Back and Spine Health Exercise: Exercise is one of the most significant ways to increase longevity, improve health, and decrease pain and suffering. A proper exercise program can improve flexibility, mobility, increase strength, and reduce back pain. Knowledge of the best exercises to improve health or decrease pain is essential to a workout plan or pain management program. Regular exercise is one of the best things you can do for overall health. The many benefits include improved health and fitness and reduced risk of chronic diseases.
There are many different types of exercise; it is important to pick the right types. Most benefits from a combination of exercises: Endurance or aerobic activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Examples include brisk walking, jogging, swimming, and biking.
Strength or resistance training, exercises make your muscles stronger. Some examples are lifting weights and using a resistance band. Balance exercises can make it easier to walk on uneven surfaces and help prevent falls. To improve your balance, try tai chi or exercises like standing on one leg. Flexibility exercises stretch your muscles and can help your body stay limber. Yoga and doing various stretches can make you more flexible.
Relieve Lower Back and Hip Pain with Squats, Core Exercises, and Chiropractic Care at El Paso Back Clinic®
Many people in El Paso suffer from lower back pain and hip discomfort due to daily activities, work demands, injuries, or long-term issues. These problems often stem from muscle strains, poor posture, tight hips or glutes, and weak supporting muscles. At El Paso Back Clinic® in El Paso, TX, we specialize in helping patients overcome these challenges through personalized chiropractic care, rehabilitation, and safe exercises.
Squats and core exercises, performed correctly, strengthen the muscles that support the spine, improve alignment, and enhance hip mobility. This reduces stress on the back during movement. They are effective for chronic low back pain, mild sciatica, and general aches from weak muscles. Proper form is essential—sharp pain, numbness, or weakness means you should seek professional evaluation first.
Strong Core + Chiropractic for Lower Back and Hip Pain Relief
The lower back and hips are closely connected through shared muscles, joints, and nerves. Tight hips or glutes can tug on the back, leading to strain. Weak core muscles cause spinal instability and poor posture, leading to chronic pain.
Muscle imbalances force the back to overcompensate in everyday tasks.
Reduced hip mobility leads to excessive forward leaning, stressing the lower back.
Problems in ankle or upper back mobility contribute further.
These factors can result in lumbar instability or pain radiating from the hips to the back.
How Squats Benefit Lower Back and Hip Conditions
Squats strengthen the legs, glutes, and core. With proper technique, they relieve pressure from the lower back.
Proper squats maintain a neutral spine and engaged core, providing stability and minimizing lumbar strain. Activating core and hip muscles during squats supports the spine, preventing excessive arching or rounding.
Squats also increase hip mobility. Tight hip flexors are a common cause of back pain during deeper squats. Improved flexibility allows the hips to function better, sparing the back from overload.
Builds glutes and legs for stronger spinal support.
Enhances blood flow and reduces inflammation in the area.
Aids mild pain that improves with gentle activity.
Research supports that the correct form reduces risks associated with squats.
Core Exercises: A Key to Back and Hip Relief
Core exercises focus on deep muscles in the abdomen, back, and pelvis, acting as a natural spinal brace.
Strong core muscles enhance posture and balance, easing the load on spinal discs and preventing persistent pain from inadequate support. Studies show core stability exercises effectively reduce non-specific low back pain and improve function.
Core training also supports hip pain by stabilizing the pelvis, which is beneficial for conditions like arthritis or glute tightness.
Planks and bird-dogs develop endurance in stabilizing muscles.
Pelvic tilts and bridges safely activate deep muscles.
Standing core activities help relieve pain from prolonged sitting.
Evidence indicates that core exercises often outperform general workouts in reducing pain.
Mastering Proper Form for Safe Squats and Core Work
Incorrect squat form is a leading cause of lower back pain. Frequent mistakes include back rounding, knee collapse, or excessive weight.
Safe squat guidelines:
Position feet shoulder-width apart, toes slightly turned out.
Engage your core as if bracing for impact.
Hinge at the hips, keep the chest high, and descend until the thighs are parallel to the ground.
Drive up through heels, maintaining a neutral spine.
For core exercises, prioritize controlled movement. Hold planks straight with tight abs—avoid dipping or arching.
Begin with bodyweight versions and always warm up to boost circulation and lower injury risk.
Pain during squats typically indicates a weak core, tight hips, or mobility deficits. Address these with targeted stretches and progressive loading.
When Exercises Are Helpful and When to Get Professional Care
Squats and core exercises support:
Chronic low back pain from muscle weakness.
Mild sciatica by decreasing nerve pressure.
Hip tightness referring pain to the back.
Posture-related daily discomfort.
They foster long-term resilience and prevent compensatory back strain. Halt immediately if experiencing severe pain, numbness, weakness, or loss of balance—these may indicate serious conditions such as a disc herniation.
Consult a provider before beginning, especially if you have pre-existing injuries.
Integrative Care at El Paso Back Clinic®
At El Paso Back Clinic®, Dr. Alexander Jimenez, DC, APRN, FNP-BC, leads a team that delivers comprehensive, integrative chiropractic and wellness care for lower back and hip pain. Our approach combines squats and core exercises with chiropractic adjustments, spinal decompression, physical therapy, functional medicine, and rehabilitation programs.
Chiropractic adjustments correct misalignments and joint dysfunctions. A reinforced core helps maintain these corrections by enhancing spinal stability.
Dr. Jimenez creates tailored plans that address root causes through evidence-based protocols, drawing on over 30 years of experience in complex injuries, sciatica, and chronic pain. This multidisciplinary method often yields superior, sustained results compared to isolated treatments.
Visit our main location at 11860 Vista Del Sol, Suite 128, El Paso, TX 79936, or call (915) 850-0900 to schedule your consultation.
Beginner Exercises to Try Under Guidance
Start with these fundamentals, supervised by our team:
Bodyweight Squats: 3 sets of 10-15 repetitions, emphasizing technique.
Glute Bridges: Lie on your back, and elevate your hips by engaging your glutes.
Bird-Dog: On hands and knees, extend opposite arm and leg while bracing core.
Planks: Maintain position for 20-30 seconds, gradually increasing duration.
Pelvic Tilts: On the back, press the lower back into the floor via a pelvic tilt.
Incorporate 2-3 sessions weekly. Include hip mobility work and advance gradually.
Regain Comfort and Mobility Today
At El Paso Back Clinic®, squats and core exercises form integral components of our rehabilitation strategies for lower back and hip pain. They fortify stabilizing muscles, correct alignment, and promote mobility to manage strains, poor posture, instability, and tightness.
Combined with expert chiropractic and integrative care under Dr. Alexander Jimenez, they deliver lasting strength and relief.
Reach out to El Paso Back Clinic® today. Our team will assess your needs and develop a customized plan for optimal recovery.
Beat Holiday Stress with Fun Movement and Smart Body Care
A man and a woman play table tennis to ease holiday stress.
The holiday season brings joy, family time, and tasty food, but it can also be stressful. Busy schedules, shopping, travel, and extra tasks can make anyone feel overwhelmed. One great way to feel better is through simple movement and exercise. Physical activity releases endorphins, chemicals in your brain that improve mood and reduce stress (Mayo Clinic, 2023). Even short sessions of fun activities can clear your mind and boost energy.
Many experts agree that almost any form of movement helps manage stress. It acts like a natural reset for your body and brain (Kitsap Physical Therapy, n.d.). Adding some holiday cheer to your routine makes it easier to stick with. This guide shares easy, enjoyable ways to stay active and calm during the holidays.
Why Movement Helps Reduce Holiday Stress
Exercise does more than keep you fit. It pumps up endorphins, boosting a happier feeling, and distracts you from worries. Activities like walking or dancing provide “meditation in motion,” helping you forget daily irritations (Mayo Clinic, 2023). Regular movement also improves sleep, builds confidence, and helps your body better handle stress.
During the holidays, people often move less due to cold weather or busy plans. This can make stress worse. But even one quick workout can lift your mood for hours (Gorman, 2022). Fun, low-pressure activities work best to avoid adding more pressure.
Releases feel-good chemicals to fight anxiety
Clears the mind and improves focus
Boosts energy and helps you sleep better
Builds strength to handle physical holiday demands, like carrying bags
Fun Sports-Inspired Activities to Boost Endorphins
Try activities that feel like play. Sports-inspired moves get your heart pumping and bring smiles.
Jumping rope: A quick cardio blast that raises your heart rate fast. Do it for 10-15 minutes while listening to holiday music (Avec Apartments, n.d.).
Dance breaks: Turn on your favorite songs and dance freely. Join a family dance party or try simple steps. Dancing combines rhythm and fun for great stress relief (NMC Health, n.d.; Triathlete Magazine, n.d.).
Pickup games: Play basketball, tennis, volleyball, or soccer with friends or family. These team sports combine exercise with social time, which further lowers stress (King Chiropractic, n.d.).
Shadowboxing: Punch the air like a boxer. This low-impact move releases tension without needing equipment. It’s perfect for a hotel room or living room (FightCamp, n.d.; Triathlete Magazine, n.d.).
These activities are easy to start and don’t require much space or gear.
Quick and Easy Bodyweight Exercises for Fast Relief
No gym? No problem. These simple moves use only your body and take little time.
Here are some top picks:
High knees: Run in place, lifting knees high. Do it for 1 minute to get your blood flowing (Echelon Fit, n.d.).
Planks: Hold a straight body position on your forearms and toes. Start with 30 seconds of core strength work (Echelon Fit, n.d.).
Bodyweight squats: Lower as if sitting in a chair, then stand up. Great for legs and glutes (Hydrow, n.d.).
Push-ups: Modify on knees if needed. Strengthen your upper body quickly (Hydrow, n.d.).
Jumping jacks: Classic move to warm up and boost mood (Echelon Fit, n.d.).
Try a 20-minute circuit: 30 seconds of each, with short rests in between. Repeat a few times (FightCamp, n.d.). Add holiday twists, like “present pick-up” squats—bend down as if grabbing gifts (Performance Health Academy, n.d.).
Mindful Practices for Calm and Flexibility
For gentler options, try mindful movements that focus on breath and flow.
Yoga flows: Simple poses like downward dog or warrior help stretch and center your mind. A 15-20 minute session reduces tension (Avec Apartments, n.d.; King Chiropractic, n.d.).
Tai Chi: Slow, flowing moves called “meditation in motion.” It improves balance and eases stress without strain (Mind Body Spine, n.d.; FightCamp, n.d.).
These practices calm the nervous system and pair well with busier days.
Outdoor Options: Walks and Hikes for Mind Clearing
Fresh air makes everything better. A brisk walk or hike builds endurance and clears thoughts.
Go for a festive neighborhood walk to see lights. Make it fun with a scavenger hunt for decorations (NMC Health, n.d.).
Hike in nature for extra calm. Being outdoors boosts positive feelings, such as gratitude (Triathlete Magazine, n.d.).
Add active games, such as playing in the yard or stair climbing, between tasks (Muscle MX, n.d.).
Aim for 30 minutes most days. No special gear needed—just good shoes (Club Getaway, n.d.).
Make It Festive: Holiday-Themed Active Fun
Keep things light by tying movement to celebrations.
Dance to holiday tunes or play charades that get everyone moving.
Try “Santa bag throws” or “candy cane curls” with simple weights or air motions (Performance Health Academy, n.d.).
Family games like obstacle courses or mini-golf indoors keep energy high and stress low (NMC Health, n.d.).
These ideas turn exercise into shared joy.
How Integrative Chiropractic Care Fits In
Physical tension from stress often shows up as tight muscles or misalignment. Integrative chiropractic care helps by using gentle adjustments to ease tension and support the nervous system. This improves your body’s stress response and promotes better flexibility (Chiropractic Works Collinsville, n.d.).
Chiropractors may suggest stretches or movements to help maintain alignment. This holistic approach complements exercise for full-body relief. Dr. Alexander Jimenez, a chiropractor and nurse practitioner with over 30 years of experience, notes that spinal health drives overall wellness. His integrative methods combine adjustments with posture exercises and stress management for better mobility and calm (Jimenez, n.d.; Jimenez, 2025a). He often sees that staying active and making adjustments help prevent holiday-related tension and support recovery (Jimenez, 2025b).
Pairing chiropractic visits with daily movement creates a balanced way to enjoy the season.
Tips to Get Started and Stay Consistent
Starting small is key during busy times.
Pick activities you enjoy to make it fun.
Schedule short sessions, like 10-20 minutes.
Involve family or friends for accountability.
Listen to your body—keep it light to avoid extra stress.
Combine with deep breathing for extra calm.
Consistency brings the best results. Even small efforts add up to less stress and more energy (American Fitness Professionals & Associates, n.d.).
By adding these fun movements and mindful care, you can handle holiday demands with ease. Focus on feeling good, not perfect. Your body and mind will thank you.
Avoiding Common Christmas Accidents: Prevention and Recovery at El Paso Back Clinic®
After lying in an awkward position, the woman is suffering from back pain on the couch at home.
The Christmas season fills homes with lights, laughter, and loved ones. But it can also bring unexpected risks. From slips on icy paths to burns in the kitchen, holiday accidents happen more often than you might think. In El Paso, Texas, where winter weather can mix with the festive rush, these issues send many seeking help. Distracted or drunk driving spikes too, making roads risky. At El Paso Back Clinic®, we focus on wellness chiropractic care to help you prevent and heal from these mishaps. This article explains common Christmas accidents, their causes, and tips for prevention. It also shows how our integrative approach, led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, offers holistic recovery. Using spinal adjustments, massage, nutritional guidance, and NP-partnered care, we support your body’s natural healing to help you have a pain-free holiday.
Common Christmas Holiday Accidents at El Paso Back Clinic®
At our clinic in El Paso, TX, we see a rise in holiday-related injuries each year. These range from home mishaps to road incidents. Here’s a list of the most common ones we treat.
Falls: Decorating ladders or icy El Paso sidewalks leads to slips. These cause sprains, fractures, or head trauma. Nationwide, about 160 decorating falls occur daily, accounting for half of decorating injuries. Kids might tumble from unstable trees or during outdoor fun.
Fires: Faulty lights, dry trees, or candles spark fires. In homes across Texas, Christmas tree fires average 155 per year, causing injuries and property damage. We advise checking decorations to avoid these dangers.
Burns: Holiday cooking with hot oil or deep fryers can result in scalds. Touching lit decorations adds risk. Turkey fryers alone cause 5 deaths and 60 injuries annually. Even hot foods like fried treats can burn mouths.
Cuts: Knife slips while wrapping or carving happen often. Broken glass ornaments or toy packaging lead to ER visits – about 6,000 yearly for gift-opening cuts.
Strains: Lifting decorations, gifts, or snow strains muscles. Back issues account for 15% of holiday accidents, and 11,500 ER visits are due to shoveling. In El Paso, our patients often come in after heavy lifting.
Alcohol-Related Incidents: Festive drinks cause falls or “holiday heart” – heart rhythm problems from overdrinking. This leads to dizziness and more.
Food Poisoning: Rushed meals with undercooked food or leftovers breed bacteria. About 48 million cases occur in the U.S. each year, peaking during holidays.
Injuries Related to Toys and Gifts: Choking on small parts injures 251,700 kids yearly. Faulty gifts cause cuts or trips.
Distracted or Drunk Driving: Busy El Paso roads see more crashes from texting or drinking. Drunk driving deaths rose to 1,013 in December 2021.
These issues increase ER visits by 5-12% in the U.S. and by over 80,000 in the UK during festivities. At El Paso Back Clinic®, we help locals recover quickly.
Causes of Holiday Injuries Seen at Our Clinic
Many injuries stem from everyday tasks gone wrong. To stop recurrences, we at El Paso Back Clinic® pinpoint these causes.
Overexertion: Heavy lifting, like trees or bags, strains backs. Bending incorrectly causes 80% of lower back pain. Travel luggage accounts for 72,000 doctor visits each year.
Cooking: Burns from oils or knives in busy kitchens. One in ten child injuries comes from cooking. Grease fires are frequent.
Decorating: Ladder falls, electrical shocks, or ornament cuts. Decorating sends 13,000 to ERs yearly. Cord trips cause 2,000 injuries.
Accidents on the Road or at Home: Distracted driving in El Paso’s traffic or at home. Stress slows reflexes.
Winter sports add 186,000 injuries, though they are less common here. Plants like mistletoe can poison if eaten.
Prevention Tips from El Paso Back Clinic®
Prevent accidents with simple steps. Our team at El Paso Back Clinic® shares these to keep your holidays safe.
For Falls: Use stable ladders and salt icy paths. Get help when climbing.
For Fires and Burns: Inspect wires, water trees, and use LED candles. Watch stoves closely.
For Cuts and Strains: Cut safely and lift with your knees. Team up for heavy items.
For Alcohol and Driving: Designate a driver or use a ride. Drink moderately.
For Food and Toys: Cook thoroughly and chill food fast. Pick safe, age-appropriate toys.
Keep a first aid kit handy and manage stress. Visit us for pre-holiday check-ups.
How Integrative Chiropractic Care at El Paso Back Clinic® Helps
If injured, turn to El Paso Back Clinic® for natural healing. Our integrative chiropractic care, in partnership with NPs, treats the whole person. Dr. Alexander Jimenez, with over 30 years in El Paso, observes that holiday injuries often stem from poor posture or stress, leading to misalignment of the spine. We use non-invasive techniques to ease pain without meds or surgery.
Adjustments for Spinal and Joint Pain: Realign the spine to relieve strain from falls or lifts. This boosts movement and cuts swelling.
Massage and Physiotherapy for Muscle Problems: Ease tension from overwork. Improves circulation for faster recovery.
NP-Led Care for Holistic Wellness: Our NPs manage overall health, including burn care and effects of poisoning, with a natural focus.
Nutrition Guidance: Counter rich holiday foods with diet tips to aid digestion and immunity. Fiber-rich choices help.
Managing Underlying Conditions: Reduce stress hormones for better sleep and mood. Prevents further harm.
Dr. Jimenez’s team uses functional medicine to develop personalized plans that address issues like sciatica from slips. Chiropractic enhances the nervous system for better health during the holidays.
Enjoy a Healthy Holiday with El Paso Back Clinic®
Make Christmas memorable for the right reasons. Know the risks, prevent them, and seek our care if needed. At El Paso Back Clinic®, we’re here for your wellness. Contact us in El Paso, TX, for expert chiropractic support. Happy holidays!
Fitness vs. Wellness: How Exercise and Chiropractic Care Can Boost Your Overall Health
Strong woman lifts a barbell during a CrossFit workout
Many people talk about being fit or feeling well, but what do these terms really mean? Fitness is about your body’s ability to do physical tasks. It includes things like strength, endurance, and how well you can move. For example, if you can run a mile without getting too tired or lift heavy boxes, that’s fitness in action. Wellness, on the other hand, is bigger. It covers your whole health, including your body, mind, emotions, and even how you get along with others. It’s about feeling good in all parts of life, not just the physical side. Exercise is the key link between the two. When you move your body regularly, it builds strength for fitness and also helps your mind stay calm and your emotions balanced for wellness.
Think of fitness as the engine that powers your daily activities. Without it, simple things like walking up stairs or playing a game could feel difficult. Wellness is like a full car – it needs a good engine, fuel, maintenance, and a smooth ride to get you where you want to go. Exercise keeps everything running well. In this article, we’ll explore these ideas, examine how chiropractic care fits in, and see why combining them all leads to better health.
What Is Fitness?
Fitness focuses on the physical side of health. It’s your body’s capacity to handle activities without getting worn out or hurt. This includes strength, which helps you lift and carry things, and endurance, which lets you keep going for longer periods. Fitness also covers flexibility, balance, and how your heart and lungs work during movement.
Here are some key parts of fitness:
Cardio endurance: This is how well your heart and lungs supply oxygen during activities like running or biking. It helps you last longer without feeling out of breath.
Muscular strength: Built through things like weightlifting, it makes muscles stronger for tasks like pushing or pulling.
Flexibility: Stretching exercises improve the range of motion in your joints, reducing the risk of pulls or strains.
Body composition: The mix of fat and muscle in your body, which exercise can help balance for better health.
People often measure fitness by how they perform in sports or daily chores. For instance, if you can do push-ups or walk briskly for 30 minutes, you’re building fitness. Regular activities like swimming or yoga can improve these areas and lower the risk of conditions like heart disease or diabetes. But fitness alone isn’t enough for total health – that’s where wellness comes in.
What Is Wellness?
Wellness is a wider idea than fitness. It’s about achieving optimal health across all areas of life. While fitness is mostly physical, wellness includes mental, emotional, social, and even spiritual parts. It’s like a wheel with many spokes – if one is weak, the whole thing wobbles.
Key areas of wellness include:
Physical wellness: This overlaps with fitness and involves eating well, sleeping enough, and staying active to keep your body strong.
Mental wellness: Keeping your mind sharp through learning, stress management, and positive thinking.
Emotional wellness: Handling feelings like anger or sadness in healthy ways, often through speaking with friends or journaling.
Social wellness: Building positive relationships and feeling connected to others.
Other areas: like financial stability or environmental awareness, affect how you feel overall.
Wellness is a daily practice, not a one-time goal. It means making choices that help you thrive, not just survive. For example, someone might be fit from gym workouts but lack wellness if they’re stressed or lonely. True wellness balances everything for a happier life.
How Exercise Connects Fitness and Wellness
Exercise is the bridge between fitness and wellness. It’s any movement that gets your body working, like walking, dancing, or lifting weights. For fitness, exercise builds muscle, boosts heart health, and improves endurance. But it also touches wellness by reducing stress, lifting mood, and helping you sleep better.
Benefits of exercise for fitness:
Burns calories to control weight.
Strengthens bones and muscles to prevent injuries.
Improves heart function to lower disease risks.
Benefits for wellness:
Releases feel-good chemicals in the brain to fight depression and anxiety.
Boosts energy for daily tasks and social activities.
Enhances sleep, which supports mental clarity and emotional balance.
Types of exercise include aerobic (like running for heart health), strength training (like weights for muscle), and flexibility work (like yoga for movement). Aim for at least 150 minutes of moderate activity a week, plus strength work twice a week. Even small steps, like a daily walk, can make a big difference. Exercise doesn’t just make you stronger; it helps you feel more balanced overall.
The Role of Chiropractic Care in Fitness and Wellness
Chiropractic care is a natural way to support both fitness and wellness. It focuses on aligning your spine and improving the function of your nerves. This can ease pain, boost movement, and help your body heal itself. Chiropractors use adjustments – gentle pushes on the spine – to fix misalignments that cause issues like back pain or headaches.
How chiropractic helps fitness:
Improves joint mobility for better exercise performance.
Reduces injury risk by maintaining balance.
Speeds up recovery after workouts or strains.
For wellness, it goes deeper:
Lowers stress by relaxing tight muscles.
Boosts immune function through better nerve flow.
Supports overall health by addressing root causes rather than just symptoms.
Dr. Alexander Jimenez, a chiropractor and nurse practitioner, has observed in his practice that combining chiropractic with lifestyle changes leads to better outcomes. He notes that patients with chronic pain often improve faster when adjustments are paired with exercise and nutrition. His work shows how this approach prevents problems and promotes long-term wellness.
Integrating Chiropractic Care with Exercise for Better Results
When you mix chiropractic care with exercise, the results are even stronger. Chiropractic provides a solid base by aligning your body, while exercise builds on that with strength and heart health. This team-up reduces injury chances, improves how you move, and supports lasting wellness.
Steps to integrate them:
Start with a chiropractic check-up to fix any alignments.
Get personalized exercise tips, like stretches for flexibility or core work for stability.
Combine with other habits, such as healthy nutrition and stress relief.
Examples of exercises chiropractors recommend:
Core strengthening, like planks, supports the spine.
Stretches for the hips and back to ease tension.
Low-impact activities like swimming for overall fitness without strain.
Dr. Jimenez’s clinical work supports this. He uses integrative methods, like spinal decompression and tailored workouts, to help patients recover from injuries and stay active. His observations show that this holistic path leads to less pain, more energy, and a better quality of life.
In sports or daily life, this combo helps you perform better and feel great. For instance, athletes use chiropractic to stay aligned during training, while everyday people use it to handle desk jobs without back issues. It’s about prevention – catching problems early so you can keep moving.
Why This Matters for Long-Term Health
Focusing on fitness and wellness through exercise and chiropractic isn’t just for now; it’s for the future. Regular movement and care can prevent chronic issues like arthritis or heart problems. It also makes life more enjoyable, with more energy for hobbies and time with loved ones.
Challenges might include starting slow if you’re new, but small changes add up. Consult pros like chiropractors for safe plans. Remember, wellness is a journey – keep balancing all parts for the best results.
In summary, fitness builds your physical power, wellness covers your whole self, and exercise ties them together. Adding chiropractic care creates a strong foundation for health. As Dr. Jimenez’s practice shows, this integrated way leads to real improvements in how people feel and function.
Real-Life Posture Rehab: How El Paso Back Clinic Helps You Move Better Every Day
Move around and change posture positions throughout the day.
Improving posture is one of the fastest ways to feel stronger, breathe easier, and protect your spine—especially if you live with long commutes, heavy work, or hours at a desk, like many people in El Paso. At El Paso Back Clinic, Dr. Alexander Jimenez, DC, APRN, FNP-BC, and his team see every day how targeted physical activity, along with integrative chiropractic and nurse practitioner (NP) care, can turn slouching and stiffness into confident, upright movement. El Paso, TX Doctor Of Chiropractic+1
This article explains, in simple language:
What good posture really is
Recommended physical activities and exercises to enhance posture
How yoga, Pilates, and mind-body practices improve alignment
Easy desk and “tech neck” fixes
How integrative chiropractic care supports posture
How nurse practitioners help with medical, ergonomic, and lifestyle support
How the El Paso Back Clinic combines all of this in real-world care
What “Good Posture” Means (and Why It Matters in Daily Life)
Good posture means your body is stacked in a natural, balanced way:
Ears over shoulders
Shoulders over hips
Hips over knees and ankles
Spine holding its natural curves (neck, mid-back, low back)
When posture is poor—like slouching over a phone or leaning forward at a desk—stress builds up in your neck, shoulders, and back. Over time, this can lead to:
Chronic neck and back pain
Tension headaches
Fatigue and shallow breathing
Tight hip flexors and weak glutes
Early joint wear and tear
Research and clinical guides show that specific exercises and posture-friendly habits can reduce pain and improve alignment by strengthening postural muscles and keeping you moving throughout the day. Healthline+2Harvard Health+2
At El Paso Back Clinic, Dr. Jimenez often reminds patients that posture is not about “standing stiff.” It is about a strong, relaxed, and mobile spine that can handle work, sports, and life in the desert heat. El Paso, TX Doctor Of Chiropractic+1
Core Principles of Posture-Focused Exercise
Most effective posture plans share the same core goals:
Strengthen the core and back—so your spine has solid support
Activate glutes and shoulders—to counter slumping and hip stress
Improve flexibility—especially in chest, hip flexors, and hamstrings
Train body awareness—so you notice and correct slouching
Add low-impact cardio—to boost circulation and recovery
Think of Your Program in Simple Pieces
Try to include each week:
2–3 days of core and back strengthening
2–3 days of mobility and stretching
2–4 days of low-impact cardio like walking or swimming
Daily micro-breaks from sitting or driving
That may sound like a lot, but many of these can be done in 10–20 minute blocks and woven into your normal day.
Foundational Strength Exercises for Better Posture
Many posture programs start with bodyweight moves you can do at home—no machines, no fancy equipment. Sources on physical therapy and spine health support these exercises. Healthline+2Primal Physical Therapy+2
Planks (Front and Side Planks)
Why they help: Planks strengthen your deep core, shoulders, and glutes. A strong core keeps your spine from sagging or arching too much.
Basic front plank:
Start on your forearms and toes
Keep your body in a straight line from head to heels
Gently pull your belly toward your spine
Hold 20–30 seconds, rest, repeat 2–3 times
Side planks add extra stability for your sides and hips, which support upright posture. Woodlands Sports Medicine
Bird-Dog
Why it helps: Bird-dog builds core and back strength while training balance and control.
How to do it:
Start on hands and knees
Extend your right arm forward and left leg back
Keep your hips level; don’t twist
Hold 3–5 seconds, then switch sides
Do 8–10 reps per side
Physical therapists often use this exercise to improve posture and relieve back pain. Primal Physical Therapy+1
Glute Bridges
Why they help: Bridges work the glutes and hamstrings and relieve stress on the lower back.
Lie on your back, knees bent, feet flat
Press through your heels and lift your hips
Squeeze your glutes at the top
Hold 3–5 seconds, then lower
Repeat 10–15 times
Strong glutes help balance tight hip flexors from long periods of sitting, which is very common among drivers and office workers in El Paso. Primal Physical Therapy+1
Superman Exercise
Why it helps: The Superman move targets the “posterior chain,” the muscles along the back of your body that help prevent slouching. Woman & Home
Lie face down
Lift your chest, arms, and legs slightly off the floor
Hold briefly and lower with control
Start with 5–8 reps
This move is especially useful if you sit a lot or look down at screens, as it helps your back muscles stay active.
Rowing Movements (Bands or Dumbbells)
Why they help: Rowing exercises strengthen the upper back and shoulder stabilizers that pull your shoulders back.
Use a resistance band or light dumbbells
Pull your elbows back and squeeze your shoulder blades together
Mobility and Stretching: Releasing the “Posture Brakes”
If strength is the “engine,” tight muscles are the “brakes.” You need both to work well. Stretching and mobility exercises help open areas that tend to tighten up, such as the chest, neck, hips, and upper back. Illinois Back Institute+1
Key Posture Stretches
Chest Opens / Doorway Stretch
Stand in a doorway with your forearms on the frame
Gently lean forward until you feel a stretch across your chest
Gently slide your chin straight back (like a mini “double chin”)
Hold 3–5 seconds
Repeat 10 times
Cat-Cow
On hands and knees
Slowly round your back toward the ceiling, then gently arch it
Move with your breath for 8–10 cycles
Hip Flexor Stretch
In a half-kneeling position, gently shift your hips forward
Keep your torso upright; avoid over-arching your back
Hold 20–30 seconds on each side
These stretches are simple but powerful when done daily—especially if you spend long hours driving I-10 or sitting at a workstation in El Paso. Illinois Back Institute+1
Mind-Body Practices: Yoga, Pilates, and Tai Chi
Mind-body exercises are excellent for posture because they combine strength, flexibility, and body awareness.
Yoga for Alignment and Awareness
Yoga routines often include:
Mountain Pose (Tadasana)—teaches what upright alignment feels like
Child’s Pose and Cat-Cow – gently move and decompress the spine
Bridge Pose – strengthens glutes and back
Chest opener poses—counter phone and computer hunching
Research-based guides show yoga can improve postural muscle endurance and help people become more aware of how they carry themselves. Healthline+1
Pilates for Core Control
Pilates focuses on:
Deep core strength
Controlled breathing
Smooth, precise movements
Many physical therapy and rehab programs use Pilates-style exercises to support spinal alignment and postural stability. Primal Physical Therapy+1
Tai Chi for Balance and Relaxed Upright Posture
Tai chi uses slow, flowing movements with calm breathing. It helps:
Improve balance and coordination
Encourage relaxed, upright posture
Reduce stress and muscle guarding
Chiropractic resources often recommend swimming, walking, yoga, and tai chi as ideal companions to chiropractic care. Muscle and Joint Chiropractic+1
Everyday Physical Activities That Support Posture
You don’t have to become a gym athlete to help your posture. Many everyday activities, done with good form, support a healthier spine.
Helpful posture-friendly options include:
Walking:
Encourages natural spinal motion
Easy to fit into breaks or evenings
Swimming:
Full-body, low-impact workout
Strengthens back and shoulder muscles with less joint stress
Dancing:
Builds coordination and body awareness
Helps you practice an upright chest and an active core
Cycling (with proper bike fit):
Strengthens hips and legs
Supports overall fitness and endurance
Clinics that treat back pain often highlight walking and swimming as key activities for long-term spinal health. Illinois Pain & Spine Institute+1
Desk, Phone, and “Tech Neck”: Quick Fixes You Can Actually Use
Long hours on a computer or phone are a major reason posture has become such a problem. Harvard Health and orthopedic clinics stress the importance of frequent movement breaks and simple desk exercises. Harvard Health+2barringtonortho.com+2
Desk-Friendly Posture Break Routine
Try this mini-routine a few times each day:
Chin tucks – 10 reps
Shoulder blade squeezes – hold 5 seconds × 10 reps
Seated Cat-Cow – 5–10 slow breaths
Forward fold stretch next to your desk—hold 20–30 seconds
Simple Ergonomic Tips
Keep feet flat on the floor
Hips and knees are near 90 degrees
Screen at or just below eye level
Use a small lumbar support or rolled towel behind your low back
Stand and walk at least every 30–60 minutes
Recent expert tips also support using standing desks, wireless headphones for “walking meetings,” and light resistance bands at your station to keep postural muscles awake. Harvard Health+1
How Integrative Chiropractic Care at El Paso Back Clinic Supports Posture
Chiropractic care focuses on the spine, joints, and nervous system. Integrative chiropractic care goes further, combining adjustments with corrective exercises, lifestyle coaching, and medical input from NPs. Advanced Spine & Posture+1
What a Posture-Focused Chiropractic Visit Often Includes
The Nurse Practitioner’s Role in Supporting Posture
At El Paso Back Clinic, Dr. Jimenez works not only as a chiropractor but also as a board-certified family nurse practitioner, which provides a broader, medically informed perspective on posture-related problems. El Paso, TX Doctor Of Chiropractic+1
A nurse practitioner can:
Review your full medical history
Identify arthritis, osteoporosis, nerve issues, or autoimmune conditions that affect posture.
Order and interpret imaging and labs
X-rays, MRIs, and blood work when appropriate
Prescribe or adjust medications
Short-term pain or muscle-relaxant use when necessary
Coordinate referrals
Physical therapy, pain management, and surgical consults if needed
Give lifestyle and ergonomic counseling
Weight management, sleep, stress, and work setup
Use telemedicine for follow-up
To keep you on track with your exercise and pain management plan
This integrative model makes it easier to catch red flags early, adjust plans safely, and provide each patient with a personalized path rather than a one-size-fits-all list of exercises.
How Dr. Alexander Jimenez Combines Physical Activity, Chiropractic Care, and NP Expertise
With decades of experience in personal injury, sports, and functional medicine, Dr. Jimenez has seen the same pattern again and again: posture improves the most when hands-on care, smart exercise, and patient education are combined. El Paso, TX Doctor Of Chiropractic+2El Paso, TX Doctor Of Chiropractic+2
In his clinical observations at El Paso Back Clinic:
Agility and functional training (such as controlled squats, lunges, and balance drills) help patients return to sports, warehouse work, or family life with greater resilience.
Posture work is often integrated with nutrition, sleep, and stress management, because tired, inflamed bodies struggle to maintain good alignment. El Paso, TX Doctor Of Chiropractic+1
This dual license (DC + APRN, FNP-BC) allows Dr. Jimenez to move comfortably between spine mechanics and whole-person health, which is ideal for complex posture and pain cases.
Sample Weekly Posture-Boosting Plan (General Example)
This is a general example for educational purposes, not a personal prescription. Always consult your provider—especially if you have pain, injuries, or medical conditions.
Posture check around your home and car: adjust chairs, pillows, and monitor height
Patients at El Paso Back Clinic often have a plan customized to their injury type (auto accident, work injury, or sports strain) and their job or sport. El Paso Back Clinic® • 915-850-0900+1
Safety Tips: When to Get Help
Stop and get professional care if posture exercises cause:
Sharp or stabbing pain
Numbness or tingling in arms or legs
New weakness or loss of coordination
Trouble walking or standing
Loss of bladder or bowel control (emergency—seek urgent care)
A chiropractor can evaluate your spine and joints; a nurse practitioner can check for underlying medical causes. At El Paso Back Clinic, the team works together to decide whether you need imaging, medication, rehab, or a referral to another specialist. El Paso, TX Doctor Of Chiropractic+1
Bringing It All Together
To enhance posture and protect your spine:
Strengthen your core, back, and glutes with planks, bridges, bird-dogs, rows, and Supermans
Stretch your chest, neck, and hips to release tight, “slouching” muscles
Use mind-body practices like yoga, Pilates, and tai chi to build body awareness
Add low-impact activities like walking and swimming to support overall spine health
Fix your desk and phone habits with regular movement breaks and better ergonomics
At El Paso Back Clinic, integrative chiropractic care and nurse practitioner support bring all of these pieces together. With Dr. Alexander Jimenez’s dual training, patients receive:
Spinal and joint adjustments
Corrective exercise and posture coaching
Medical evaluation, imaging, and medication management when needed
Telemedicine and follow-up plans that fit real life in El Paso
The goal is simple: help you stand taller, move with less pain, and feel stronger in everything you do—from lifting kids or boxes at work to walking the trails of the Franklin Mountains.
Gentle Recovery Strategies After Traumatic Brain Injury: Exercises, Chiropractic Care, and Holistic Support for Lasting Healing
Electromagnetic therapy of the back: a physiotherapist doctor works with a patient with a traumatic brain injury from an occupational accident.
Traumatic brain injury (TBI) affects millions of people every year. A sudden blow or jolt to the head can cause headaches, dizziness, memory problems, neck pain, and poor balance. While the brain needs time and rest to heal, the body also needs gentle movement to recover fully. Early, safe exercises for the neck, core, and balance can speed healing, reduce pain, and lower the risk of falls. Integrative chiropractic care helps restore nerve signals and alignment. Nurse practitioners guide the whole recovery process. When these approaches work together, many people feel stronger and clearer months faster than with rest alone.
This 3,000-word guide uses simple language and proven steps. Every exercise and idea comes from military health guides, rehab centers, and clinical experts. Always get a doctor’s okay before starting. Stop any move that causes sharp pain or new dizziness.
Why Neck Pain Is So Common After TBI
When the head snaps forward and back—like in a car crash or sports hit—the neck takes a huge force. Doctors call this whiplash-associated disorder. Muscles tighten, joints get stiff, and nerves can become irritated. Many people also develop forward head posture, where the head sits inches in front of the shoulders. Each inch forward adds about 10 pounds of stress to the neck muscles (Healthline, 2023a).
Left alone, tight neck muscles pull on the skull base, worsening headaches. They also make balance harder because the brain receives mixed signals from the upper neck. Gentle stretches and posture exercises can effectively address this issue early on.
Common Neck Problems After TBI
Muscle spasms and knots
Stiffness that limits turning the head
Headaches that start at the base of the skull
Forward head posture from pain guarding
Dizziness when moving the head quickly
Safe Neck Stretches to Start in the First Weeks
These four stretches appear on official military and rehab fact sheets. Have them sit in a firm chair with feet flat on the floor. Breathe slowly. Hold each stretch 15–30 seconds and repeat 3–5 times, 2–3 times a day.
Chin Tuck – Slide your chin straight back (like making a double chin) until you feel a stretch behind the neck. Do not tilt down. This is the single best move to fight forward head posture (U.S. Department of Defense, 2020; Healthline, 2023a).
Side Bend – Sit tall. Slowly drop one ear toward the same shoulder until you feel a stretch on the opposite side. Keep your nose pointing forward. Use the hand on top of the head for a gentle extra pull if comfortable (Achieve Brain & Spine, n.d.).
Neck Rotation – Turn your head to look over one shoulder as far as comfortable. Hold, then switch sides. Move only the neck, not the shoulders (U.S. Department of Defense, 2020).
Upper Trapezius Stretch – Sit and place one hand under your thigh to anchor the shoulder. With the other hand, gently pull the head away and slightly forward. You will feel the stretch along the side and back of the neck (Healix Therapy, n.d.).
Tip: Warm the neck first with a warm shower or heating pad for 10 minutes.
Core and Trunk Exercises That Protect the Neck and Brain
A weak core forces the neck muscles to work overtime to keep the head steady. Simple seated core moves wake up the deep stomach and back muscles without jarring the brain.
Do these 3–4 times a week. Start with 8–10 repetitions and build to 15–20.
Sitting Marching – Sit tall with hands on thighs. Lift one knee toward the chest while keeping the back straight, then lower slowly. Alternate legs. This exercise turns on the lower abs and hip flexors (Flint Rehab, 2023a).
Lateral Trunk Flexion (Side Bends) – Sit tall. Slowly slide one hand down the side of the thigh as you bend to that side. Use the opposite core muscles to pull yourself back upright. Works the obliques and reduces side-to-side sway (Illinois Department of Central Management Services, n.d.).
Seated Trunk Extension – Cross arms over chest. Lean forward 10–15 degrees, then slowly sit back tall using the back muscles. Keep the chin tucked to protect the neck (Flint Rehab, 2023a).
Seated Weight Shifts – Scoot forward on the chair so feet are flat and knees are at 90 degrees. Shift weight side to side or front to back while keeping the trunk tall. This exercise is particularly beneficial for promoting early balance (Flint Rehab, 2023a).
Balance Exercises That Are Safe After TBI
Poor balance is one of the biggest fall risks after brain injury. Start every balance exercise seated or holding onto a sturdy surface.
Beginner Level (Weeks 1–4)
Reach in different directions while seated
Heel raises and toe raises while holding a counter
March in place, holding onto a chair
Intermediate Level (Weeks 4–8)
Stand with feet together, eyes open, then eyes closed for 10–20 seconds
Single-leg stance holding a chair (5–10 seconds each leg)
Stand on a firm cushion or folded towel (Neofect, n.d.)
Advanced Level
Tandem stance (heel-to-toe) with arms out
Walk heel-to-toe in a straight line
Step over small objects while watching your feet
Do balance work for 5–10 minutes daily. Progress only when the easier level feels straightforward.
Gentle Yoga and Breathing for Brain and Body Recovery
Modified yoga poses calm the nervous system and safely stretch the entire spine.
Seated Cat-Cow – Hands on knees. Inhale and arch the back while lifting the chest and chin slightly. Exhale and round the back while tucking the chin. Move slowly with the breath (Flint Rehab, 2023b).
Seated Side Stretch – Inhale arms overhead. Exhale and lean to one side, keeping both sit bones on the chair. Hold 3–5 breaths on each side.
Chair Warrior II – Sit sideways on the chair. Extend one leg back and bend the front knee. Reach arms out for a gentle chest and hip opener.
Yoga improves balance by 36% and reduces anxiety in brain-injury patients (Flint Rehab, 2023b).
How Integrative Chiropractic Care Helps TBI Recovery
Chiropractic care is not just about “cracking” the back. Doctors of chiropractic trained in brain-injury care use gentle techniques to:
Remove pressure on nerves, leaving the spine
Restore normal motion to stiff neck joints
Reduce muscle spasms with soft-tissue therapy
Improve blood flow and oxygen to the brain
Correct forward head posture that slows healing
Studies and clinical reports show that spinal adjustments can reduce headache frequency, improve sleep, and speed return to work after concussion (Calibration Mansfield, n.d.; Northwest Florida Physicians Group, n.d.; Pinnacle Health Chiropractic, n.d.).
Dr. Alexander Jimenez, DC, APRN, FNP-BC, a dual-credentialed chiropractor and family nurse practitioner in El Paso, Texas, has treated thousands of patients with TBI, including veterans. He combines precise cervical adjustments, soft-tissue work, and functional neurology exercises. “The upper neck houses sensors that tell the brain where the head is in space. When those joints are stuck, the brain gets fuzzy signals, and balance suffers,” Dr. Jimenez explains in his clinical teaching (Jimenez, 2025). His patients often report clearer thinking and less dizziness within weeks of starting care.
The Important Role of Nurse Practitioners in TBI Care
Nurse practitioners (NPs) are trained to manage complex patients from head to toe. In TBI recovery, they:
Watch for worsening symptoms (increased swelling, seizures, mood changes)
Coordinate physical therapy, chiropractic, counseling, and medications
Teach patients and families what is normal and what needs quick attention
Adjust care plans as healing progresses
Provide follow-up visits to catch problems early (Ackerman, 2012; Mayo Clinic, 2024; Nursing Center, 2023)
Because NPs spend more time with patients than many doctors, they often spot small improvements or setbacks first. Dr. Jimenez, who also holds APRN and FNP-BC credentials, uses this whole-person view in his clinic every day.
Sample 6-Week Gentle Recovery Plan
Week 1–2 (Very Gentle Phase)
5–10 minutes of chin tucks and side bends twice daily
Sitting, marching 2 sets of 10 each leg
Deep breathing for 3 minutes
Short walks with a partner
Week 3–4 (Add Core and Balance)
Add lateral trunk flexion and seated trunk extension
Begin seated weight shifts and reaching
One chiropractic visit for evaluation and gentle adjustment
Week 5–6 (Build Strength and Confidence)
Add standing balance drills with support
Try modified cat-cow and seated yoga stretches
Increase reps to 15–20
Weekly chiropractic care and NP follow-up
Rest for at least one full day between harder sessions. Keep a simple journal: note pain level (0–10), dizziness, and energy. Share it with your team.
Drink water all day (half your body weight in ounces)
Eat protein and colorful vegetables at every meal
Limit screen time in the first weeks—use blue-light glasses if needed
Join an online TBI support group for encouragement
Walk outside in nature when symptoms allow
When to Call the Doctor Right Away
Stop exercising and seek help if you have:
Sudden severe headache
Vomiting or vision changes
Worsening confusion or slurred speech
Seizure or loss of consciousness
Final Thoughts: Healing Is Possible and Often Faster Than You Think
A traumatic brain injury feels overwhelming at first, but the brain and body are built to heal. Gentle neck stretches, core work, balance drills, chiropractic adjustments, and strong nurse practitioner guidance give your recovery the best chance. Start small, stay consistent, and celebrate every tiny win.
Thousands of people—including veterans treated by Dr. Alexander Jimenez—return to work, sports, and family life after TBI by using exactly these safe, evidence-based steps. You can too.
Common Sports Head Injuries: From Concussions to Severe Trauma
Sports bring excitement, fitness, and teamwork, but they also come with risks. One of the biggest dangers is head injuries. These can happen in any sport, from a quick bump in soccer to a hard tackle in football. The most common sports head injury is a concussion, which is a mild traumatic brain injury. But more serious ones, like brain contusions, intracranial hematomas, and skull fractures, can also occur. Understanding these injuries helps athletes, coaches, and families stay safe. This article examines the causes, signs, and treatment options, including the role of chiropractic and integrative care.
What Are Sports Head Injuries?
Head injuries in sports happen when there’s a strong force to the head or body that makes the brain move inside the skull. This can damage brain cells and change how the brain works. Common types include concussions, which are mild, and more severe ones like fractures or bleeds. According to experts, concussions make up most of these injuries, often from a blow to the head or violent shaking (Cleveland Clinic, 2024). These shakes or hits stretch nerves and blood vessels, leading to problems.
Sports head injuries are a big issue because they can affect thinking, balance, and even emotions. In the U.S., about 300,000 concussions happen each year from sports (Bailes & Cantu, 2001). While many people recover quickly, ignoring them can lead to long-term troubles like memory loss or mood changes.
The Most Common Injury: Concussions
A concussion is the top head injury in sports. It’s a mild traumatic brain injury that changes how the brain functions for a short time. It occurs when the brain bounces against the skull due to a hit or jolt. You don’t always pass out; many people stay awake but feel off.
Causes of Concussions
Concussions come from direct hits, like a helmet clash in football, or indirect ones, like a body check that shakes the head. In soccer, heading the ball can cause one to suffer a concussion (Arsenian Law Offices, n.d.). Rotational forces, where the head twists, are especially bad because they shear brain tissues (Bailes & Cantu, 2001). Sports like football, soccer, and hockey are the most prone to collisions.
Data shows that in high school sports, football has the highest rate, with tackling causing 63% of concussions (CDC, n.d.). Girls’ soccer follows, with heading the ball linked to one in three cases. Even non-contact sports like basketball can lead to them from falls or player bumps.
Symptoms of Concussions
Symptoms can appear immediately or develop later. Common ones include headache, dizziness, nausea, confusion, and sensitivity to light or noise (Mayo Clinic, 2024a). You might feel foggy, have trouble focusing, or forget things. Emotional signs, such as irritability or sadness, can also appear (Cleveland Clinic, 2024).
In some cases, people look dazed, slur their speech, or have seizures (Mayo Clinic, 2024a). Drowsiness is another sign (American Academy of Orthopaedic Surgeons, n.d.). If symptoms worsen, such as repeated vomiting or unequal pupils, it’s an emergency.
Headaches are a big part of concussions. They can come from a brain injury or related neck strain. In sports, post-traumatic headaches happen after impacts, and things like dehydration or poor posture make them worse (Studio Athletica, n.d.).
Diagnosis of Concussions
Doctors evaluate for concussions with a physical exam, asking about symptoms and testing balance, memory, and reflexes. Tools like the Sport Concussion Assessment Tool (SCAT) help evaluate (Kazl & Giraldo, 2013). Imaging, like CT scans, isn’t always needed unless symptoms are severe, as concussions don’t usually show on scans (American Academy of Orthopaedic Surgeons, n.d.).
Head Injury/TBI Symptom Questionnaire
More Severe Sports Head Injuries
While concussions are common, sports can cause worse injuries. These need immediate medical help to avoid lasting damage or death.
Skull Fractures
A skull fracture is a break in the bone around the brain. In sports, it often results from hard falls or hits, such as in cycling or hockey (Children’s Minnesota, n.d.). Symptoms include headaches, swelling, bruising around the eyes or ears, and fluid from the nose or ears. It often comes with a concussion.
Treatment is rest and pain meds. Surgery is typically only required when the fracture is depressed or open. Follow-up checks ensure healing, and activity limits help recovery (Children’s Minnesota, n.d.).
Brain Contusions and Bleeds
Brain contusions are bruises on the brain from impacts. They cause swelling and can lead to bleeding. Symptoms depend on location but include confusion, weakness, or coma (Bailes & Cantu, 2001).
Intracranial hematomas are blood clots inside the skull. Types include:
Epidural Hematoma: From artery tears, often with skull fractures. It begins with a lucid period, followed by headache and confusion (Bailes & Cantu, 2001).
Subdural Hematoma: From vein tears, common in sports. It’s the top cause of severe head injury deaths in athletes. Symptoms range from alert to coma (Bailes & Cantu, 2001; Slobounov et al., 2020).
These need CT scans for diagnosis. Treatment may include surgery to remove blood and reduce pressure (WebMD, n.d.).
Sports with the Highest Risk
Some sports have more head injuries due to contact. Football tops the list, with 38.9% of concussions (Neural Effects, n.d.). Soccer, lacrosse, hockey, and wrestling follow (CDC, n.d.). In wrestling, takedowns cause 59% of concussions. Even basketball sees them from collisions.
Other risky sports include boxing, where repeated head blows lead to chronic issues, and cycling from crashes (Arsenian Law Offices, n.d.). Knowing these helps with prevention.
When to Seek Help
Any head hit needs watching. Go to a doctor if you have headaches, confusion, vomiting, or seizures (Cleveland Clinic, n.d.). Emergency signs include loss of consciousness, fluid from the ears, or worsening symptoms.
For athletes, stop playing right away. Second impacts can cause swelling or death (Cleveland Clinic, 2024).
Treatment and Recovery
Most concussions heal with rest. Avoid screens, exercise, and thinking tasks at first. Gradually add activities (Mayo Clinic, 2024b). Pain meds like acetaminophen help headaches.
For severe injuries, hospital stays, scans, and surgery may be needed (WebMD, n.d.). Recovery follows a 6-stage plan: rest, light exercise, sport drills, non-contact practice, full-contact practice, and then play (Kazl & Giraldo, 2013).
Chiropractic and Integrative Care
Chiropractic care helps with concussion symptoms by fixing spine misalignments from the injury. These can cause neck pain, headaches, and nerve issues. Adjustments improve alignment, reduce inflammation, and boost blood flow to the brain (Aurora Chiropractic, n.d.).
It targets musculoskeletal symptoms, such as stiffness, and neurological ones, including dizziness and focus problems. Techniques include spinal manipulation, soft tissue work, and exercises for balance (Mountain Movement Center, n.d.). This supports the body’s natural healing process.
Chiropractors work in teams with doctors, therapists, and nutritionists. Integrative care includes diet changes for anti-inflammation and gradual activity (Think Vida, n.d.). It helps athletes return stronger (Grant Chiropractic, n.d.).
Dr. Alexander Jimenez, a chiropractor with over 30 years of experience, notes that head injuries are frequently associated with spinal issues. He employs integrative methods, such as adjustments and functional medicine, to address root causes, thereby helping patients alleviate pain, improve balance, and promote recovery without surgery (Jimenez, n.d.; LinkedIn, n.d.). His work demonstrates that chiropractic care reduces chronic symptoms and enhances performance.
Prevention Tips
Wear helmets and gear. Learn safe techniques, like proper tackling. Coaches should educate themselves on concussion signs (CDC, n.d.). Rules against head-first contact help too.
Conclusion
Sports head injuries, especially concussions, are serious but manageable with knowledge and care. From causes like blows to treatments including chiropractic, staying informed keeps everyone safe. Always seek help for hits, and use team approaches for the best recovery.
Bailes, J. E., & Cantu, R. C. (2001). Classification of sport-related head trauma: A spectrum of mild to severe injury. Journal of Athletic Training, 36(3), 236–243. https://pmc.ncbi.nlm.nih.gov/articles/PMC155412/
Kazl, C., & Giraldo, C. (2013). Sports chiropractic management of concussions using the Sport Concussion Assessment Tool 2 symptom scoring, serial examinations, and graded return to play protocol: A retrospective case series. Journal of Chiropractic Medicine, 12(4), 252–259. https://pmc.ncbi.nlm.nih.gov/articles/PMC3838718/
Marshall, S., Bayley, M., McCullagh, S., Velikonja, D., & Berrigan, L. (2012). Clinical practice guidelines for mild traumatic brain injury and persistent symptoms. Canadian Family Physician, 58(3), 257–267. https://pmc.ncbi.nlm.nih.gov/articles/PMC3959977/
Slobounov, S. M., Haibach, P., & Newell, K. M. (2020). A foundational “survival guide” overview of sports-related head injuries. Frontiers in Neurology, 11, 571125. https://pmc.ncbi.nlm.nih.gov/articles/PMC7755598/
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