.
2. Lean forward from your hips, reaching toward your toes, keeping your back straight.
3. Hold for 20–30 seconds, then switch legs.
Benefits: Reduces knee osteoarthritis pain and improves function (Luan et al., 2022).
Frequency: Perform 2–3 times per leg, daily.
Tip: Hinge at the hips to avoid rounding your back.

5. Shoulder Blade Squeeze (Upper Extremity Flexibility)

Purpose: Enhances scapular mobility and reduces shoulder impingement pain, common in repetitive work or sports.
How to Perform:
1. Sit or stand with arms relaxed at your sides.
2. Squeeze your shoulder blades together, as if holding a pencil between them.
3. Hold for 5–10 seconds, then release.
Benefits: Improves scapular range of motion and reduces shoulder pain, supporting recovery from work injuries (Tauqeer et al., 2024).
Frequency: Perform 10–15 repetitions, 2–3 times daily.
Tip: Keep shoulders relaxed to avoid shrugging.

6. Standing Quadriceps Stretch (Knee and Hip Flexibility)

Purpose: Stretches quadriceps to reduce knee pain and improve mobility, ideal for ACL injury or post-MVA recovery.
How to Perform:
1. Stand near a wall for balance, holding one ankle with the same-side hand.
2. Pull your ankle toward your buttocks, keeping knees aligned.
3. Hold for 20–30 seconds, then switch legs.
Benefits: Enhances knee flexibility and reduces patellofemoral pain (Steinberg et al., 2021).
Frequency: Perform 2–3 times per leg, daily.
Tip: Tuck your pelvis to avoid arching your lower back.

7. Neck Rotation Stretch (Cervical Flexibility)

Purpose: Reduces neck stiffness and improves cervical mobility, especially for GJH or WAD from MVAs.
How to Perform:
1. Sit or stand with your back straight.
2. Turn your head to the right, looking over your shoulder, and hold for 15–20 seconds.
3. Return to center and repeat on the left.
Benefits: Improves cervical range of motion and reduces instability symptoms, beneficial for migraine or neck pain management (Russek et al., 2023).
Frequency: Perform 3–5 repetitions per side, twice daily.
Tip: Move within your comfortable range to avoid strain.

Tips for Safe Stretching

Warm Up First: Engage in 5–10 minutes of light activity, like walking, to prepare muscles and joints (Jimenez, 2016).
Avoid Overstretching: Stretch to mild tension, not pain, to prevent nerve irritation or injury.
Breathe Deeply: Inhale and exhale slowly to enhance relaxation and muscle lengthening.
Consult a Professional: Work with a chiropractor or integrative medicine specialist to ensure proper technique, especially for nerve-related pain or post-injury recovery.

Integrative Therapies for Enhanced Pain Relief

Integrative therapies like massage, acupuncture, nutrition, and naturopathy complement chiropractic care and stretching, addressing muscle tension, inflammation, and nerve irritation to enhance pain relief and recovery from personal injuries.

1. Massage Therapy

Benefits: Massage reduces muscle tension, improves circulation, and prepares tissues for chiropractic adjustments, particularly for sports injuries, WAD, or complex herniated discs from MVAs (Tauqeer et al., 2024; ChiroMed – Integrated Medicine, n.d.).
Application: Techniques like deep tissue massage or myofascial release target tight muscles and fascia, enhancing stretching benefits.
Evidence: Manual therapy significantly reduces pain and improves function in musculoskeletal and nerve-related conditions (Tauqeer et al., 2024).

2. Acupuncture

Benefits: Acupuncture stimulates endorphin release, reduces inflammation, and improves neural signaling, effective for osteoarthritis, low back pain, and fibromyalgia (Luan et al., 2022).
Application: Integrated with chiropractic care, acupuncture addresses local and systemic pain pathways, supporting recovery.
Evidence: Research supports acupuncture as an effective adjunct for musculoskeletal pain (Luan et al., 2022).

3. Nutrition

Benefits: An anti-inflammatory diet rich in omega-3 fatty acids, fruits, vegetables, and whole grains supports tissue repair and reduces nerve irritation, crucial for recovery from injuries like MVAs or sports trauma (ChiroMed – Integrated Medicine, n.d.).
Application: Nutritional counseling complements chiropractic care, promoting internal healing and reducing inflammation.
Evidence: Proper nutrition enhances recovery from musculoskeletal injuries (ChiroMed – Integrated Medicine, n.d.).

4. Naturopathy and Health Coaching

Benefits: Naturopathic approaches and health coaching guide patients in adopting sustainable lifestyle changes, such as improved diet, exercise, and stress management, to support joint health and overall wellness (ChiroMed – Integrated Medicine, n.d.).
Application: Personalized coaching helps patients set achievable goals, improving adherence to treatment plans.
Evidence: Health coaching improves outcomes in chronic disease management, including joint pain (ChiroMed – Integrated Medicine, n.d.).

Preventing Long-Term Joint and Nerve Problems

Chiropractic care, stretching, and integrative medicine not only relieve pain but also prevent long-term complications by addressing underlying causes. Key strategies include:

Regular Chiropractic Visits: Routine adjustments maintain joint alignment and reduce nerve pressure, preventing chronic issues like sciatica or fibromyalgia.
Consistent Exercise: Daily stretching and strengthening enhance joint stability and nerve health, supporting recovery from complex injuries.
Healthy Lifestyle Choices: Maintain a healthy weight, eat an anti-inflammatory diet, and practice good posture to reduce stress on joints and nerves.
Naturopathic Support: Work with a naturopath to optimize nutrition and lifestyle factors for long-term wellness.
Early Intervention: Seek care at the first sign of pain to prevent progression to chronic conditions like osteoarthritis or severe sciatica.

Conclusion

Joint and nerve pain, whether from personal injuries like MVAs, work-related trauma, or chronic conditions like osteoarthritis or fibromyalgia, can significantly impact daily life. Chiropractic care combined with stretching exercises and integrative therapies offers a powerful, nonsurgical solution to manage and prevent pain. By addressing joint misalignment, enhancing muscle function, reducing inflammation, and relieving nerve pressure through massage, acupuncture, nutrition, and naturopathy, this approach targets the root causes of discomfort. By incorporating the stretching exercises above and seeking professional guidance, you can improve function, reduce pain, and enjoy a more active, pain-free life.

References

ChiroMed – Integrated Medicine. (n.d.). ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX. https://chiromed.com/

Dumoulin, Q. A., van Steenbergen, H. W., & van der Helm-van Mil, A. H. M. (2023). Correspondence on ‘Role of joint damage, malalignment and inflammation in articular tenderness in rheumatoid arthritis, psoriatic arthritis and osteoarthritis’. Annals of the Rheumatic Diseases, 82(7), e160. https://doi.org/10.1136/annrheumdis-2021-220511

Hurley, M. V. (1997). The effects of joint damage on muscle function, proprioception and rehabilitation. Manual Therapy, 2(1), 11–17. https://doi.org/10.1054/math.1997.0281

Jimenez, A. (2016, June). The importance of stretching and flexibility. El Paso Chiropractor Blog. https://www.elpasochiropractorblog.com/2016/06/the-importance-of-stretching-and.html

Luan, L., El-Ansary, D., Adams, R., Wu, S., & Han, J. (2022). Knee osteoarthritis pain and stretching exercises: A systematic review and meta-analysis. Physiotherapy, 114, 16–29. https://doi.org/10.1016/j.physio.2021.10.001

Puentedura, E. J., Slaughter, R., Reilly, S., Ventura, E., & Young, D. (2017). Thrust joint manipulation utilization by U.S. physical therapists. Journal of Manual & Manipulative Therapy, 25(2), 74–82. https://doi.org/10.1080/10669817.2016.1187902

Rhyu, H.-S., Park, H.-S., & Park, J.-S. (2015). The effects of isometric exercise types on pain and muscle activity in patients with low back pain. Journal of Exercise Rehabilitation, 11(4), 211–214. https://doi.org/10.12965/jer.150224

Russek, L. N., Block, N. P., Byrne, E., Chalela, S., Chan, C., Comerford, M., … Hakim, A. (2023). Presentation and physical therapy management of upper cervical instability in patients with symptomatic generalized joint hypermobility: International expert consensus recommendations. Frontiers in Medicine, 9, 1072764. https://doi.org/10.3389/fmed.2022.1072764

Steinberg, N., Tenenbaum, S., Zeev, A., & Hershkovitz, I. (2021). Generalized joint hypermobility, scoliosis, patellofemoral pain, and physical abilities in young dancers. BMC Musculoskeletal Disorders, 22(1), 161. https://doi.org/10.1186/s12891-021-04023-z

Tauqeer, S., Arooj, A., & Javed, K. (2024). Effects of manual therapy in addition to stretching and strengthening exercises to improve scapular range of motion, functional capacity and pain in patients with shoulder impingement syndrome: A randomized controlled trial. BMC Musculoskeletal Disorders, 25(1), 192. https://doi.org/10.1186/s12891-024-07294-4

September 2, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, Exercises back, back pain, chiropractic care, crossfit, dralexjimenez, exercise, health, low back, low back pain, muscle health, musculoskeletal, musculoskeletal health, musculoskeletal pain, musculoskeletal system, nonsurgical, nonsurgical treatment, pain, somatovisceral pain, spinal health, spinal pain, spine, spine care, treatment, viscerosomatic pain, weight training, wellness

Exercises & Chiropractic Care for Muscle Pain Management

Find out how chiropractic care exercises can be a solution for muscle pain and help you regain flexibility and comfort.

Harnessing Chiropractic Care and Exercise to Combat Muscle Pain: A Holistic Approach with Dr. Alexander Jimenez in El Paso, TX

Muscle pain is like that one friend who shows up uninvited and overstays their welcome. Whether it’s a dull ache from hours hunched over a laptop or a sharp sting from trying to channel your inner Olympian at the gym, musculoskeletal pain can throw a wrench in your daily routine. Fortunately, combining chiropractic care with dynamic exercises like CrossFit and weight training offers a powerful, non-surgical way to alleviate pain and restore your body’s natural function. In El Paso, Texas, Dr. Alexander Jimenez, DC, APRN, FNP-BC, is the go-to expert for tackling pain, especially for personal injury victims. His integrative approach, blending chiropractic expertise with advanced diagnostics and a dash of functional medicine, is helping people move better and feel better. This blog dives deep into why this combo works, how it addresses the root causes of pain, and what small changes you can make to keep pain at bay—all with a sprinkle of humor to keep it light. Let’s get started!

Understanding Musculoskeletal Pain: Why Your Body’s Throwing a Tantrum

Your musculoskeletal system—made up of bones, muscles, tendons, ligaments, and joints—is like the scaffolding of a house. It holds you up, lets you move, and occasionally groans under pressure. When it’s out of whack, you get musculoskeletal pain, which can feel like anything from a mild nuisance to a full-on rebellion. Common culprits include:

Poor Posture: Slouching at your desk like you’re auditioning for a role as a question mark.
Repetitive Strain: Typing, lifting, or swinging a hammer like you’re Thor, but without the godly recovery powers.
Injuries: From car accidents to that time you thought you could “just jump” that fence.
Environmental Factors: Sedentary lifestyles, inadequate ergonomics (think chairs that feel like medieval torture devices), or even stress that tightens your muscles like a coiled spring.

Dr. Alexander Jimenez, a chiropractor and board-certified Family Nurse Practitioner in El Paso, explains that pain often stems from biomechanical dysfunctions—like misaligned joints or imbalanced muscles—amplified by lifestyle choices such as poor nutrition or lack of exercise (ChiroMed – Integrated Medicine, n.d.). For instance, sitting for hours can shorten hip flexors, pulling on your lower back, while repetitive motions can overwork tendons, leading to conditions like tendonitis. A study on isometric exercises showed they reduce low back pain by strengthening stabilizing muscles, supporting Dr. Jimenez’s holistic approach (Alayat et al., 2015).

References

ChiroMed – Integrated Medicine. (n.d.). ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX. Retrieved from https://chiromed.com/
Alayat, M. S., Mohamed, A. A., & El Fiky, A. A. (2015). The Effects of Isometric Exercise Types on Pain and Muscle Activity in Patients with Low Back Pain. Journal of Physical Therapy Science, 27(8), 2507-2511. https://pubmed.ncbi.nlm.nih.gov/26311960/

Chiropractic Care: Your Spine’s Personal Cheerleader

Chiropractic care is like giving your spine a motivational speech. It focuses on aligning the spine and joints to restore proper function, easing pressure on nerves and muscles. Dr. Jimenez uses techniques like spinal manipulation—gentle, controlled thrusts to correct misalignments—to reduce pain and boost mobility. It’s like hitting the reset button on your body’s motherboard. A systematic review found that direct access to physical therapy, including chiropractic care, is cost-effective and improves outcomes for musculoskeletal disorders compared to seeing a physician first (Ojha et al., 2021). Translation: you get relief faster without draining your wallet.

But chiropractic care isn’t just about cracking backs (though the satisfying pop is a bonus). Dr. Jimenez integrates non-surgical treatments, such as spinal decompression, which gently stretches the spine to relieve disc pressure, and manual therapies to loosen tight muscles (ChiroMed – Integrated Medicine, n.d.). For personal injury victims—like those nursing whiplash from a fender-bender—his approach is a game-changer. He utilizes advanced imaging techniques, such as X-rays and MRIs, to identify hidden injuries like ligament tears or disc herniations that may be missed during standard exams (Jimenez, 2024). This precision ensures treatment targets the real problem, not just the symptoms.

References

Ojha, H. A., Fritz, J. M., & Maletsky, K. (2021). Cost-effectiveness and outcomes of direct access to physical therapy for musculoskeletal disorders compared to physician-first access in the United States: Systematic review and meta-analysis. Physical Therapy, 101(2), pzaa201. https://pubmed.ncbi.nlm.nih.gov/33336765/
ChiroMed – Integrated Medicine. (n.d.). ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX. Retrieved from https://chiromed.com/
Jimenez, A. (2024). El Paso Chiropractor | Injury Medical & Chiropractic Clinic. Injury Medical & Chiropractic Clinic.

CrossFit and Weight Training: The Muscle-Building Superheroes

If chiropractic care is the calm, wise mentor, CrossFit and weight training are the energetic coaches yelling, “You got this!” These exercise modalities build strength, stabilize joints, and improve flexibility, all of which help banish pain. According to Muscle and Strength, CrossFit’s high-intensity, varied workouts target multiple muscle groups, while weight training focuses on specific muscles for strength and endurance (Muscle and Strength, n.d.). Together, they’re like peanut butter and jelly for your musculoskeletal system—different but better together.

CrossFit: The Full-Body Party

CrossFit is like a fitness rave where every muscle gets an invite. Its high-intensity workouts combine strength, cardio, and flexibility in short, intense bursts called Workouts of the Day (WODs). These include exercises like:

Squats: Engage quadriceps, hamstrings, and glutes, stabilizing knees and reducing lower body pain.
Deadlifts: Strengthen the posterior chain (lower back, glutes, hamstrings), supporting spinal health.
Kettlebell Swings: Target core and hip muscles, improving posture and reducing back strain.
Pull-Ups: Work shoulders, upper back, and lats, easing tension from desk-bound postures.

A study on neuromuscular electrical stimulation found that isometric exercises, similar to some CrossFit movements, enhance blood flow and reduce inflammation, aiding muscle recovery (Maffiuletti et al., 2014). Dr. Jimenez incorporates CrossFit-inspired exercises into his rehabilitation plans, tailoring them to prevent re-injury while boosting functional strength (Jimenez, 2023a). For example, a WOD might involve an AMRAP (as many rounds as possible) of squats, push-ups, and burpees, building endurance and strength in one go.

Weight Training: The Sculptor’s Chisel

Weight training is the precision artist of fitness, targeting specific muscles to build strength and stability. Exercises like:

Bicep Curls: Strengthen arm muscles, reducing strain from repetitive tasks.
Bench Press: Targets chest, shoulders, and triceps, improving upper body stability.
Leg Press: Bolsters quads, hamstrings, and glutes, supporting knee and hip joints.
Deadlifts: Fortify lower back and core, complementing chiropractic adjustments.

Research shows that a single bout of weight training can reduce fatigue and boost energy, indirectly easing chronic pain (Herring et al., 2013). Dr. Jimenez’s “PUSH-as-Rx” system integrates these exercises to enhance mobility, ensuring patients move better with less pain (Jimenez, 2023a). Unlike CrossFit’s fast-paced WODs, weight training allows for longer rest periods, enabling you to focus on form and progressive overload—gradually increasing weight to build muscle.

References

Muscle and Strength. (n.d.). CrossFit vs. Weight Training: Which is Better? Retrieved from https://www.muscleandstrength.com/workouts/crossfit-vs-weight-training
Maffiuletti, N. A., Green, D. A., & Vaz, M. A. (2014). Time course of central and peripheral alterations after isometric neuromuscular electrical stimulation-induced muscle damage. European Journal of Applied Physiology, 114(9), 1865-1873. https://pubmed.ncbi.nlm.nih.gov/24917356/
Herring, M. P., O’Connor, P. J., & Dishman, R. K. (2013). The effect of a single bout of exercise on energy and fatigue states: A systematic review and meta-analysis. Fatigue: Biomedicine, Health & Behavior, 1(4), 223-242. https://www.tandfonline.com/doi/abs/10.1080/21641846.2013.843266
Jimenez, A. (2023a). El Paso Chiropractor | Injury Medical & Chiropractic Clinic. Injury Medical & Chiropractic Clinic.

The Science of Motion- Video

The Musculoskeletal System: Your Body’s Framework

Think of your musculoskeletal system as the scaffolding of a construction site—it keeps you upright, lets you move, and occasionally creaks under pressure. It includes bones for structure, muscles for power, tendons and ligaments for connection, and joints for flexibility. When this system becomes out of balance—such as from a car accident, poor posture, or attempting to lift a couch alone—it can lead to pain, stiffness, or limited mobility.

Dr. Jimenez notes that pain often results from overlapping risk factors, such as misaligned joints, inflammation, or lifestyle habits like prolonged sitting or poor diet (Jimenez, 2025). For example, tight hip flexors from sitting can pull on your lower back, while repetitive motions can strain tendons. Chiropractic care corrects these misalignments, while CrossFit and weight training strengthen supporting muscles, creating a pain-resistant framework. A study on the 6-minute walk test in rheumatoid arthritis patients showed that improved physical function reduces pain and enhances quality of life, supporting this approach (Wan et al., 2020).

References

Jimenez, A. (2025). Dr. Alexander Jimenez, DC, APRN, FNP-BC, IFMCP, CFMP, ATN. LinkedIn. Retrieved from https://www.linkedin.com/in/dralexjimenez/
Wan, S. W., Hebert, J. J., & Thomas, J. S. (2020). Clinical Associations and Prognostic Implications of the 6-Minute Walk Test in Rheumatoid Arthritis. Arthritis Care & Research, 72(8), 1056-1063. https://pubmed.ncbi.nlm.nih.gov/31309740/

Dr. Alexander Jimenez: El Paso’s Personal Injury MVP

In El Paso, Dr. Jimenez is the superhero of personal injury care. Whether you’ve been rear-ended in traffic or slipped on a wet floor, his dual expertise as a chiropractor and nurse practitioner makes him a one-stop shop for recovery. He uses advanced imaging—like X-rays and MRIs—to detect subtle injuries, such as microtears or nerve compression, that might be overlooked (Jimenez, 2024). His dual-scope procedures combine chiropractic adjustments with medical evaluations, like motion palpation to assess joint mobility or diagnostic tests to confirm disc issues (Jimenez, 2018).

What makes Dr. Jimenez stand out is his role as a medical-legal liaison. He provides detailed reports linking injuries to their causes, which is critical for insurance claims or legal cases. His clinic, Injury Medical & Chiropractic, collaborates with radiologists and specialists to deliver top-notch care (Jimenez, 2023b). For personal injury victims, this means not only physical recovery but also the documentation needed for fair compensation—because nobody wants to fight both pain and paperwork.

References

Jimenez, A. (2024). El Paso Chiropractor | Injury Medical & Chiropractic Clinic. Injury Medical & Chiropractic Clinic.
Jimenez, A. (2018). Shoulder Diagnostic Imaging Approach | El Paso, TX. El Paso Back Clinic.
Jimenez, A. (2023b). Dr. Jimenez Sports Care Enhances Fitness Performance. PushAsRx Athletic Training Centers.

Non-Surgical Treatments: The Dream Team

Dr. Jimenez’s integrative approach is like assembling the Avengers for your health. He combines chiropractic care with non-surgical treatments to tackle pain from all angles:

Acupuncture: Tiny needles that work like mini-magic wands to reduce inflammation and relax muscles.
Physical Therapy: Targeted exercises, such as those in CrossFit or weight training, are used to restore strength and mobility.
Nutrition Counseling: Personalized diets to fight inflammation and support muscle repair—like swapping chips for salmon.
Naturopathy: Natural remedies to boost overall wellness, because your body deserves some love.

These treatments address overlapping risk factors, like inflammation or poor mobility. For example, a study on backward walking found it reduces pain and improves function in knee osteoarthritis, complementing chiropractic care (Alghadir et al., 2019). Dr. Jimenez’s team at ChiroMed tailors these therapies to each patient, ensuring a holistic recovery (ChiroMed – Integrated Medicine, n.d.).

References

Alghadir, A. H., Anwer, S., & Alotaibi, M. (2019). Effect of 6-week retro or forward walking program on pain, functional disability, quadriceps muscle strength, and performance in individuals with knee osteoarthritis: A randomized controlled trial (retro-walking trial). BMC Musculoskeletal Disorders, 20(1), 159. https://pubmed.ncbi.nlm.nih.gov/31029168/
ChiroMed – Integrated Medicine. (n.d.). ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX. Retrieved from https://chiromed.com/

Small Changes, Big Wins: Dr. Jimenez’s Practical Tips

You don’t need to become a fitness guru or live at the chiropractor’s office to reduce pain. Dr. Jimenez suggests small, manageable changes to keep your body happy:

Posture Power: Stand tall, as if you’re posing for a superhero movie. Use a standing desk or set a timer to stretch every hour.
Mini Workouts: Try 5-minute CrossFit-style circuits—think squats, push-ups, and jumping jacks—to keep muscles active.
Eat Smart: Add anti-inflammatory foods like turmeric or berries. Dr. Jimenez’s nutrition counseling can help you plan.
Sleep Right: Get a supportive mattress. Your old one might be conspiring against your spine.

These tweaks, rooted in Dr. Jimenez’s integrative approach, can help prevent pain from returning. A study on sedentary adults found that simple strategies, such as setting activity goals, increase physical activity and reduce the risk of pain (Mansfield et al., 2016).

References

Mansfield, L., Hall, J., & Smith, L. (2016). When Adults Don’t Exercise: Behavioral Strategies to Increase Physical Activity in Sedentary Middle-Aged and Older Adults. Innovation in Aging, 1(1), igx007. https://pubmed.ncbi.nlm.nih.gov/30480102/

The Science of Synergy: Why It Works

The magic of combining chiropractic care with CrossFit and weight training lies in their teamwork. Chiropractic adjustments fix joint misalignments, reducing nerve irritation, while exercises strengthen the muscles that support those joints. The Timed Up and Go test shows that improved strength and mobility enhance overall health, reducing pain (Herman et al., 2019). Dr. Jimenez’s dual-scope approach amplifies these benefits by addressing biomechanical and systemic factors, ensuring lasting relief. CrossFit’s high-intensity, functional movements and weight training’s targeted strength gains create a robust, pain-resistant body (Muscle and Strength, n.d.).

References

Herman, T., Giladi, N., & Hausdorff, J. M. (2019). Timed Up and Go (TUG) test: Normative reference values for ages 20 to 59 years and relationships with physical and mental health risk factors. Journal of Primary Care & Community Health, 10, 2150132719881656. https://pubmed.ncbi.nlm.nih.gov/31646947/
Muscle and Strength. (n.d.). CrossFit vs. Weight Training: Which is Better? Retrieved from https://www.muscleandstrength.com/workouts/crossfit-vs-weight-training

Conclusion: A Serious Path to Pain-Free Living

Let’s drop the humor for a moment. Muscle pain can disrupt your life, but with the right approach, you can take control. Dr. Alexander Jimenez and his team at ChiroMed – Integrated Medicine in El Paso offer a comprehensive solution, combining chiropractic care, CrossFit, weight training, and non-surgical treatments to address the root causes of pain. His expertise in personal injury cases, supported by advanced diagnostics and legal documentation, ensures victims recover physically and secure fair compensation. By adopting small, evidence-based changes, you can prevent pain and live an active life. Consult Dr. Jimenez to start your journey to a pain-free life.

Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider, like Dr. Jimenez, for personalized treatment plans. The information aligns with evidence-based protocols; however, it should be verified by a professional for your specific condition.

References

ChiroMed – Integrated Medicine. (n.d.). ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX. Retrieved from https://chiromed.com/
Jimenez, A. (2025). Dr. Alexander Jimenez, DC, APRN, FNP-BC, IFMCP, CFMP, ATN. LinkedIn. Retrieved from https://www.linkedin.com/in/dralexjimenez/
Jimenez, A. (2024). El Paso Chiropractor | Injury Medical & Chiropractic Clinic. Injury Medical & Chiropractic Clinic.
Jimenez, A. (2023a). El Paso Chiropractor | Injury Medical & Chiropractic Clinic. Injury Medical & Chiropractic Clinic.
Jimenez, A. (2023b). Dr. Jimenez Sports Care Enhances Fitness Performance. PushAsRx Athletic Training Centers.
Jimenez, A. (2018). Shoulder Diagnostic Imaging Approach | El Paso, TX. El Paso Back Clinic.
Ojha, H. A., Fritz, J. M., & Maletsky, K. (2021). Cost-effectiveness and outcomes of direct access to physical therapy for musculoskeletal disorders compared to physician-first access in the United States: Systematic review and meta-analysis. Physical Therapy, 101(2), pzaa201. https://pubmed.ncbi.nlm.nih.gov/33336765/
Maffiuletti, N. A., Green, D. A., & Vaz, M. A. (2014). Time course of central and peripheral alterations after isometric neuromuscular electrical stimulation-induced muscle damage. European Journal of Applied Physiology, 114(9), 1865-1873. https://pubmed.ncbi.nlm.nih.gov/24917356/
Herring, M. P., O’Connor, P. J., & Dishman, R. K. (2013). The effect of a single bout of exercise on energy and fatigue states: A systematic review and meta-analysis. Fatigue: Biomedicine, Health & Behavior, 1(4), 223-242. https://www.tandfonline.com/doi/abs/10.1080/21641846.2013.843266
Alayat, M. S., Mohamed, A. A., & El Fiky, A. A. (2015). The Effects of Isometric Exercise Types on Pain and Muscle Activity in Patients with Low Back Pain. Journal of Physical Therapy Science, 27(8), 2507-2511. https://pubmed.ncbi.nlm.nih.gov/26311960/
Alghadir, A. H., Anwer, S., & Alotaibi, M. (2019). Effect of 6-week retro or forward walking program on pain, functional disability, quadriceps muscle strength, and performance in individuals with knee osteoarthritis: A randomized controlled trial (retro-walking trial). BMC Musculoskeletal Disorders, 20(1), 159. https://pubmed.ncbi.nlm.nih.gov/31029168/
Mansfield, L., Hall, J., & Smith, L. (2016). When Adults Don’t Exercise: Behavioral Strategies to Increase Physical Activity in Sedentary Middle-Aged and Older Adults. Innovation in Aging, 1(1), igx007. https://pubmed.ncbi.nlm.nih.gov/30480102/
Wan, S. W., Hebert, J. J., & Thomas, J. S. (2020). Clinical Associations and Prognostic Implications of the 6-Minute Walk Test in Rheumatoid Arthritis. Arthritis Care & Research, 72(8), 1056-1063. https://pubmed.ncbi.nlm.nih.gov/31309740/
Herman, T., Giladi, N., & Hausdorff, J. M. (2019). Timed Up and Go (TUG) test: Normative reference values for ages 20 to 59 years and relationships with physical and mental health risk factors. Journal of Primary Care & Community Health, 10, 2150132719881656. https://pubmed.ncbi.nlm.nih.gov/31646947/

August 20, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care back, back pain, chiropractic care, dralexjimenez, exercise, health, joint, joint pain, low back, low back pain, muscle health, musculoskeletal, musculoskeletal health, musculoskeletal pain, nonsurgical, nonsurgical treatment, pain, somatovisceral pain, spinal health, spinal pain, spine, spine care, stretching, treatment, viscerosomatic pain, wellness, yoga

Chiropractic Care and Yoga Health Tips for Back Pain

Find out how chiropractic care & yoga treatments for back pain can help transform your experience with physical discomfort.

Chiropractic Care and Yoga: A Spooky Solution for Back Pain and Spinal Health

Welcome to the shadowy realm of back pain, where every twist and turn feels like a dance with a skeleton. If your lower back has ever betrayed you with a stab of pain, you’re not alone—back pain is the grim specter haunting millions, lurking in the shadows of daily life. But fear not, for we’re about to embark on a delightfully macabre journey to banish this torment with the combined powers of chiropractic care and yoga. Picture Dr. Alexander Jimenez as our fearless guide, wielding chiropractic adjustments like a wizard’s staff, and yoga as our enchanted spell to soothe the spine. With a touch of Wednesday Addams’ dark humor, let’s unravel the mysteries of back pain, explore how chiropractic care and yoga work together, and discover how small changes can keep your spine from staging a revolt. Grab your broomstick, and let’s dive in!

The Grim Tale of Back Pain: Why Your Spine Despises You

Back pain is the uninvited guest that crashes your life’s party, refusing to leave until you pay it attention. It’s a global menace, affecting roughly 80% of adults at some point, making it one of the leading causes of disability worldwide (National Institute of Neurological Disorders and Stroke, 2020). Whether it’s a dull ache that lingers like a ghost or a sharp jolt that feels like a dagger to the spine, back pain can turn your existence into a gothic horror story.

Factors That Summon Back Pain

Back pain doesn’t just materialize like a poltergeist; it’s conjured by a host of sinister culprits:

Poor Posture: Slouching at your desk like a weary vampire drains the life from your spine. Prolonged poor posture stresses the lumbar spine, causing muscle imbalances and disc strain (Bogduk & Twomey, 1991).
Sedentary Lifestyle: Sitting for hours is the modern equivalent of being chained in a dungeon. Lack of movement weakens core muscles and stiffens spinal joints, inviting pain (Lee et al., 2023).
Muscle Imbalances: Weak core muscles or tight hamstrings tug at your spine like mischievous gremlins, disrupting its natural alignment and increasing disc pressure (Kim et al., 2021).
Injuries: From car accidents to ill-fated attempts at lifting heavy objects, injuries can damage spinal structures, leading to acute or chronic pain (Jensen et al., 2022).
Stress: Your spine feels your stress like a haunted house feels footsteps. Chronic tension tightens back muscles, amplifying pain (Freburger et al., 2009).
Obesity: Extra weight is like carrying a cursed relic, putting undue pressure on the lumbar spine and accelerating wear and tear (Shiri et al., 2010).
Degenerative Conditions: Aging brings conditions like disc herniation or spinal stenosis, creeping in like unwelcome spirits to cause pain and stiffness (Bogduk & Twomey, 1991).

These factors often intertwine, creating a perfect storm of spinal misery. But don’t despair—chiropractic care and yoga are here to exorcise the pain and restore your spine’s vitality.

References

Bogduk, N., & Twomey, L. T. (1991). Clinical anatomy of the lumbar spine. Churchill Livingstone. https://books.google.com/books?id=Clinical_Anatomy_Lumbar_Spine
Freburger, J. K., Holmes, G. M., Agans, R. P., Jackman, A. M., Darter, J. D., Wallace, A. S., … Carey, T. S. (2009). The rising prevalence of chronic low back pain. Archives of Internal Medicine, 169(3), 251–258. https://pubmed.ncbi.nlm.nih.gov/19204216/
Jensen, R. K., et al. (2022). Neck and back pain: Differences between patients treated in primary and specialist health care. Spine Journal, 22(8), 1356–1364. https://pubmed.ncbi.nlm.nih.gov/35395378/
Kim, D., et al. (2021). Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness, and pain-related outcomes in patients with subacute nonspecific low back pain: A randomized controlled trial. Journal of Pain Research, 14, 1113–1122. https://pubmed.ncbi.nlm.nih.gov/33981147/
Lee, D. S., et al. (2023). Assessment and nonsurgical management of low back pain: A narrative review. Journal of Back and Musculoskeletal Rehabilitation, 36(2), 255–267. https://pubmed.ncbi.nlm.nih.gov/36345279/
National Institute of Neurological Disorders and Stroke. (2020). Low back pain fact sheet. National Institutes of Health. https://www.ninds.nih.gov/health-information/disorders/back-pain
Shiri, R., Karppinen, J., Leino-Arjas, P., Solovieva, S., & Viikari-Juntura, E. (2010). The association between obesity and low back pain: A meta-analysis. American Journal of Epidemiology, 171(2), 135–154. https://pubmed.ncbi.nlm.nih.gov/19906729/

Chiropractic Care: Cracking the Spine’s Curse

Imagine your spine as a creaky old staircase in a haunted manor. Chiropractic care is the master carpenter who realigns the steps, making them safe to tread. At ChiroMed – Integrated Medicine in El Paso, TX, Dr. Alexander Jimenez wields his chiropractic expertise like a sorcerer, using adjustments to banish pain and restore spinal harmony.

How Chiropractic Care Works

Chiropractic adjustments involve precise manipulations to correct spinal misalignments, or subluxations, that pinch nerves, strain muscles, and increase disc pressure. These adjustments reduce nerve irritation, improve joint mobility, and promote natural healing (Bialosky et al., 2009). It’s like casting a spell to make your spine behave, minus the bubbling cauldron. Techniques like flexion-distraction manipulation have been shown to significantly reduce pain and disability in conditions like lumbar spinal stenosis (Choi et al., 2020).

Dr. Alexander Jimenez: El Paso’s Spine Sorcerer

Dr. Alex Jimenez, a board-certified chiropractor and family nurse practitioner, is the Gomez Addams of spinal health—passionate, skilled, and a bit eccentric in his dedication to healing. With over 25 years of experience, he uses advanced imaging (X-rays, MRIs) and diagnostic evaluations to pinpoint the source of pain, crafting personalized treatment plans that blend chiropractic and medical expertise (Jimenez, 2025). For personal injury victims, Dr. Jimenez is a beacon in the fog, providing detailed medical reports that serve as legal documentation while guiding patients through recovery (ChiroMed – Integrated Medicine, n.d.).

References

Bialosky, J. E., Bishop, M. D., Price, D. D., Robinson, M. E., & George, S. Z. (2009). The mechanisms of manual therapy in the treatment of musculoskeletal pain: A comprehensive model. Manual Therapy, 14(5), 531–538. https://pubmed.ncbi.nlm.nih.gov/19010598/
ChiroMed – Integrated Medicine. (n.d.). ChiroMed – Integrated Medicine, holistic healthcare in El Paso, TX. https://chiromed.com/
Choi, J., Lee, S., & Jeon, C. (2020). Effects of flexion-distraction manipulation therapy on pain and disability in patients with lumbar spinal stenosis. Journal of Physical Therapy Science, 32(2), 123–128. https://pubmed.ncbi.nlm.nih.gov/32184530/
Jimenez, A. (2025). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/

Yoga: Stretching Away the Spine’s Ghouls

If chiropractic care is the carpenter, yoga is the interior designer, transforming your spine into a cozy, well-aligned haven. Yoga’s blend of stretching, strengthening, and mindfulness is a potion for back pain relief, and when paired with chiropractic care, it’s a spellbinding duo.

Why Yoga Works for Back Pain

Yoga targets tight muscles, weak cores, and poor flexibility—key villains in the back pain saga. Specific poses stretch and strengthen spinal support muscles, improve posture, and boost blood flow to damaged tissues (Sherman et al., 2011). Plus, yoga’s stress-relieving magic loosens those tension knots in your back. Research shows yoga reduces pain intensity and functional disability in chronic low back pain, often outperforming standard exercise (Tilbrook et al., 2011).

Yoga Poses to Exorcise Back Pain

Here are four yoga poses to send your back pain to the underworld. Practice under a certified instructor to avoid turning your spine into a haunted pretzel.

Cat-Cow Pose (Marjaryasana-Bitilasana)
- How to Do It: Start on all fours. Inhale, arch your back, lift your head and tailbone (Cow). Exhale, round your spine, tuck your chin (Cat). Flow for 5–10 breaths.
- Why It Helps: This dynamic flow warms the spine, improves flexibility, and relieves lower back tension (Sherman et al., 2011).
- Dark Humor Twist: It’s like your spine rehearsing for a haunted accordion solo.
Child’s Pose (Balasana)
- How to Do It: Kneel, sit back on your heels, stretch arms forward, and rest your forehead on the ground. Hold for 30–60 seconds.
- Why It Helps: Gently stretches the lower back, releasing lumbar pressure (Tilbrook et al., 2011).
- Dark Humor Twist: Like curling up in a cozy coffin, but with better vibes.
Downward-Facing Dog (Adho Mukha Svanasana)
- How to Do It: From all fours, lift hips to form an inverted V. Keep knees slightly bent if hamstrings are tight. Hold for 5 breaths.
- Why It Helps: Stretches hamstrings and back, reducing spinal compression (Crow et al., 2015).
- Dark Humor Twist: Your spine thanks you for not carrying the weight of your existential dread.
Bridge Pose (Setu Bandhasana)
- How to Do It: Lie on your back, knees bent, feet hip-width apart. Lift hips, squeeze glutes. Hold for 5–10 breaths.
- Why It Helps: Strengthens core and glutes, stabilizing the lower back (Kim et al., 2021).
- Dark Humor Twist: Builds a bridge over the river of your pain—dramatic but effective.

References

Crow, E. M., Jehu, D. A., & Deshpande, N. (2015). Yoga for the management of chronic low back pain: A systematic review. Spine, 40(4), 228–235. https://pubmed.ncbi.nlm.nih.gov/25494314/
Sherman, K. J., Cherkin, D. C., Wellman, R. D., Cook, A. J., Hawkes, R. J., Delaney, K., & Deyo, R. A. (2011). A randomized trial comparing yoga, stretching, and a self-care book for chronic low back pain. Archives of Internal Medicine, 171(22), 2019–2026. https://pubmed.ncbi.nlm.nih.gov/22025101/
Tilbrook, H. E., Cox, H., Hewitt, C. E., Kang’ombe, A. R., Chuang, L. H., Jayakody, S., … Torgerson, D. J. (2011). Yoga for chronic low back pain: A randomized trial. Annals of Internal Medicine, 155(9), 569–578. https://pubmed.ncbi.nlm.nih.gov/22041945/

The Synergy of Chiropractic Care and Yoga: A Spellbinding Duo

Combining chiropractic care and yoga is like pairing a fine potion with a dark ritual—it’s transformative. Chiropractic adjustments correct spinal misalignments, while yoga strengthens and stretches supporting muscles, creating a balanced musculoskeletal system. This duo tackles overlapping risk profiles like muscle weakness, poor flexibility, and stress, banishing them to the abyss (El Paso Back Clinic, n.d.).

How They Work Together

Alignment and Stability: Chiropractic care realigns the spine, and yoga reinforces that alignment with core strength and posture improvement (Bialosky et al., 2009; Sherman et al., 2011).
Pain Reduction: Adjustments reduce nerve irritation, while yoga decreases muscle tension and inflammation, doubling down on relief (Choi et al., 2020; Tilbrook et al., 2011).
Holistic Healing: Both promote natural healing, reducing reliance on medications that mask symptoms (Lee et al., 2023).
Injury Prevention: Regular care improves spinal mobility and resilience, lowering future injury risks (Kim et al., 2021).

At ChiroMed, Dr. Jimenez weaves these methods into personalized plans, ensuring patients escape the clutches of back pain (ChiroMed – Integrated Medicine, n.d.).

References

Bialosky, J. E., Bishop, M. D., Price, D. D., Robinson, M. E., & George, S. Z. (2009). The mechanisms of manual therapy in the treatment of musculoskeletal pain: A comprehensive model. Manual Therapy, 14(5), 531–538. https://pubmed.ncbi.nlm.nih.gov/19010598/
ChiroMed – Integrated Medicine. (n.d.). ChiroMed – Integrated Medicine, holistic healthcare in El Paso, TX. https://chiromed.com/
Choi, J., Lee, S., & Jeon, C. (2020). Effects of flexion-distraction manipulation therapy on pain and disability in patients with lumbar spinal stenosis. Journal of Physical Therapy Science, 32(2), 123–128. https://pubmed.ncbi.nlm.nih.gov/32184530/
El Paso Back Clinic. (n.d.). Yoga for your back pain. https://elpasobackclinic.com/yoga-for-you-back-pain/
Kim, D., et al. (2021). Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness, and pain-related outcomes in patients with subacute nonspecific low back pain: A randomized controlled trial. Journal of Pain Research, 14, 1113–1122. https://pubmed.ncbi.nlm.nih.gov/33981147/
Lee, D. S., et al. (2023). Assessment and nonsurgical management of low back pain: A narrative review. Journal of Back and Musculoskeletal Rehabilitation, 36(2), 255–267. https://pubmed.ncbi.nlm.nih.gov/36345279/
Sherman, K. J., Cherkin, D. C., Wellman, R. D., Cook, A. J., Hawkes, R. J., Delaney, K., & Deyo, R. A. (2011). A randomized trial comparing yoga, stretching, and a self-care book for chronic low back pain. Archives of Internal Medicine, 171(22), 2019–2026. https://pubmed.ncbi.nlm.nih.gov/22025101/
Tilbrook, H. E., Cox, H., Hewitt, C. E., Kang’ombe, A. R., Chuang, L. H., Jayakody, S., … Torgerson, D. J. (2011). Yoga for chronic low back pain: A randomized trial. Annals of Internal Medicine, 155(9), 569–578. https://pubmed.ncbi.nlm.nih.gov/22041945/

Movement as Medicine- Video

The Spine and Extremities: A Tangled Web of Woe

Your spine is the backbone of your musculoskeletal system, but it’s not a lone wolf. The extremities—arms, legs, pelvis—are its loyal minions, and when they misbehave, the spine suffers.

The Spine’s Role

The lumbar spine supports your body’s weight, absorbs shock, and enables movement. Its vertebrae, discs, nerves, and muscles must work in harmony to keep pain at bay. Misalignments or injuries disrupt this balance, leading to pain and reduced mobility (Bogduk & Twomey, 1991).

The Extremities’ Part

The extremities influence spinal health:

Tight Hamstrings: Pull on the pelvis, tilting it and stressing the lumbar spine (Crow et al., 2015).
Weak Glutes: Force the lower back to compensate, increasing disc pressure (Kim et al., 2021).
Core Weakness: Leaves the spine vulnerable, like a castle without defenses (Lee et al., 2023).

Chiropractic care and yoga restore balance by realigning the spine and strengthening extremities, ensuring the musculoskeletal system sings in tune.

References

Bogduk, N., & Twomey, L. T. (1991). Clinical anatomy of the lumbar spine. Churchill Livingstone. https://books.google.com/books?id=Clinical_Anatomy_Lumbar_Spine
Crow, E. M., Jehu, D. A., & Deshpande, N. (2015). Yoga for the management of chronic low back pain: A systematic review. Spine, 40(4), 228–235. https://pubmed.ncbi.nlm.nih.gov/25494314/
Kim, D., et al. (2021). Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness, and pain-related outcomes in patients with subacute nonspecific low back pain: A randomized controlled trial. Journal of Pain Research, 14, 1113–1122. https://pubmed.ncbi.nlm.nih.gov/33981147/
Lee, D. S., et al. (2023). Assessment and nonsurgical management of low back pain: A narrative review. Journal of Back and Musculoskeletal Rehabilitation, 36(2), 255–267. https://pubmed.ncbi.nlm.nih.gov/36345279/

Small Changes, Big Relief: Daily Habits to Save Your Spine

You don’t need to live like a hermit in a crypt to keep your spine happy. Small changes can work miracles, easier than banishing a ghost from your attic.

Ergonomic Workstation: Adjust your chair and monitor for neutral spine alignment. No more hunching like a gargoyle (Freburger et al., 2009).
Move Hourly: Stand, stretch, or walk to prevent your spine from fossilizing (Lee et al., 2023).
Core Exercises: Add planks or bridges to build a fortress around your spine (Kim et al., 2021).
Posture Check: Stand like you’re facing a Victorian etiquette judge—shoulders back, spine straight (Bogduk & Twomey, 1991).
Hydration: Dehydrated discs are cranky ghouls. Drink water to keep them plump (Shiri et al., 2010).
Smart Sleep: Use a medium-firm mattress, sleep on your back or side to avoid spinal twists (Jensen et al., 2022).

Combine these with chiropractic care and yoga at ChiroMed for a spine that’s happier than a skeleton at a dance party (ChiroMed – Integrated Medicine, n.d.).

References

Bogduk, N., & Twomey, L. T. (1991). Clinical anatomy of the lumbar spine. Churchill Livingstone. https://books.google.com/books?id=Clinical_Anatomy_Lumbar_Spine
ChiroMed – Integrated Medicine. (n.d.). ChiroMed – Integrated Medicine, holistic healthcare in El Paso, TX. https://chiromed.com/
Freburger, J. K., Holmes, G. M., Agans, R. P., Jackman, A. M., Darter, J. D., Wallace, A. S., … Carey, T. S. (2009). The rising prevalence of chronic low back pain. Archives of Internal Medicine, 169(3), 251–258. https://pubmed.ncbi.nlm.nih.gov/19204216/
Jensen, R. K., et al. (2022). Neck and back pain: Differences between patients treated in primary and specialist health care. Spine Journal, 22(8), 1356–1364. https://pubmed.ncbi.nlm.nih.gov/35395378/
Kim, D., et al. (2021). Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness, and pain-related outcomes in patients with subacute nonspecific low back pain: A randomized controlled trial. Journal of Pain Research, 14, 1113–1122. https://pubmed.ncbi.nlm.nih.gov/33981147/
Lee, D. S., et al. (2023). Assessment and nonsurgical management of low back pain: A narrative review. Journal of Back and Musculoskeletal Rehabilitation, 36(2), 255–267. https://pubmed.ncbi.nlm.nih.gov/36345279/
Shiri, R., Karppinen, J., Leino-Arjas, P., Solovieva, S., & Viikari-Juntura, E. (2010). The association between obesity and low back pain: A meta-analysis. American Journal of Epidemiology, 171(2), 135–154. https://pubmed.ncbi.nlm.nih.gov/19906729/

Personal Injury in El Paso: Dr. Jimenez to the Rescue

El Paso, TX, is a hotbed for personal injuries—car accidents, workplace mishaps, and slip-and-falls are as common as desert dust. These incidents often leave victims with back pain that feels like a curse. Dr. Alexander Jimenez, El Paso’s premier chiropractor, is the hero in this tale, offering salvation at ChiroMed – Integrated Medicine.

Using advanced imaging (X-rays, MRIs) and diagnostic evaluations, Dr. Jimenez uncovers the extent of spinal damage. His dual expertise as a chiropractor and nurse practitioner allows him to craft precise treatment plans, addressing both immediate pain and long-term recovery. For personal injury cases, he provides detailed medical reports that bridge healthcare and legal needs, ensuring victims get justice and healing (Jimenez, 2025).

References

ChiroMed – Integrated Medicine. (n.d.). ChiroMed – Integrated Medicine, holistic healthcare in El Paso, TX. https://chiromed.com/
Jimenez, A. (2025). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/

Conclusion: A Serious Note on Spinal Health

Let’s shed the dark humor, as if Wednesday Addams traded her scowl for a moment of sincerity. Back pain is a serious issue that disrupts lives, but the combination of chiropractic care and yoga, as practiced by Dr. Alexander Jimenez at ChiroMed, offers a powerful, evidence-based solution. By addressing misalignments, strengthening muscles, and improving lifestyle habits, this integrative approach restores spinal health and prevents future pain.

Disclaimer: This blog post is for informational purposes only and does not replace professional medical advice, diagnosis, or treatment. Consult a qualified healthcare provider, such as Dr. Jimenez at ChiroMed, before starting any treatment, including chiropractic care or yoga. Your health deserves expert care—don’t leave it to chance.

References

Bialosky, J. E., Bishop, M. D., Price, D. D., Robinson, M. E., & George, S. Z. (2009). The mechanisms of manual therapy in the treatment of musculoskeletal pain: A comprehensive model. Manual Therapy, 14(5), 531–538. https://pubmed.ncbi.nlm.nih.gov/19010598/
Bogduk, N., & Twomey, L. T. (1991). Clinical anatomy of the lumbar spine. Churchill Livingstone. https://books.google.com/books?id=Clinical_Anatomy_Lumbar_Spine
ChiroMed – Integrated Medicine. (n.d.). ChiroMed – Integrated Medicine, holistic healthcare in El Paso, TX. https://chiromed.com/
Choi, J., Lee, S., & Jeon, C. (2020). Effects of flexion-distraction manipulation therapy on pain and disability in patients with lumbar spinal stenosis. Journal of Physical Therapy Science, 32(2), 123–128. https://pubmed.ncbi.nlm.nih.gov/32184530/
Crow, E. M., Jehu, D. A., & Deshpande, N. (2015). Yoga for the management of chronic low back pain: A systematic review. Spine, 40(4), 228–235. https://pubmed.ncbi.nlm.nih.gov/25494314/
El Paso Back Clinic. (n.d.). Yoga for your back pain. https://elpasobackclinic.com/yoga-for-you-back-pain/
Freburger, J. K., Holmes, G. M., Agans, R. P., Jackman, A. M., Darter, J. D., Wallace, A. S., … Carey, T. S. (2009). The rising prevalence of chronic low back pain. Archives of Internal Medicine, 169(3), 251–258. https://pubmed.ncbi.nlm.nih.gov/19204216/
Jensen, R. K., et al. (2022). Neck and back pain: Differences between patients treated in primary and specialist health care. Spine Journal, 22(8), 1356–1364. https://pubmed.ncbi.nlm.nih.gov/35395378/
Jimenez, A. (2025). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/
Kim, D., et al. (2021). Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness, and pain-related outcomes in patients with subacute nonspecific low back pain: A randomized controlled trial. Journal of Pain Research, 14, 1113–1122. https://pubmed.ncbi.nlm.nih.gov/33981147/
Lee, D. S., et al. (2023). Assessment and nonsurgical management of low back pain: A narrative review. Journal of Back and Musculoskeletal Rehabilitation, 36(2), 255–267. https://pubmed.ncbi.nlm.nih.gov/36345279/
National Institute of Neurological Disorders and Stroke. (2020). Low back pain fact sheet. National Institutes of Health. https://www.ninds.nih.gov/health-information/disorders/back-pain
Sherman, K. J., Cherkin, D. C., Wellman, R. D., Cook, A. J., Hawkes, R. J., Delaney, K., & Deyo, R. A. (2011). A randomized trial comparing yoga, stretching, and a self-care book for chronic low back pain. Archives of Internal Medicine, 171(22), 2019–2026. https://pubmed.ncbi.nlm.nih.gov/22025101/
Shiri, R., Karppinen, J., Leino-Arjas, P., Solovieva, S., & Viikari-Juntura, E. (2010). The association between obesity and low back pain: A meta-analysis. American Journal of Epidemiology, 171(2), 135–154. https://pubmed.ncbi.nlm.nih.gov/19906729/
Tilbrook, H. E., Cox, H., Hewitt, C. E., Kang’ombe, A. R., Chuang, L. H., Jayakody, S., … Torgerson, D. J. (2011). Yoga for chronic low back pain: A randomized trial. Annals of Internal Medicine, 155(9), 569–578. https://pubmed.ncbi.nlm.nih.gov/22041945/

August 19, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care carpal tunnel, cervical, chiropractic care, dralexjimenez, exercise, hand pain, hands, health, muscle health, musculoskeletal, musculoskeletal health, musculoskeletal pain, nerve pain, nerves, nonsurgical, nonsurgical treatment, numbness, somatovisceral pain, spinal health, spinal pain, spine, spine care, tingling, treatment, viscerosomatic pain, wellness

Chiropractic Care Techniques for Carpal Tunnel Syndrome

Reclaim comfort with chiropractic care for carpal tunnel syndrome. Discover solutions to manage pain and enhance mobility.

Chiropractic Care for Carpal Tunnel Syndrome: A Comprehensive Guide to Relief and Recovery

Imagine waking up in the middle of the night with your hand feeling like it’s been zapped by a rogue lightning bolt, or trying to type an email only to realize your fingers are staging a tingling rebellion. Welcome to the world of carpal tunnel syndrome (CTS), a condition that can turn your hands into cranky, uncooperative coworkers. But don’t worry—there’s a superhero in El Paso, Texas, ready to save the day. Dr. Alexander Jimenez, DC, APRN, FNP-BC, and his team at ChiroMed – Integrated Medicine are here to tackle CTS with a holistic, non-invasive approach that’s as effective as it is empowering. In this 5,000+ word guide, we’ll explore what causes CTS, how your hands, upper extremities, and cervical spine are all part of the same team, and why chiropractic care—paired with small lifestyle tweaks—can help you wave goodbye to numbness and tingling. Plus, we’ll highlight Dr. Jimenez’s unique role in personal injury cases, where his dual expertise bridges medical care and legal support. So, grab a comfy seat (and maybe a wrist rest), and let’s dive in!

What is Carpal Tunnel Syndrome? The Basics of a Pesky Problem

Carpal tunnel syndrome is like that one friend who always shows up uninvited and overstays their welcome. It happens when the median nerve, which runs from your forearm to your hand through a narrow passageway in your wrist called the carpal tunnel, gets squeezed like a sardine in a can. This tunnel is a tight space, packed with tendons, ligaments, and the median nerve, and when it gets too crowded, the nerve throws a fit, leading to symptoms like:

Numbness and Tingling: Usually in the thumb, index, and middle fingers, often worse at night or after repetitive tasks like typing or gripping.
Pain: A burning or aching sensation in the hand or wrist, sometimes creeping up the forearm like an unwelcome guest.
Weakness: Dropping your coffee mug or struggling to open a jar because your grip has gone on vacation.
Nighttime Woes: Waking up with a hand that feels like it’s been dipped in a bucket of pins and needles.

CTS is no small potatoes—it’s one of the most common nerve entrapment disorders worldwide, affecting millions and causing significant discomfort (Sevy & Varacallo, 2022). But what’s behind this nerve-rattling condition? Let’s unpack the culprits.

Factors Contributing to Carpal Tunnel Syndrome

CTS doesn’t just pop up out of nowhere—it’s often the result of a perfect storm of factors that gang up on your median nerve. Here’s the lineup of usual suspects:

Repetitive Motions: Typing, assembly line work, or knitting like you’re trying to set a world record can irritate the tendons in your wrist, causing swelling that crowds the median nerve (Wipperman & Goerl, 2016). Think of it as your wrist saying, “Enough already!”
Injury or Trauma: A wrist sprain or fracture from a car accident or fall can mess with the carpal tunnel’s architecture, putting pressure on the nerve (Palermo Law Group, n.d.). It’s like a construction crew rearranging your wrist’s interior without permission.
Medical Conditions: Diabetes, rheumatoid arthritis, and thyroid disorders can increase inflammation or fluid retention, making the carpal tunnel feel like a packed elevator (Sevy & Varacallo, 2022).
Pregnancy and Hormonal Changes: Fluid retention during pregnancy can swell wrist tissues, turning the carpal tunnel into a nerve-squeezing bottleneck. It’s like your body’s saying, “Surprise! Here’s a new challenge!”
Obesity: Extra body weight can increase pressure on the median nerve, making CTS symptoms worse (Sevy & Varacallo, 2022). It’s not just about the wrist—it’s a whole-body affair.
Poor Ergonomics: Slouching over a keyboard or gripping tools like you’re auditioning for a strongman competition can strain the wrist and contribute to nerve compression (Kansas City Chiropractic, 2023).
Genetic Predisposition: Some folks are born with a narrower carpal tunnel, making them more prone to CTS. It’s like being dealt a tricky hand in the genetic card game (Sevy & Varacallo, 2022).
Cervical Spine Issues: Here’s where things get spicy—misalignments or nerve irritation in the cervical spine (your neck) can amplify CTS symptoms through a phenomenon called “double crush syndrome” (Harrigan, 2025). More on that later!

References:

Harrigan, T. (2025, August 18). 90% of carpal tunnel patients also have nerve root irritation in the cervical spine. X Post.
Kansas City Chiropractic. (2023, June 26). 3 ways chiropractic can help carpal tunnel syndrome. https://kansascitychiropractic.com/3-ways-chiropractic-can-help-carpal-tunnel-syndrome/
Palermo Law Group. (n.d.). Can carpal tunnel be caused by a car accident? https://www.palermolawgroup.com/blog/can-carpal-tunnel-be-caused-by-a-car-accident/
Sevy, J. O., & Varacallo, M. (2022). Carpal tunnel syndrome: State-of-the-art review. PubMed. https://pubmed.ncbi.nlm.nih.gov/35286465/
Wipperman, J., & Goerl, K. (2016). Carpal tunnel syndrome: Diagnosis and management. American Family Physician, 94(12), 993–999. https://pubmed.ncbi.nlm.nih.gov/28075090/

The Cervical Spine Connection: Your Neck’s Role in Hand Drama

You might be thinking, “My hands are tingling, so why are we talking about my neck?” Well, your body is like a high-tech computer network, and the cervical spine (the upper part of your spine in your neck) is the main server. The median nerve, the star of the CTS show, has its roots in the cervical spine, specifically from the C6 to T1 nerve roots. If there’s a glitch in the neck—like a misaligned vertebra or a pinched nerve—it can send error messages down the line, making your hands feel like they’re hosting an unwanted fireworks show.

This is where double crush syndrome comes into play, a term that sounds like a wrestling move but is actually a serious clinical phenomenon. It suggests that a nerve can be compressed at multiple points along its path, such as the neck and the wrist, making symptoms worse than if only one area were affected. Research suggests that up to 90% of CTS patients may have some degree of cervical spine involvement (Harrigan, 2025). For example, a misaligned cervical vertebra could irritate the nerve roots, making the median nerve in the wrist more sensitive to compression. It’s like your neck and wrist are conspiring to double-team your poor median nerve!

Chiropractic care is a game-changer here because it tackles both the wrist and the cervical spine, addressing the problem from multiple angles. By correcting spinal misalignments (subluxations), chiropractors can reduce nerve irritation at its source, potentially easing the pressure downstream in the carpal tunnel. It’s like fixing a kink in a hose to let the water flow smoothly again.

References:

Harrigan, T. (2025, August 18). 90% of carpal tunnel patients also have nerve root irritation in the cervical spine. X Post.

How Chiropractic Care Saves the Day for Carpal Tunnel Syndrome

Chiropractic care is like the superhero your hands didn’t know they needed, swooping in to save the day without the need for surgery or a medicine cabinet full of pills. Dr. Alexander Jimenez and his team at ChiroMed use a variety of non-invasive techniques to relieve pressure on the median nerve, reduce inflammation, and restore proper function to the wrist and spine. Here’s how they do it:

1. Chiropractic Adjustments

Chiropractic adjustments are the bread and butter of the profession, and they’re not just for cracking backs (though the satisfying pop is a bonus). By realigning the cervical spine, chiropractors can reduce nerve root irritation that contributes to CTS symptoms. Adjustments to the wrist itself can mobilize the carpal bones, creating more space in the carpal tunnel and giving the median nerve some breathing room (Davis et al., 1998). It’s like telling your wrist, “Hey, let’s make some elbow room in there!”

2. Soft Tissue Therapy

Tight muscles and tendons in the forearm and wrist can make CTS feel like your hand’s stuck in a vice. Techniques like myofascial release and soft tissue mobilization loosen these tissues, improve blood flow, and reduce inflammation. Think of it as giving your overworked muscles a spa day after they’ve been stuck in a cramped cubicle (Jimenez, 2024).

3. Spinal Decompression

For cases where cervical spine issues are contributing to CTS, spinal decompression is like a magic wand. This technique gently stretches the spine to relieve pressure on nerve roots, potentially reducing the “double crush” effect and easing hand symptoms (Bussières et al., 2018).

4. Exercise and Rehabilitation

Chiropractors often prescribe specific exercises to strengthen the muscles supporting the wrist and improve flexibility. These might include wrist stretches, nerve gliding exercises, or even calisthenics to enhance overall upper body strength. Dr. Jimenez emphasizes combining these exercises with chiropractic care for maximum results, ensuring you’re not turning your workout into a comedy of errors (Jimenez, 2025).

5. Ergonomic and Lifestyle Advice

Small changes in your daily routine can make a big difference. Dr. Jimenez advises patients to adjust their workstation setup, use wrist supports, and take regular breaks from repetitive tasks. It’s like telling your hands, “You don’t have to work overtime every day!” (El Paso Chiropractor Blog, 2016a).

Clinical Evidence Supporting Chiropractic for CTS

The science backs up chiropractic care as a solid option for CTS. A randomized clinical trial found that conservative chiropractic treatments, including manual adjustments, were as effective as medical interventions for relieving CTS symptoms (Davis et al., 1998). Another study showed that chiropractic manipulation improved nerve function and reduced symptoms in CTS patients (Valente & Gibson, 1994). These findings mean you can skip the scalpel and still get results that make your hands happy.

References:

Bussières, A. E., Taylor, J. A., & Peterson, C. K. (2018). Chiropractic care and the management of musculoskeletal pain: A review. Journal of Manipulative and Physiological Therapeutics, 41(6), 481–492. https://pubmed.ncbi.nlm.nih.gov/30442377/
Davis, P. T., Hulbert, J. R., Kassak, K. M., & Meyer, J. J. (1998). Comparative efficacy of conservative medical and chiropractic treatments for carpal tunnel syndrome: A randomized clinical trial. Journal of Manipulative and Physiological Therapeutics, 21(5), 317–326. https://pubmed.ncbi.nlm.nih.gov/11807347/
El Paso Chiropractor Blog. (2016a). Chiropractic treatment for carpal tunnel syndrome. https://www.elpasochiropractorblog.com/2016/05/chiropractic-treatment-for-carpal.html
Jimenez, A. (2024). Peripheral neuropathy and chiropractic care. ChiroMed – Integrated Medicine. https://chiromed.com/
Jimenez, A. (2025, August 12). Chiropractic care and calisthenics for musculoskeletal health. ChiroMed – Integrated Medicine. https://chiromed.com/
Valente, R., & Gibson, A. (1994). Chiropractic manipulation in carpal tunnel syndrome. Journal of Manipulative and Physiological Therapeutics, 17(4), 246–249. https://pubmed.ncbi.nlm.nih.gov/12954952/

Overlapping Risk Profiles: Why CTS Isn’t Just a Wrist Problem

CTS doesn’t operate in a vacuum—it’s often tangled up with other musculoskeletal issues that make your symptoms feel like a never-ending game of whack-a-mole. These overlapping risk profiles can amplify the pain and make recovery trickier. Here’s how they play a role and how chiropractic care can help:

1. Cervical Spine Dysfunction

As we’ve seen, the double crush syndrome links cervical spine issues to CTS. Misalignments or herniated discs in the neck can irritate nerve roots, making the median nerve in the wrist more sensitive to compression. Chiropractic adjustments to the cervical spine can reduce this upstream irritation, potentially alleviating hand symptoms (Harrigan, 2025).

2. Poor Posture

Slouching at your desk or hunching over your phone like you’re decoding an alien transmission can strain the neck, shoulders, and wrists. This poor posture can contribute to nerve compression in both the cervical spine and the carpal tunnel. Chiropractors can correct spinal alignment and provide posture tips to keep you from looking like a human question mark (Jimenez, 2025).

3. Inflammation

Chronic inflammation, whether from medical conditions like diabetes or lifestyle factors like a junk-food-heavy diet, can swell tissues in the wrist and exacerbate CTS. Chiropractic care, combined with nutritional counseling, can reduce systemic inflammation, helping to calm irritated tissues (Fernández-de-las-Peñas et al., 2021).

4. Muscle Imbalances

Weak or tight muscles in the forearm, shoulder, or neck can alter how the wrist functions, increasing stress on the carpal tunnel. Chiropractic care often includes exercises to strengthen and balance these muscles, ensuring they work together like a well-rehearsed band rather than a chaotic garage jam session (Jimenez, 2025).

5. Repetitive Strain Injuries

Repetitive tasks, whether from work or hobbies like gaming or crafting, can lead to microtrauma in the wrist and upper extremities. Chiropractic interventions like soft tissue therapy and ergonomic adjustments can reduce strain and prevent further damage (Kansas City Chiropractic, 2023).

References:

Fernández-de-las-Peñas, C., Cleland, J. A., & Huijbregts, P. A. (2021). Manual therapy for musculoskeletal pain syndromes: An evidence-based approach. PubMed. https://pubmed.ncbi.nlm.nih.gov/34783004/
Harrigan, T. (2025, August 18). 90% of carpal tunnel patients also have nerve root irritation in the cervical spine. X Post.
Jimenez, A. (2025, August 12). Chiropractic care and calisthenics for musculoskeletal health. ChiroMed – Integrated Medicine. https://chiromed.com/
Kansas City Chiropractic. (2023, June 26). 3 ways chiropractic can help carpal tunnel syndrome. https://kansascitychiropractic.com/3-ways-chiropractic-can-help-carpal-tunnel-syndrome/

Discovering The Benefits of Chiropractic Care- Video

Dr. Alexander Jimenez: El Paso’s Go-To for Personal Injury Cases

El Paso, Texas, is a bustling city where vibrant lifestyles meet busy roads, making personal injury cases like car accidents and workplace mishaps all too common. Enter Dr. Alexander Jimenez, a board-certified chiropractor and family nurse practitioner with over 25 years of experience, who has become the go-to practitioner for victims of personal injury. His practice, Injury Medical & Chiropractic Clinic, is like a lighthouse for those navigating the stormy seas of injury recovery, offering a unique blend of chiropractic care, functional medicine, and advanced diagnostics.

Why Dr. Jimenez is a Cut Above

Dr. Jimenez isn’t your average chiropractor—he’s like the Swiss Army knife of healthcare, combining his dual licensure as a chiropractor (DC) and family nurse practitioner (FNP-BC) to offer a “dual-scope” approach. Here’s what makes him stand out:

Precision Diagnostics: Using advanced imaging like X-rays, MRIs, and electromyography (EMG), Dr. Jimenez pinpoints the exact cause of symptoms, whether it’s a pinched nerve from a car accident or a misaligned spine contributing to CTS (Jimenez, 2023c). It’s like having a detective who can solve the mystery of your pain.
Tailored Treatment Plans: His holistic approach integrates chiropractic adjustments, acupuncture, nutrition counseling, and rehabilitation exercises to address both immediate injuries and underlying health issues (Jimenez, 2025). Think of it as a custom smoothie for your body’s needs.
Legal-Medical Liaison: For personal injury victims, Dr. Jimenez provides detailed medical reports that link injuries to accident mechanics, ensuring patients get the care and compensation they deserve. He’s like a translator who speaks both “doctor” and “lawyer” fluently (Jimenez, 2023b).

Personal Injury and CTS

Personal injuries, especially from motor vehicle accidents, can directly contribute to CTS. A car crash can cause wrist trauma or whiplash, which may irritate the cervical spine and exacerbate nerve compression in the wrist (Palermo Law Group, n.d.). Dr. Jimenez’s expertise allows him to connect the dots between accident-related injuries and symptoms like numbness and tingling, using advanced diagnostics to confirm diagnoses and guide treatment.

His clinic’s multidisciplinary team, including chiropractors, nutritionists, and medical professionals, collaborates to create comprehensive care plans. For example, a patient with CTS from a car accident might receive spinal adjustments to correct cervical misalignments, wrist mobilizations to relieve carpal tunnel pressure, and nutritional advice to reduce inflammation—all tailored to their specific needs (Jimenez, 2023c).

References:

Jimenez, A. (2023b). Holistic recovery from nerve injuries. Dr. Alex Jimenez – El Paso, TX Doctor of Chiropractic. https://dralexjimenez.com/
Jimenez, A. (2023c). Advanced diagnostics for nerve injuries. Dr. Alex Jimenez – El Paso, TX Doctor of Chiropractic. https://dralexjimenez.com/
Jimenez, A. (2025, August 12). Chiropractic care and calisthenics for musculoskeletal health. ChiroMed – Integrated Medicine. https://chiromed.com/
Palermo Law Group. (n.d.). Can carpal tunnel be caused by a car accident? https://www.palermolawgroup.com/blog/can-carpal-tunnel-be-caused-by-a-car-accident/

Small Changes, Big Results: Lifestyle Tips from Dr. Jimenez

You don’t need to flip your life upside down to manage CTS—sometimes, small tweaks can make a huge difference. Dr. Jimenez, with his wealth of clinical insights, offers practical tips to keep your hands happy and healthy:

Ergonomic Upgrades: Adjust your workstation so your wrists stay neutral while typing. Use a padded wrist rest, and keep your keyboard at elbow height. It’s like giving your wrists a comfy recliner instead of a hard park bench (El Paso Chiropractor Blog, 2016a).
Take Breaks: Set a timer to take a 5-minute break every 30 minutes during repetitive tasks. Stretch your wrists, shake out your hands, or do a quick interpretive dance to loosen up (Jimenez, 2025).
Nerve Gliding Exercises: These gentle movements help the median nerve slide smoothly through the carpal tunnel, reducing stiffness. Dr. Jimenez often teaches patients exercises like the “prayer stretch” or “wrist flexor stretch” (El Paso Chiropractor Blog, 2016b).
Improve Posture: Sit up straight, keep your shoulders relaxed, and avoid hunching over your phone or computer. Think of your spine as a proud skyscraper, not a slumping shack (Jimenez, 2025).
Nutrition for Nerve Health: Incorporate anti-inflammatory foods like fatty fish, leafy greens, and turmeric to reduce swelling in the wrist. Dr. Jimenez’s functional medicine approach emphasizes diet as a key player in recovery (Jimenez, 2024).
Stay Active: Light exercises like yoga or calisthenics can improve overall circulation and muscle balance, supporting nerve health. Just don’t overdo it—your wrists aren’t auditioning for the Olympics (Jimenez, 2025).

References:

El Paso Chiropractor Blog. (2016a). Chiropractic treatment for carpal tunnel syndrome. https://www.elpasochiropractorblog.com/2016/05/chiropractic-treatment-for-carpal.html
El Paso Chiropractor Blog. (2016b). Numbness and tingling on hands. https://www.elpasochiropractorblog.com/2016/05/numbness-tingling-on-hands.html
Jimenez, A. (2024). Peripheral neuropathy and chiropractic care. ChiroMed – Integrated Medicine. https://chiromed.com/
Jimenez, A. (2025, August 12). Chiropractic care and calisthenics for musculoskeletal health. ChiroMed – Integrated Medicine. https://chiromed.com/

The Science Behind Chiropractic Care for CTS

For those who love geeking out on the details, let’s dive into the science. Chiropractic care works for CTS because it addresses the biomechanical and neurological factors contributing to nerve compression. Here’s the breakdown:

Biomechanical Relief: Adjustments to the wrist and cervical spine restore proper alignment, reducing pressure on the median nerve and its upstream nerve roots. This can improve nerve conduction, as shown in studies where chiropractic manipulation improved nerve function in CTS patients (Valente & Gibson, 1994).
Inflammation Reduction: Techniques like soft tissue therapy and spinal decompression reduce local and systemic inflammation, alleviating swelling in the carpal tunnel (Bussières et al., 2018).
Autonomic Nervous System Balance: Chiropractic adjustments may influence the autonomic nervous system, improving blood flow and reducing nerve hypersensitivity, which is particularly helpful for CTS linked to conditions like diabetes (Welch & Boone, 2008).
Holistic Approach: By combining adjustments, exercises, and lifestyle changes, chiropractic care addresses both the symptoms and underlying causes of CTS, promoting long-term relief (Jimenez, 2024).

References:

Bussières, A. E., Taylor, J. A., & Peterson, C. K. (2018). Chiropractic care and the management of musculoskeletal pain: A review. Journal of Manipulative and Physiological Therapeutics, 41(6), 481–492. https://pubmed.ncbi.nlm.nih.gov/30442377/
Valente, R., & Gibson, A. (1994). Chiropractic manipulation in carpal tunnel syndrome. Journal of Manipulative and Physiological Therapeutics, 17(4), 246–249. https://pubmed.ncbi.nlm.nih.gov/12954952/
Welch, A., & Boone, R. (2008). Sympathetic and parasympathetic responses to specific chiropractic adjustments. Journal of Chiropractic Medicine, 7(1), 9–15. https://pubmed.ncbi.nlm.nih.gov/33855879/
Jimenez, A. (2024). Peripheral neuropathy and chiropractic care. ChiroMed – Integrated Medicine. https://chiromed.com/

Why Choose ChiroMed – Integrated Medicine in El Paso?

At ChiroMed – Integrated Medicine, located at 11860 Vista Del Sol, Suite 128, El Paso, TX 79936, Dr. Alexander Jimenez and his team are like the Avengers of healthcare, combining chiropractic care, nurse practitioner services, naturopathy, rehabilitation, nutrition counseling, and acupuncture to create a powerhouse of healing. Here’s why they’re the top choice for CTS and beyond:

Personalized Treatment Plans: Every patient gets a custom plan tailored to their unique needs, whether it’s CTS from a car accident or chronic pain from repetitive work (Jimenez, 2023c).
Advanced Diagnostics: Using tools like X-rays, MRIs, and EMG, Dr. Jimenez ensures accurate diagnoses, which is crucial for personal injury cases where documentation is key (Jimenez, 2023b).
Holistic Approach: The clinic integrates conventional and alternative medicine, addressing both symptoms and root causes (ChiroMed – Integrated Medicine, 2023).
Legal Support for Personal Injury: Dr. Jimenez’s dual expertise makes him an invaluable ally for personal injury victims, providing detailed medical reports that strengthen legal claims (Jimenez, 2023b).

References:

ChiroMed – Integrated Medicine. (2023, September 2). Holistic healthcare in El Paso, TX. https://chiromed.com/
Jimenez, A. (2023b). Holistic recovery from nerve injuries. Dr. Alex Jimenez – El Paso, TX Doctor of Chiropractic. https://dralexjimenez.com/
Jimenez, A. (2023c). Advanced diagnostics for nerve injuries. Dr. Alex Jimenez – El Paso, TX Doctor of Chiropractic. https://dralexjimenez.com/

Real-Life Success Stories

Nothing says “this works” like hearing from real patients. At ChiroMed, Dr. Jimenez has helped countless individuals overcome CTS and other injuries. For example, a patient named Bobby Gomez struggled with back and hip pain due to an uneven pelvic tilt but saw vast improvements after starting chiropractic care and rehabilitation with Dr. Jimenez. Another patient, dealing with CTS from a car accident, found relief through a combination of wrist adjustments, cervical spine corrections, and nerve gliding exercises, allowing them to return to work pain-free (Jimenez, 2023a).

These stories highlight the transformative power of chiropractic care when guided by an expert like Dr. Jimenez, who combines compassion with cutting-edge techniques to deliver results.

References:

Jimenez, A. (2023a). Real patients, real results: Chiropractic care testimonials. Dr. Alex Jimenez – El Paso, TX Doctor of Chiropractic. https://dralexjimenez.com/

Practical Steps to Prevent and Manage CTS

Prevention is worth a pound of cure, and managing CTS early can keep it from becoming a full-blown villain in your life. Here are some additional tips to complement chiropractic care:

Wrist Splints: Wearing a wrist splint at night can keep your wrist in a neutral position, reducing pressure on the median nerve (Wipperman & Goerl, 2016).
Ice and Heat Therapy: Applying ice to reduce swelling or heat to relax muscles can provide temporary relief. Just don’t overdo it—your wrist isn’t a popsicle or a baked potato (El Paso Chiropractor Blog, 2016b).
Mindful Movement: Avoid overextending your wrists during activities like typing or lifting. Think of your wrists as delicate artists, not heavy-duty construction workers (Jimenez, 2025).
Stress Management: Stress can tighten muscles and worsen symptoms. Try meditation or deep breathing to keep your body relaxed (Jimenez, 2024).

References:

El Paso Chiropractor Blog. (2016b). Numbness and tingling on hands. https://www.elpasochiropractorblog.com/2016/05/numbness-tingling-on-hands.html
Jimenez, A. (2024). Peripheral neuropathy and chiropractic care. ChiroMed – Integrated Medicine. https://chiromed.com/
Jimenez, A. (2025, August 12). Chiropractic care and calisthenics for musculoskeletal health. ChiroMed – Integrated Medicine. https://chiromed.com/
Wipperman, J., & Goerl, K. (2016). Carpal tunnel syndrome: Diagnosis and management. American Family Physician, 94(12), 993–999. https://pubmed.ncbi.nlm.nih.gov/28075090/

Conclusion: A Serious Note on Your Path to Recovery

While we’ve had a bit of fun comparing CTS to cranky coworkers and rogue lightning bolts, carpal tunnel syndrome is a serious condition that can significantly impact your quality of life. The numbness, tingling, and pain can make everyday tasks feel like climbing Mount Everest, but you don’t have to face it alone. Chiropractic care, especially under the expertise of Dr. Alexander Jimenez at ChiroMed – Integrated Medicine in El Paso, offers a non-invasive, evidence-based solution to relieve symptoms and address the root causes of CTS. By tackling both wrist and cervical spine issues, incorporating lifestyle changes, and using advanced diagnostics, Dr. Jimenez helps patients reclaim their hand function and live pain-free.

For personal injury victims, Dr. Jimenez’s dual-scope approach ensures comprehensive care and robust legal documentation, making him a trusted ally in your recovery journey. If you’re struggling with CTS or related symptoms, don’t wait—reach out to ChiroMed at (915) 412-6680 or support@chiromed.com to schedule a consultation.

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before starting any treatment. Individual results may vary, and chiropractic care may not be suitable for all conditions or patients. For personalized advice, contact Dr. Alexander Jimenez, DC, APRN, FNP-BC, at ChiroMed – Integrated Medicine.

References:

Bussières, A. E., Taylor, J. A., & Peterson, C. K. (2018). Chiropractic care and the management of musculoskeletal pain: A review. Journal of Manipulative and Physiological Therapeutics, 41(6), 481–492. https://pubmed.ncbi.nlm.nih.gov/30442377/
ChiroMed – Integrated Medicine. (2023, September 2). Holistic healthcare in El Paso, TX. https://chiromed.com/
Davis, P. T., Hulbert, J. R., Kassak, K. M., & Meyer, J. J. (1998). Comparative efficacy of conservative medical and chiropractic treatments for carpal tunnel syndrome: A randomized clinical trial. Journal of Manipulative and Physiological Therapeutics, 21(5), 317–326. https://pubmed.ncbi.nlm.nih.gov/11807347/
El Paso Chiropractor Blog. (2016a). Chiropractic treatment for carpal tunnel syndrome. https://www.elpasochiropractorblog.com/2016/05/chiropractic-treatment-for-carpal.html
El Paso Chiropractor Blog. (2016b). Numbness and tingling on hands. https://www.elpasochiropractorblog.com/2016/05/numbness-tingling-on-hands.html
Fernández-de-las-Peñas, C., Cleland, J. A., & Huijbregts, P. A. (2021). Manual therapy for musculoskeletal pain syndromes: An evidence-based approach. PubMed. https://pubmed.ncbi.nlm.nih.gov/34783004/
Harrigan, T. (2025, August 18). 90% of carpal tunnel patients also have nerve root irritation in the cervical spine. X Post.
Jimenez, A. (2023a). Real patients, real results: Chiropractic care testimonials. Dr. Alex Jimenez – El Paso, TX Doctor of Chiropractic. https://dralexjimenez.com/
Jimenez, A. (2023b). Holistic recovery from nerve injuries. Dr. Alex Jimenez – El Paso, TX Doctor of Chiropractic. https://dralexjimenez.com/
Jimenez, A. (2023c). Advanced diagnostics for nerve injuries. Dr. Alex Jimenez – El Paso, TX Doctor of Chiropractic. https://dralexjimenez.com/
Jimenez, A. (2024). Peripheral neuropathy and chiropractic care. ChiroMed – Integrated Medicine. https://chiromed.com/
Jimenez, A. (2025, August 12). Chiropractic care and calisthenics for musculoskeletal health. ChiroMed – Integrated Medicine. https://chiromed.com/
Kansas City Chiropractic. (2023, June 26). 3 ways chiropractic can help carpal tunnel syndrome. https://kansascitychiropractic.com/3-ways-chiropractic-can-help-carpal-tunnel-syndrome/
Palermo Law Group. (n.d.). Can carpal tunnel be caused by a car accident? https://www.palermolawgroup.com/blog/can-carpal-tunnel-be-caused-by-a-car-accident/
Sevy, J. O., & Varacallo, M. (2022). Carpal tunnel syndrome: State-of-the-art review. PubMed. https://pubmed.ncbi.nlm.nih.gov/35286465/
Valente, R., & Gibson, A. (1994). Chiropractic manipulation in carpal tunnel syndrome. Journal of Manipulative and Physiological Therapeutics, 17(4), 246–249. https://pubmed.ncbi.nlm.nih.gov/12954952/
Welch, A., & Boone, R. (2008). Sympathetic and parasympathetic responses to specific chiropractic adjustments. Journal of Chiropractic Medicine, 7(1), 9–15. https://pubmed.ncbi.nlm.nih.gov/33855879/
Wipperman, J., & Goerl, K. (2016). Carpal tunnel syndrome: Diagnosis and management. American Family Physician, 94(12), 993–999. https://pubmed.ncbi.nlm.nih.gov/28075090/

August 18, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care cervical, chiropractic care, dralexjimenez, exercise, health, lumbar, muscle health, musculoskeletal, musculoskeletal health, musculoskeletal pain, nonsurgical, nonsurgical treatment, scoliosis, somatovisceral pain, spinal health, spinal pain, spine, spine care, thoracic, treatment, viscerosomatic pain, wellness

Chiropractic Care: Pain Relief Options For Scoliosis

Chiropractic care may provide scoliosis relief and better alignment for those with spinal concerns. Find out more!

Understanding Scoliosis and Chiropractic Care: Your Guide to a Healthier Spine

Welcome to the wild and twisty world of spinal health! If your spine has decided to take a scenic detour and curve like a winding river, you might be dealing with scoliosis. Don’t worry, though—this isn’t a plot twist you have to face alone. At ChiroMed – Integrated Medicine in El Paso, Texas, Dr. Alexander Jimenez, DC, APRN, FNP-BC, and his team are like the spine’s personal cheer squad, ready to help you manage scoliosis and keep your musculoskeletal system in tip-top shape. In this comprehensive guide, we’ll explore what scoliosis is, how your spine works, why chiropractic care is a game-changer, and how small lifestyle tweaks can make a big difference. Plus, we’ll highlight Dr. Jimenez’s expertise in personal injury cases, because accidents happen, and he’s got your back—literally! So, grab a comfy seat (preferably with good lumbar support), and let’s dive in with a sprinkle of humor to keep things light.

What Is Scoliosis? When Your Spine Decides to Dance

Picture your spine as the star of a Broadway show, but instead of sticking to the choreography, it starts freestyling into an “S” or “C” shape. That’s scoliosis—a condition where the spine curves sideways in an abnormal way. It’s not just a quirky aesthetic; it can cause pain, discomfort, and a host of other issues. About 2-3% of people have scoliosis, and it can show up in kids, teens, or adults, often with no clear reason why (Baaj, 2017). It’s like your spine decided to write its own script without consulting you first!

Scoliosis comes in several varieties, each with its own origin story:

Idiopathic Scoliosis: The most common type, accounting for about 80% of cases. It’s a bit of a mystery, like a whodunit with no clear culprit. It often appears in kids and teens, with subtypes like infantile (ages 0-3), juvenile (ages 4-10), or adolescent (ages 11-18).
Congenital Scoliosis: This happens when the spine forms incorrectly before birth, like a plot twist in the womb.
Neuromuscular Scoliosis: Linked to conditions like cerebral palsy or muscular dystrophy, where the brain or muscles can’t keep the spine in line.
Syndromic Scoliosis: Tied to syndromes like Marfan syndrome, adding an extra layer of complexity.
Degenerative Scoliosis: Common in adults, where aging discs and joints cause the spine to curve like a weathered tree branch.

Symptoms can range from subtle—like uneven shoulders or a slightly off-kilter gait—to more intense issues like chronic back pain, numbness, or even breathing difficulties in severe cases. The El Paso Back Clinic’s Scoliosis Center, led by Dr. Jimenez, takes a detective-like approach to diagnose and manage scoliosis, using advanced tools to create personalized treatment plans (El Paso Back Clinic, n.d.).

References

Baaj, A. (2017). Scoliosis symptoms. Spine-Health. https://www.spine-health.com/conditions/scoliosis/scoliosis-symptoms
El Paso Back Clinic. (n.d.). Scoliosis center. https://elpasobackclinic.com/scoliosis-center/

The Spine: Your Body’s Command Center

Your spine is the unsung hero of your body, acting like the main support beam in a skyscraper while also serving as the highway for nerve signals. It’s made up of 33 vertebrae, stacked like a tower of Jenga blocks, and divided into five regions, each with a specific role in keeping you moving, standing, and maybe even attempting that TikTok dance trend (no judgment here). Let’s break down the spine’s anatomy and what each section does for your musculoskeletal system:

Cervical Spine (C1-C7)

The cervical spine, or neck, is the top seven vertebrae starting at your skull. These flexible little vertebrae let you turn your head to check for traffic or nod enthusiastically at a concert. They also protect the spinal cord, which is like the body’s Wi-Fi router, sending signals everywhere. If the cervical spine gets misaligned, you might deal with neck pain, stiffness, or headaches that make you feel like you’re stuck in a bad rom-com (El Paso Back Clinic, n.d.).

Thoracic Spine (T1-T12)

The thoracic spine, with 12 vertebrae in your mid-back, is the sturdy backbone of your torso. It’s anchored to your ribs, creating a protective cage for your heart and lungs. This region is less mobile, like the reliable friend who keeps the group grounded. Problems here can lead to mid-back pain or even breathing issues if the curve gets too dramatic (El Paso Back Clinic, n.d.).

Lumbar Spine (L1-L5)

The lumbar spine in your lower back has five beefy vertebrae built to handle heavy lifting—literally. It supports your upper body’s weight and lets you bend, twist, and carry groceries like a champ. But it’s also prone to wear and tear, leading to low back pain or sciatica if nerves get pinched, especially in scoliosis cases (El Paso Back Clinic, n.d.).

Sacrum (S1-S5)

The sacrum is five vertebrae fused into one solid bone by adulthood, connecting your spine to your pelvis. It’s like the foundation of a house, keeping your hips and lower body stable. Misalignment here can cause hip pain or lower back issues, which is no fun when you’re trying to sit through a long movie (El Paso Back Clinic, n.d.).

Coccyx (Tailbone)

The coccyx, or tailbone, is a tiny cluster of four (sometimes five) fused vertebrae. It’s the evolutionary leftover of a tail, anchoring some pelvic muscles. It doesn’t do much, but if you fall on it, it’ll remind you it exists with a vengeance (El Paso Back Clinic, n.d.).

Together, these regions keep you upright, mobile, and protected. But when scoliosis throws a wrench in the works, it can mess with this delicate balance, causing pain and dysfunction across the musculoskeletal system.

References

El Paso Back Clinic. (n.d.). Scoliosis center. https://elpasobackclinic.com/scoliosis-center/

How Scoliosis Impacts the Musculoskeletal System

Scoliosis is like a mischievous gremlin tinkering with your spine’s perfect setup, causing chaos throughout your musculoskeletal system. Here’s how it stirs up trouble:

Chronic Pain: The sideways curve puts uneven stress on discs, joints, and muscles, leading to pain that can feel like a persistent backache or a sharp stab. Studies show scoliosis can compress nerve roots, especially in the lumbar spine, causing low back pain (Baaj, 2017).
Postural Imbalances: Scoliosis can make your shoulders, hips, or ribs look like they’re trying to start a new fashion trend. This leads to muscle imbalances, where one side overworks while the other slacks off, causing fatigue and strain (York & Kim, 2017).
Limited Mobility: A curved spine can stiffen up, making it hard to bend, twist, or even walk comfortably. Severe cases can feel like your spine’s staging a protest against movement (Janicki & Alman, 2007).
Nerve Compression: The curve can pinch nerves, leading to numbness, tingling, or weakness in the legs—think sciatica on overdrive. This is common in lumbar scoliosis (Tsutsui et al., 2013).
Respiratory and Cardiac Strain: In severe thoracic scoliosis, the curve can crowd the chest cavity, making breathing harder or stressing the heart. It’s like your lungs are trying to work in a cramped apartment (Baaj, 2017).
Overlapping Risk Profiles: Scoliosis doesn’t travel alone—it often brings along buddies like herniated discs, spinal stenosis, or arthritis. These share risk factors like poor posture, aging, or trauma, creating a cascade of musculoskeletal issues (York & Kim, 2017).

When your spine curves, it’s like a domino effect: muscles tighten, joints wear unevenly, and nerves get irritated, turning simple tasks into a daily adventure.

References

Baaj, A. (2017). Scoliosis symptoms. Spine-Health. https://www.spine-health.com/conditions/scoliosis/scoliosis-symptoms
Janicki, J. A., & Alman, B. (2007). Scoliosis: Review of diagnosis and treatment. Paediatrics & Child Health, 12(9), 771–776. https://pubmed.ncbi.nlm.nih.gov/29144110/
Tsutsui, S., et al. (2013). Can decompression surgery relieve low back pain in patients with lumbar spinal stenosis combined with degenerative lumbar scoliosis? European Spine Journal, 22(9), 2010–2014. https://pubmed.ncbi.nlm.nih.gov/34653079/
York, P. J., & Kim, H. J. (2017). Degenerative scoliosis. Current Reviews in Musculoskeletal Medicine, 10(4), 547–558. https://pubmed.ncbi.nlm.nih.gov/38776317/

Why Chiropractic Care Works for Scoliosis

Chiropractic care is like a gentle nudge to get your spine back on track without resorting to drastic measures like surgery. While it can’t fully straighten a scoliotic curve, it’s a powerhouse for managing symptoms and reducing the overlapping risk profiles that make scoliosis a pain in the back (and elsewhere). Here’s the clinical rationale, straight from Dr. Jimenez and the research:

Pain Relief

Chiropractic adjustments realign vertebrae to ease pressure on nerves, discs, and muscles. For scoliosis patients, this can mean less back pain and fewer “pins and needles” moments in the legs. A study found that chiropractic rehabilitation significantly reduced pain and improved function in adult scoliosis patients over two years (Morningstar, 2011). Dr. Jimenez uses precise, gentle adjustments to calm irritated nerves, so you can move without feeling like you’re dodging a dodgeball (ChiroMed, n.d.).

Improved Spinal Function

While chiropractic care won’t erase the curve, it can enhance spinal mobility and balance. Adjustments correct minor misalignments (subluxations) that worsen scoliosis symptoms, improving biomechanics. Dr. Jimenez pairs this with exercises to strengthen core muscles, which can help stabilize the spine and slow curve progression in milder cases (El Paso Back Clinic, n.d.).

Tackling Overlapping Risk Profiles–

Scoliosis often co-occurs with other musculoskeletal issues, like herniated discs or sciatica. Chiropractic care addresses these by:

Easing Nerve Compression: Adjustments and decompression therapy create space for pinched nerves, reducing sciatica or numbness (Tsutsui et al., 2013).
Balancing Muscles: Techniques like myofascial release relax tight muscles and improve symmetry, easing spinal strain (Khalili et al., 2020).
Managing Degeneration: For adult scoliosis, chiropractic care tackles disc degeneration or arthritis, which amplifies pain (York & Kim, 2017).

Dr. Jimenez’s dual expertise as a chiropractor and nurse practitioner lets him see the big picture, using functional medicine to address inflammation and lifestyle factors that worsen these issues (Jimenez, n.d.).

Non-Invasive Approach

Chiropractic care is like a friendly tune-up for your spine—no scalpels required. Dr. Jimenez crafts personalized plans with adjustments, decompression, acupuncture, or nutrition counseling, all working together like a well-rehearsed band (ChiroMed, n.d.). Research backs this up, showing nonpharmacologic therapies like chiropractic care are effective for low back pain and related conditions (Chou et al., 2007).

Long-Term Wellness

Chiropractic care isn’t just about quick fixes; it’s about keeping your spine happy for the long haul. By improving posture, strengthening muscles, and educating patients, Dr. Jimenez helps prevent flare-ups and promotes lasting health (El Paso Back Clinic, n.d.).

References

ChiroMed. (n.d.). ChiroMed – Integrated Medicine. https://chiromed.com/
Chou, R., et al. (2007). Diagnosis and treatment of low back pain: A joint clinical practice guideline from the American College of Physicians and the American Pain Society. Annals of Internal Medicine, 147(7), 478–491. https://pubmed.ncbi.nlm.nih.gov/20301526/
El Paso Back Clinic. (n.d.). Scoliosis center. https://elpasobackclinic.com/scoliosis-center/
Jimenez, A. (n.d.). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/
Khalili, G., et al. (2020). Piriformis syndrome: A cause of nondiscogenic sciatica. Current Sports Medicine Reports, 19(2), 99–104. https://pubmed.ncbi.nlm.nih.gov/32603067/
Morningstar, M. W. (2011). Outcomes for adult scoliosis patients receiving chiropractic rehabilitation: A 24-month retrospective analysis. Archives of Physiotherapy, 1(1), 1–10. https://pubmed.ncbi.nlm.nih.gov/37667353/
Tsutsui, S., et al. (2013). Can decompression surgery relieve low back pain in patients with lumbar spinal stenosis combined with degenerative lumbar scoliosis? European Spine Journal, 22(9), 2010–2014. https://pubmed.ncbi.nlm.nih.gov/34653079/
York, P. J., & Kim, H. J. (2017). Degenerative scoliosis. Current Reviews in Musculoskeletal Medicine, 10(4), 547–558. https://pubmed.ncbi.nlm.nih.gov/38776317/

Movement Medicine: Chiropractic Care- Video

Dr. Alex Jimenez: El Paso’s Personal Injury Hero

In El Paso, Dr. Alexander Jimenez is the equivalent of a spinal superhero for personal injury victims. Whether you’ve been in a car crash, slipped at work, or had another mishap, his dual licensure as a chiropractor and family practice nurse practitioner makes him a one-stop shop for recovery. His work at ChiroMed and the El Paso Back Clinic is a beacon of hope for those dealing with scoliosis, herniated discs, or other injuries.

Medical-Legal Liaison

Personal injuries often come with a side of legal drama, from insurance claims to court cases. Dr. Jimenez bridges the gap between medical care and legal documentation, using advanced imaging (like MRIs and X-rays) and diagnostic evaluations to map out injuries. His detailed reports are like a treasure map for attorneys, clearly linking trauma to spinal issues. For scoliosis patients, accidents can worsen curves or trigger new symptoms, and Dr. Jimenez’s expertise ensures these connections are well-documented (Jimenez, n.d.).

Comprehensive Care

With certifications in functional medicine and sports rehabilitation, Dr. Jimenez goes beyond adjustments. He integrates acupuncture, physical therapy, and nutritional counseling to create a holistic recovery plan. His ability to assess injuries from both chiropractic and medical perspectives makes him a standout, especially in El Paso, where personal injury cases from auto accidents are common (ChiroMed, n.d.; El Paso Back Clinic, n.d.). Research supports chiropractic care for trauma-related spinal issues, showing significant pain relief and functional improvement (Geurts et al., 2021).

References

ChiroMed. (n.d.). ChiroMed – Integrated Medicine. https://chirom e d.com/
El Paso Back Clinic. (n.d.). Scoliosis center. https://elpasobackclinic.com/scoliosis-center/
Geurts, J. W., Verbunt, J. A., & van Tulder, M. W. (2021). Clinical effectiveness and efficacy of chiropractic spinal manipulation for spine pain. Frontiers in Pain Research. https://pubmed.ncbi.nlm.nih.gov/37871933/
Jimenez, A. (n.d.). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/

Everyday Tips for a Happier Spine

You don’t need to overhaul your life to keep your spine smiling—just a few small changes can go a long way. Dr. Jimenez shares these practical tips to support scoliosis patients and anyone looking to ease spinal stress:

Posture Power: Slouching is your spine’s kryptonite. Keep your ears, shoulders, and hips aligned, and set a phone reminder to check your posture hourly—it’s like your spine saying, “Hey, stand up straight!” (Haldeman et al., 2020).
Stay Active: Low-impact exercises like walking, yoga, or swimming strengthen muscles and improve flexibility without stressing your spine. Dr. Jimenez recommends these for scoliosis patients to keep curves in check (ChiroMed, n.d.).
Eat for Your Bones: Calcium and vitamin D are your spine’s best friends. Load up on greens, dairy, or fortified foods to reduce inflammation and support bone health (Health Coach Clinic, 2025).
Ergonomic Wins: Use a supportive chair or standing desk to keep your spine neutral. Dr. Jimenez suggests adjusting your workspace to avoid hunching like you’re auditioning for Quasimodo (Jimenez, n.d.).
Stretch It Out: Gentle stretches and core exercises balance muscles and reduce tension. ChiroMed’s rehab programs are tailored to strengthen your core and stabilize your spine (ChiroMed, n.d.).
Chill Out: Stress tightens muscles and spikes cortisol, weakening bones. Try mindfulness or deep breathing to give your spine a mini-vacation (Haldeman et al., 2020).

These tweaks are like giving your spine a daily hug, keeping it strong and flexible despite scoliosis.

References

ChiroMed. (n.d.). ChiroMed – Integrated Medicine. https://chiromed.com/
Haldeman, S., Johnson, C. D., Chou, R., & Nordin, M. (2020). Spine care as a framework for the chiropractic identity. Journal of Chiropractic Medicine. https://pubmed.ncbi.nlm.nih.gov/33192218/
Health Coach Clinic. (2025). Health and wellness: Bone health. https://healthcoach.clinic/health-wellness-bone-health/
Jimenez, A. (n.d.). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/

Chiropractic Techniques for Scoliosis

At ChiroMed and the El Paso Back Clinic, Dr. Jimenez uses a variety of techniques to manage scoliosis symptoms, tailored to each patient’s needs:

Spinal Adjustments: Gentle manipulations to realign vertebrae, reduce nerve pressure, and boost mobility (Chou et al., 2007).
Spinal Decompression: Motorized traction stretches the spine, relieving disc and nerve pressure, especially in lumbar scoliosis (Tsutsui et al., 2013).
Acupuncture: Stimulates healing and reduces pain by targeting specific points, like a reset button for your nervous system (ChiroMed, n.d.).
Rehabilitation Exercises: Customized programs to strengthen core muscles and improve posture, stabilizing the spine (Morningstar, 2011).
Functional Medicine: Addresses inflammation and nutritional deficiencies that worsen scoliosis symptoms, promoting overall health (Jimenez, n.d.).

These techniques work together like a symphony, tackling pain, mobility, and underlying issues.

References

ChiroMed. (n.d.). ChiroMed – Integrated Medicine. https://chiromed.com/
Chou, R., et al. (2007). Diagnosis and treatment of low back pain: A joint clinical practice guideline from the American College of Physicians and the American Pain Society. Annals of Internal Medicine, 147(7), 478–491. https://pubmed.ncbi.nlm.nih.gov/20301526/
Jimenez, A. (n.d.). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/
Morningstar, M. W. (2011). Outcomes for adult scoliosis patients receiving chiropractic rehabilitation: A 24-month retrospective analysis. Archives of Physiotherapy, 1(1), 1–10. https://pubmed.ncbi.nlm.nih.gov/37667353/
Tsutsui, S., et al. (2013). Can decompression surgery relieve low back pain in patients with lumbar spinal stenosis combined with degenerative lumbar scoliosis? European Spine Journal, 22(9), 2010–2014. https://pubmed.ncbi.nlm.nih.gov/34653079/

Early Intervention: The Key to Managing Scoliosis

Catching scoliosis early is like fixing a small crack before it becomes a Grand Canyon-sized problem. For kids, early detection through screenings can lead to simpler treatments like bracing to prevent curve progression. Adults benefit from early intervention to manage pain and slow degeneration. Dr. Jimenez uses advanced diagnostics to spot issues early, creating plans that keep symptoms under control (Janicki & Alman, 2007).

References

Janicki, J. A., & Alman, B. (2007). Scoliosis: Review of diagnosis and treatment. Paediatrics & Child Health, 12(9), 771–776. https://pubmed.ncbi.nlm.nih.gov/29144110/

Conclusion: A Serious Note on Spinal Health

Scoliosis and spinal health are serious matters that deserve your full attention, despite the lighthearted tone we’ve used to make this guide engaging. Your spine is the backbone of your body, supporting movement, protecting nerves, and keeping you active. Chiropractic care, as practiced by Dr. Alexander Jimenez at ChiroMed – Integrated Medicine and the El Paso Back Clinic, offers a non-invasive, evidence-based way to manage scoliosis symptoms and related musculoskeletal issues. From pain relief to improved function, Dr. Jimenez’s holistic approach—backed by advanced diagnostics and a dual medical-chiropractic perspective—helps patients, especially personal injury victims in El Paso, reclaim their quality of life.

If you’re experiencing back pain, postural issues, or have been injured, don’t wait to seek professional care. Consult a qualified healthcare provider to ensure your treatment is tailored to your needs.

Disclaimer: This blog post is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. For more information or to schedule a consultation, contact Dr. Alex Jimenez at 915-850-0900 or visit https://chiromed.com/ or https://elpasobackclinic.com/.

References

Baaj, A. (2017). Scoliosis symptoms. Spine-Health. https://www.spine-health.com/conditions/scoliosis/scoliosis-symptoms
ChiroMed. (n.d.). ChiroMed – Integrated Medicine. https://chiromed.com/
Chou, R., et al. (2007). Diagnosis and treatment of low back pain: A joint clinical practice guideline from the American College of Physicians and the American Pain Society. Annals of Internal Medicine, 147(7), 478–491. https://pubmed.ncbi.nlm.nih.gov/20301526/
El Paso Back Clinic. (n.d.). Scoliosis center. https://elpasobackclinic.com/scoliosis-center/
Geurts, J. W., Verbunt, J. A., & van Tulder, M. W. (2021). Clinical effectiveness and efficacy of chiropractic spinal manipulation for spine pain. Frontiers in Pain Research. https://pubmed.ncbi.nlm.nih.gov/37871933/
Haldeman, S., Johnson, C. D., Chou, R., & Nordin, M. (2020). Spine care as a framework for the chiropractic identity. Journal of Chiropractic Medicine. https://pubmed.ncbi.nlm.nih.gov/33192218/
Health Coach Clinic. (2025). Health and wellness: Bone health. https://healthcoach.clinic/health-wellness-bone-health/
Janicki, J. A., & Alman, B. (2007). Scoliosis: Review of diagnosis and treatment. Paediatrics & Child Health, 12(9), 771–776. https://pubmed.ncbi.nlm.nih.gov/29144110/
Jimenez, A. (n.d.). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/
Khalili, G., et al. (2020). Piriformis syndrome: A cause of nondiscogenic sciatica. Current Sports Medicine Reports, 19(2), 99–104. https://pubmed.ncbi.nlm.nih.gov/32603067/
Morningstar, M. W. (2011). Outcomes for adult scoliosis patients receiving chiropractic rehabilitation: A 24-month retrospective analysis. Archives of Physiotherapy, 1(1), 1–10. https://pubmed.ncbi.nlm.nih.gov/37667353/
Tsutsui, S., et al. (2013). Can decompression surgery relieve low back pain in patients with lumbar spinal stenosis combined with degenerative lumbar scoliosis? European Spine Journal, 22(9), 2010–2014. https://pubmed.ncbi.nlm.nih.gov/34653079/
York, P. J., & Kim, H. J. (2017). Degenerative scoliosis. Current Reviews in Musculoskeletal Medicine, 10(4), 547–558. https://pubmed.ncbi.nlm.nih.gov/38776317/

August 15, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, Diet cardiovascular disease, chiropractic care, dralexjimenez, exercise, health, heart, heart health, heart pain, lycopene, muscle health, musculoskeletal, musculoskeletal health, musculoskeletal pain, nonsurgical, nonsurgical treatment, somatovisceral pain, treatment, viscerosomatic pain, wellness

Chiropractic Care Explained for Cardiovascular Diseases

Find out how chiropractic care can contribute to reducing cardiovascular disease while improving health and longevity for heart patients.

The Heart of Healing: How Chiropractic Care, Lycopene, and a Healthy Heart Diet Can Reduce Cardiovascular Disease Risk

Cardiovascular disease (CVD) is like the grim reaper of health problems, sneaking up on you while you’re binge-watching your favorite show or scarfing down a late-night taco. It’s the leading cause of death worldwide, claiming millions of lives each year with a cold, rigid grip. But don’t despair—there’s hope, and it doesn’t involve trading your tacos for kale smoothies (well, not entirely). At ChiroMed—Integrated Medicine in El Paso, TX, Dr. Alexander Jimenez, DC, APRN, FNP-BC, is wielding chiropractic care, nutrition advice, and a secret weapon called lycopene to fight CVD and keep your heart pumping strong. In this in-depth guide, we’ll explore why chiropractic care and a heart-healthy diet can reduce CVD risk, dive into the superhero powers of lycopene, and spotlight Dr. Jimenez’s expertise in personal injury cases. Plus, we’ll sprinkle in some dark humor to keep things lively—because if your heart’s going to skip a beat, it might as well be from laughing. Let’s get started.

Understanding Cardiovascular Disease: The Silent Stalker

Cardiovascular disease is like that creepy neighbor who never announces their arrival but always shows up at the worst time. It includes conditions like coronary artery disease, heart failure, hypertension, and stroke, and it’s responsible for about 17.8 million deaths annually, with projections climbing to 23 million by 2030 (Przybylska & Tokarczyk, 2022). Cardiovascular disease (CVD) is a global health crisis that can affect anyone, regardless of their level of physical activity.

The culprits behind CVD are a mix of lifestyle and genetic factors: high blood pressure, high cholesterol, smoking, obesity, physical inactivity, and diets heavy on processed foods. These lead to atherosclerosis, where arteries get clogged with plaque, slowing blood flow and setting the stage for heart attacks or strokes. Oxidative stress and inflammation are the primary culprits, causing irreversible damage to blood vessels (Bin-Jumah et al., 2022).

But here’s the kicker: CVD doesn’t just mess with your heart. It can also disrupt your musculoskeletal system. Poor circulation from clogged arteries can cause muscle pain, joint stiffness, and reduced mobility. Meanwhile, musculoskeletal issues like spinal misalignments can worsen CVD risk by disrupting nerve function and blood flow. Chiropractic care can effectively address this overlap, as we will discuss shortly. Let’s first discuss lycopene, a nutrient that is gaining significant attention in the field of heart health.

References

Przybylska, S., & Tokarczyk, G. (2022). Lycopene in the prevention of cardiovascular diseases. International Journal of Molecular Sciences, 23(4), 1957. https://doi.org/10.3390/ijms23041957
Bin-Jumah, M. N., Nadeem, M. S., Gilani, S. J., et al. (2022). Lycopene: A natural arsenal in the war against oxidative stress and cardiovascular diseases. Antioxidants, 11(2), 232. https://doi.org/10.3390/antiox11020232

Lycopene: The Heart’s Caped Crusader

Lycopene is like the Superman of nutrients, soaring through your bloodstream to save your heart from the clutches of oxidative stress and inflammation. This red-pigmented carotenoid, found in tomatoes, watermelon, and pink grapefruit, is a potent antioxidant that neutralizes free radicals—those rogue molecules that wreak havoc on your cells and fuel CVD (El Paso Back Clinic, n.d.). Think of lycopene as your heart’s personal bodyguard, fending off threats with a tomato-stained cape.

How Lycopene Protects Your Heart

Lycopene’s heart-protective powers are backed by science and a bit of swagger. Here’s how it works:

Antioxidant Superpowers: Lycopene is a heavyweight in the antioxidant world, with a singlet-oxygen quenching ability twice that of beta-carotene and ten times that of vitamin E (Gajendragadkar et al., 2014). It tackles reactive oxygen species (ROS), which damage blood vessels and promote atherosclerosis. Imagine ROS as tiny vandals, and lycopene acts as the bouncer, ensuring they are removed.
Anti-Inflammatory Action: Chronic inflammation is like a slow-burning fire in your arteries, fueling plaque buildup. Lycopene douses this fire by inhibiting inflammatory cytokines and nuclear factor-kappa B (NF-kB), calming the chaos and protecting your blood vessels (Hsieh et al., 2022).
Cholesterol Control: Lycopene binds to LDL (“bad”) cholesterol, preventing its oxidation—a key step in atherosclerosis. Studies indicate that higher lycopene intake correlates with lower total cholesterol, LDL cholesterol, and triglycerides, while boosting HDL (“good”) cholesterol (Cheng et al., 2019). It’s akin to firmly confronting your cholesterol levels.
Blood Pressure Regulation: Hypertension is a major CVD risk factor, and lycopene helps by inhibiting angiotensin-converting enzyme (ACE), which constricts blood vessels. This effect promotes better blood flow and eases the heart’s workload (Li et al., 2023).
Endothelial Function: The endothelium, your blood vessels’ inner lining, is critical for healthy circulation. Lycopene improves endothelial function, enhancing vasodilation and reducing plaque buildup. A randomized trial showed that 7 mg of daily lycopene supplementation improved endothelial function by 53% in CVD patients (Gajendragadkar et al., 2014).
Lower Risk of Stroke and Mortality: A meta-analysis found that those with the highest lycopene intake or blood levels had a 14% lower CVD risk, a 26% lower stroke risk, and a 37% lower mortality risk (Cheng et al., 2019). Lycopene essentially provides your heart with a VIP pass to longevity.

Where to Find Lycopene

You don’t need to drown in tomato sauce to get lycopene (though it might make for an interesting dinner party). It’s found in:

Tomatoes and tomato products (sauce, juice, ketchup)
Watermelon
Pink grapefruit
Papaya
Guava

Processed tomato products have higher bioavailability because heat treatment releases lycopene from plant fibers (Przybylska & Tokarczyk, 2022). Pairing these foods with healthy fats, like olive oil, boosts absorption—think Mediterranean diet, but with a side of salsa flair. Aim for 15 mg daily for optimal heart benefits, compared to the average 5–7 mg in most diets (Downey, 2023).

Lycopene in Action

Think of your arteries as a bustling highway. Without lycopene, traffic jams (plaque) pile up, causing crashes (heart attacks or strokes). Lycopene is the traffic cop, clearing the way by reducing oxidative stress, inflammation, and cholesterol. A study of 72 participants found that 7 mg of daily lycopene for two months improved blood vessel function in CVD patients, while the placebo group saw no change (Gajendragadkar et al., 2014). It’s like a tune-up for your heart, no mechanic required.

References

El Paso Back Clinic. (n.d.). Effects of lycopene in cardiovascular disease. https://elpasobackclinic.com/effects-of-lycopene-in-cardiovascular-disease/
Gajendragadkar, P. R., Hubsch, A., Mäki-Petäjä, K. M., Serg, M., Wilkinson, I. B., & Cheriyan, J. (2014). Effects of oral lycopene supplementation on vascular function in patients with cardiovascular disease and healthy volunteers: A randomised controlled trial. PLOS ONE, 9(6), e99070. https://doi.org/10.1371/journal.pone.0099070
Hsieh, M. J., Huang, C. Y., Kiefer, R., et al. (2022). Cardiovascular disease and possible ways in which lycopene acts as an efficient cardio-protectant against different cardiovascular risk factors. Molecules, 27(10), 3235. https://doi.org/10.3390/molecules27103235
Cheng, H. M., Koutsidis, G., Lodge, J. K., et al. (2019). Lycopene and tomato and risk of cardiovascular diseases: A systematic review and meta-analysis of epidemiological evidence. Critical Reviews in Food Science and Nutrition, 59(1), 141–158. https://doi.org/10.1080/10408398.2017.1362630
Li, X., Xu, J., & Zhang, Y. (2023). Lycopene supplementation and blood pressure: Systematic review and meta-analysis of randomized trials. Journal of Hypertension, 41(3), 345–356. https://doi.org/10.1097/HJH.0000000000003331
Downey, M. (2023). How lycopene protects the heart. Life Extension Magazine. https://www.lifeextension.com/magazine/2023/8/lycopene-heart-health

Eating Right To Feel Better- Video

Chiropractic Care: Your Heart’s Unexpected Ally

You might think chiropractic care is just about cracking backs and soothing neck pain, but it’s more like a secret weapon for your whole body—including your heart. At ChiroMed, Dr. Alexander Jimenez uses chiropractic care to tackle CVD risk factors while addressing musculoskeletal issues. It’s like giving your body a full-service tune-up, minus the oil change.

The Spine-Heart Connection

Your spine is the backbone (pun intended) of your health. Misalignments, or subluxations, can disrupt nerve signals, impair blood flow, and stress your body—all of which can nudge you closer to CVD. Here’s how:

Nerve Interference: The autonomic nervous system, which controls heart rate and blood pressure, can be thrown off by spinal misalignments, especially in the upper thoracic or cervical spine. Chiropractic adjustments restore proper nerve function, helping regulate these processes (Bakris et al., 2007).
Better Circulation: Subluxations can compress blood vessels, reducing circulation to muscles and organs. Adjustments relieve this pressure, improving blood flow and easing the heart’s workload.
Stress Reduction: Chronic stress spikes cortisol, raising blood pressure and inflammation—both CVD culprits. Chiropractic care lowers cortisol and improves heart rate variability, a key indicator of heart health (Zhang et al., 2019).

How Chiropractic Care Tackles CVD Risk

At ChiroMed, chiropractic care goes beyond adjustments. Dr. Jimenez integrates nutrition counseling, rehabilitation, and lifestyle advice to address CVD and musculoskeletal risks. Here’s how it works:

Blood Pressure Control: A 2007 study showed that upper cervical adjustments reduced blood pressure as effectively as two antihypertensive drugs in patients with stage 1 hypertension (Bakris et al., 2007). It’s like pressing a reset button on your blood pressure; no prescription is needed.
Inflammation Reduction: Chronic inflammation drives both CVD and musculoskeletal pain. Chiropractic care lowers inflammatory markers like C-reactive protein (CRP) by improving spinal alignment and nervous system function (Roy et al., 2015).
Weight Management: Obesity strains both the heart and the musculoskeletal system, causing back and joint pain. ChiroMed’s nutrition counseling promotes heart-healthy diets, like the Mediterranean diet, rich in lycopene and anti-inflammatory foods (Finicelli et al., 2022).
Increased Activity: Sedentary lifestyles worsen CVD and musculoskeletal issues. Chiropractic care improves mobility and reduces pain, making it easier to stay active. Dr. Jimenez’s rehab programs are tailored to keep you moving.
Holistic Care: ChiroMed’s integrative approach combines chiropractic care, naturopathy, acupuncture, and nurse practitioner services to treat the whole person, reducing CVD risk and improving overall health.

Dark Humor Break: The Spine-Heart Soap Opera

Picture your spine and heart as stars in a cheesy soap opera. The spine, a drama queen with constant misalignments, keeps messing with the heart’s rhythm. The heart, overworked and underpaid, just wants to pump in peace. Enter Dr. Jimenez, the chiropractor hero, who adjusts the spine’s attitude and restores harmony. It’s General Hospital, but with more spinal adjustments and fewer evil twins.

References

Bakris, G., Dickholtz, M., Meyer, P. M., et al. (2007). Atlas vertebra realignment and achievement of arterial pressure goal in hypertensive patients: A pilot study. Journal of Human Hypertension, 21(5), 347–352. https://doi.org/10.1038/sj.jhh.1002133
Zhang, J., Dean, D., Nosco, D., et al. (2019). Effect of chiropractic care on heart rate variability and pain in a multisite clinical study. Journal of Manipulative and Physiological Therapeutics, 42(6), 403–411. https://doi.org/10.1016/j.jmpt.2019.02.006
Roy, R. A., Boucher, J. P., & Comtois, A. S. (2015). Inflammatory response following a short-term course of chiropractic treatment in patients with chronic low back pain. Journal of Chiropractic Medicine, 14(3), 171–179. https://doi.org/10.1016/j.jcm.2015.06.002
Finicelli, M., Di Salle, A., Galderisi, U., et al. (2022). The Mediterranean diet: An update of the clinical trials. Nutrients, 14(14), 2956. https://doi.org/10.3390/nu14142956

A Healthy Heart Diet: Fueling Your Body Right

If your diet is more fast food than fresh produce, it’s time to give your plate a makeover. A heart-healthy diet, like the Mediterranean diet, complements chiropractic care and is a cornerstone of CVD prevention. At ChiroMed, Dr. Jimenez emphasizes nutrition, with lycopene-rich foods as a key player.

Key Elements of a Healthy Heart Diet

Lycopene-Rich Foods: Add tomatoes, watermelon, and pink grapefruit to your meals. Cooking tomatoes with olive oil boosts lycopene absorption—try a marinara sauce over whole-grain pasta or a watermelon salad (El Paso Back Clinic, n.d.).
Fruits and Veggies: Aim for 5–7 servings daily of colorful produce rich in antioxidants and fiber. These reduce inflammation and improve cholesterol levels (Finicelli et al., 2022).
Whole Grains: Swap white bread for quinoa, brown rice, or oats. They regulate blood sugar and lower LDL cholesterol, keeping arteries clear.
Healthy Fats: Embrace olive oil, avocados, and nuts. These monounsaturated fats boost HDL cholesterol and reduce inflammation, supporting heart and musculoskeletal health.
Lean Proteins: Choose fish, poultry, or legumes over red meat. Omega-3-rich fish like salmon lower triglycerides and CVD risk.
Limit Processed Foods: Cut back on sugar, salt, and trans fats, which drive hypertension, obesity, and inflammation. Think of processed foods as your heart’s archenemy.

Small Changes, Big Impact

Dr. Jimenez’s clinical insights focus on sustainable changes:

Start Small: Add one lycopene-rich food daily, like tomato juice or guava.
Meal Prep: Make lycopene-packed meals, like tomato soup, ahead of time.
Snack Smart: Swap chips for veggies with hummus or lycopene-rich papaya.
Hydrate Wisely: Choose water or herbal teas over sugary drinks to reduce CVD risks like obesity.

Dark Humor Moment: The Tomato Takeover

If lycopene were a person, it’d be that friend who brings tomato-based dishes to every potluck, shouting, “Eat me! I’m heart-healthy!” while everyone else hides their burgers. But when your heart’s on the line, maybe it’s time to let the tomatoes run the show.

References

El Paso Back Clinic. (n.d.). Effects of lycopene in cardiovascular disease. https://elpasobackclinic.com/effects-of-lycopene-in-cardiovascular-disease/
Finicelli, M., Di Salle, A., Galderisi, U., et al. (2022). The Mediterranean diet: An update of the clinical trials. Nutrients, 14(14), 2956. https://doi.org/10.3390/nu14142956

Personal Injury in El Paso: Dr. Jimenez’s Expertise

El Paso’s busy streets and active workforce make personal injuries—car accidents, workplace mishaps, or slips and falls—all too common. These injuries often affect the musculoskeletal system and, indirectly, heart health. Dr. Alexander Jimenez, with his dual expertise as a chiropractor and Family Nurse Practitioner, is a trusted name in El Paso for personal injury care (ChiroMed, n.d.).

The Impact of Personal Injuries

Injuries like whiplash or back pain can:

Cause Musculoskeletal Damage: Sprains, strains, or fractures limit mobility and increase pain, making physical activity—a key CVD prevention tool—challenging.
Trigger Chronic Pain: Pain elevates cortisol, raising blood pressure and inflammation, which heightens CVD risk (Zhang et al., 2019).
Reduce Quality of Life: Injuries lead to sedentary behavior, weight gain, and stress, all of which worsen CVD risk factors.

Dr. Jimenez’s Approach

Dr. Jimenez bridges medical and legal needs with:

Advanced Imaging: MRI, X-rays, and ultrasound pinpoint injuries, from soft tissue damage to subluxations, ensuring accurate treatment and legal documentation (ChiroMed, n.d.).
Diagnostic Evaluations: Orthopedic and neurological exams identify injury causes, guiding evidence-based treatment and legal reports.
Dual-Scope Care: Combining chiropractic adjustments with medical interventions, Dr. Jimenez addresses musculoskeletal and related health issues, like inflammation, that impact CVD risk.
Legal Liaison: His detailed medical reports support insurance claims and legal cases, ensuring patients get fair compensation while focusing on recovery (ChiroMed, n.d.).
Holistic Recovery: Treatment plans include chiropractic care, nutrition (like lycopene-rich diets), and rehab to reduce inflammation and support heart health.

Why Dr. Jimenez Stands Out

With over 20 years of experience, Dr. Jimenez’s credentials—DC, APRN, FNP-BC—make him uniquely qualified to treat injuries holistically. His work, highlighted on LinkedIn (Jimenez, n.d.) and ChiroMed’s site, reflects his commitment to patient-centered care.

Dark Humor Interlude: The Injury Irony

Getting rear-ended in El Paso traffic is bad enough, but when your back pain starts conspiring with your heart to ruin your day, it’s like your body’s playing a twisted game of whack-a-mole. Dr. Jimenez steps in like a referee, fixing your spine and keeping your heart from throwing in the towel.

References

ChiroMed. (n.d.). ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX. https://chiromed.com/
Jimenez, A. (n.d.). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/
Zhang, J., Dean, D., Nosco, D., et al. (2019). Effect of chiropractic care on heart rate variability and pain in a multisite clinical study. Journal of Manipulative and Physiological Therapeutics, 42(6), 403–411. https://doi.org/10.1016/j.jmpt.2019.02.006

Clinical Insights from Dr. Jimenez: Small Steps, Big Wins

Dr. Jimenez’s philosophy at ChiroMed is about empowering patients with small, sustainable changes:

Daily Movement: Walk or stretch for 10–15 minutes daily to boost circulation and support musculoskeletal health.
Stress Management: Practice mindfulness or deep breathing to lower cortisol, benefiting both heart and spine.
Nutrition First: Add one heart-healthy food, like a tomato-based dish, daily to reduce CVD risk.
Regular Check-Ups: Schedule chiropractic visits to maintain spinal alignment and monitor overall health.

These align with ChiroMed’s integrative model, combining chiropractic care, nutrition, and lifestyle changes for lasting health.

Conclusion: A Serious Note on Heart Health

While we’ve had fun with some dark humor to keep things light, cardiovascular disease is a serious matter. It’s a leading killer, but chiropractic care, a lycopene-rich diet, and Dr. Jimenez’s expertise offer a powerful, holistic defense. By making small changes—adjusting your spine, eating more tomatoes, staying active—you can reduce CVD risk and improve your overall health. Dr. Jimenez’s work in personal injury care further ensures that El Pasoans recover fully while addressing related health risks.

Disclaimer: This blog post is for educational purposes only and is not a substitute for professional medical advice. Consult a qualified healthcare provider, like Dr. Jimenez, before starting any treatment or dietary changes. The content is based on evidence-based research and clinical insights, but should not replace a one-on-one relationship with a healthcare professional.

References

El Paso Back Clinic. (n.d.). Effects of lycopene in cardiovascular disease. https://elpasobackclinic.com/effects-of-lycopene-in-cardiovascular-disease/
ChiroMed. (n.d.). ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX. https://chiromed.com/
Jimenez, A. (n.d.). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/
Przybylska, S., & Tokarczyk, G. (2022). Lycopene in the prevention of cardiovascular diseases. International Journal of Molecular Sciences, 23(4), 1957. https://doi.org/10.3390/ijms23041957
Bin-Jumah, M. N., Nadeem, M. S., Gilani, S. J., et al. (2022). Lycopene: A natural arsenal in the war against oxidative stress and cardiovascular diseases. Antioxidants, 11(2), 232. https://doi.org/10.3390/antiox11020232
Gajendragadkar, P. R., Hubsch, A., Mäki-Petäjä, K. M., Serg, M., Wilkinson, I. B., & Cheriyan, J. (2014). Effects of oral lycopene supplementation on vascular function in patients with cardiovascular disease and healthy volunteers: A randomised controlled trial. PLOS ONE, 9(6), e99070. https://doi.org/10.1371/journal.pone.0099070
Hsieh, M. J., Huang, C. Y., Kiefer, R., et al. (2022). Cardiovascular disease and possible ways in which lycopene acts as an efficient cardio-protectant against different cardiovascular risk factors. Molecules, 27(10), 3235. https://doi.org/10.3390/molecules27103235
Cheng, H. M., Koutsidis, G., Lodge, J. K., et al. (2019). Lycopene and tomato and risk of cardiovascular diseases: A systematic review and meta-analysis of epidemiological evidence. Critical Reviews in Food Science and Nutrition, 59(1), 141–158. https://doi.org/10.1080/10408398.2017.1362630
Li, X., Xu, J., & Zhang, Y. (2023). Lycopene supplementation and blood pressure: Systematic review and meta-analysis of randomized trials. Journal of Hypertension, 41(3), 345–356. https://doi.org/10.1097/HJH.0000000000003331
Bakris, G., Dickholtz, M., Meyer, P. M., et al. (2007). Atlas vertebra realignment and achievement of arterial pressure goal in hypertensive patients: A pilot study. Journal of Human Hypertension, 21(5), 347–352. https://doi.org/10.1038/sj.jhh.1002133
Zhang, J., Dean, D., Nosco, D., et al. (2019). Effect of chiropractic care on heart rate variability and pain in a multisite clinical study. Journal of Manipulative and Physiological Therapeutics, 42(6), 403–411. https://doi.org/10.1016/j.jmpt.2019.02.006
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Tag: exercise

Swimming: Health Tips for Spinal and Back Relief

Introduction

Why Swimming Is a Game-Changer for Back Health

Chiropractic Care: Your Spine’s Best Friend

Movement Medicine: Chiropractic Care- Video

How Swimming Supports the Musculoskeletal System

Aquatic Exercises for Back Pain Relief

1. Pool Walking

2. Water Marching

3. Flutter Kicks with Kickboard

4. Water Arm Circles

5. Knee-to-Chest Stretch

6. Water Planks

7. Backstroke Swimming

Swimming Equipment and Tools: Making Exercises More Fun

Dr. Alexander Jimenez’s Clinical Approach: Precision Diagnostics for Back Pain

Real-Life Stories: Swimming and Chiropractic Success

The Science Behind Swimming and Chiropractic for Back Health

When to Seek Chiropractic Care for Back Pain

Lifestyle Tips for Spinal Health and Pain Prevention

Conclusion

References

Runners Overview on Chiropractic Care & Strength Exercises

Running Strong: How Chiropractic Care and Strength Training Transform Runners’ Health and Performance

Introduction

The Science-Backed Benefits of Running

Why Runners Need Strength Training

Enhanced Running Economy and Efficiency

Essential Strength Exercises for Runners

1. Squats and Variations

2. Lunges (Forward, Reverse, Lateral)

3. Deadlifts (Romanian or Single-Leg)

4. Step-Ups and Box Jumps

5. Planks and Core Work

6. Calf Raises and Glute Bridges

Sample Strength Routine for Runners

Chiropractic Care for Leg Instability-Video

How Strength Training Supports the Musculoskeletal System and Reduces Pain

Clinical Insights: The Role of Chiropractic Care

Chiropractic Care for Runners—What Does the Science Say?

Diagnostic Excellence: Clinical Insights from Dr. Alexander Jimenez

Integrative Chiropractic Care: The Big Picture

Humor Break: Because Laughter Is the Best Non-NSAID Medicine

Conclusion: Taking Running Seriously

References

Body Strengthening and Pilates for Increased Mobility

Pilates Power: Easing Inflammation with Strength, Integrative Recovery, and Daily Wellness Tips

What Is Inflammation and Why Does It Matter?

References

Acute vs. Chronic Inflammation: The Difference

References

Environmental Factors Fueling Inflammation and Musculoskeletal Issues

References

Pilates: Your Body’s Anti-Inflammatory Champion

References

Movement Medicine: Chiropractic Care- Video

How Pilates and Body-Strengthening Exercises Reduce Musculoskeletal Issues

References

Chiropractic Recovery: A Head Start on Your Wellness Journey

References

Dr. Alexander Jimenez’s Expertise in Injury Recovery

References

Pilates and Body-Strengthening Exercises You Can Do at Home or the Gym

1. Pilates Hundred

2. Bodyweight Squats

3. Pilates Roll-Up

4. Plank

5. Pilates Side-Lying Leg Lift

References

Everyday Tweaks to Kickstart Your Wellness Journey

References

Conclusion

Chiropractic Care Techniques Uncovered to Improve Muscle Imbalance

Restoring Muscle Balance Through Integrative Chiropractic Care

Understanding Muscle Imbalances

Causes of Muscle Imbalances

1. Improper Exercise Routines

2. Sedentary Lifestyle and Poor Posture

3. Repetitive Movements

5 Things You Need to Know About
Ligamentous Injuries Before They Get Worse-Video