Back and Spinal Fitness at PUSH as Rx leads the field with a laser focus on supporting our youth sports programs. The PUSH-as-Rx System is a sport-specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes.
The program is the multidisciplinary study of reactive agility, body mechanics, and extreme motion dynamics at its core. A clear quantitative picture of body dynamics emerges through continuous and detailed assessments of the athletes in motion and under directly supervised stress loads.
Exposure to the biomechanical vulnerabilities is presented to our team. Immediately, we adjust our methods for our athletes to optimize performance. This highly adaptive system with continual dynamic adjustments has helped many of our athletes return faster, stronger, and ready post injury while safely minimizing recovery times.
Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics. PUSH-as-Rx offers specialized extreme performance enhancements to our athletes no matter the age.
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.
Make Your Health Goals Stick in 2026: How El Paso Back Clinic’s Integrative Team Supports Real Change
The patient uses a weight machine for injury rehabilitation under the supervision of a doctor of chiropractic and a nurse practitioner.
Most people don’t fail at New Year’s goals because they “don’t want it enough.” They fail because life gets busy, pain flares up, energy crashes, and stress piles on. When your body hurts or feels stiff, even simple plans—like walking more, lifting weights, or sleeping better—can feel harder than they should.
At El Paso Back Clinic, the goal is to make health changes easier to achieve and maintain through a team-based, integrative approach. That means bringing together the strengths of chiropractic care (movement, structure, mobility, and recovery) with the strengths of nurse practitioner care and wellness coaching (nutrition, sleep, stress, and whole-body support). The clinic describes this as a blend of injury care, wellness strategies, mobility programs, and integrated medicine designed to improve function and quality of life. El Paso Back Clinic® • 915-850-0900+2El Paso Back Clinic® • 915-850-0900+2
This kind of care supports common goals like:
increasing fitness and mobility
managing pain so you can stay active
improving energy and sleep
lowering stress and improving your stress response
“Integrative care” means your plan isn’t built around only one angle. Instead, it connects the pieces that usually get separated:
How you move
How you recover
How you eat
How you sleep
How you manage stress
How do you build habits that fit your real life
El Paso Back Clinic describes integrative chiropractic benefits as going beyond traditional adjustments by combining care approaches that support overall wellness and function. El Paso Back Clinic® • 915-850-0900
Why this matters for resolutions
Many resolutions are difficult to maintain because the plans ignore the real barriers. For example:
You want to exercise more—but your back pain spikes.
You want to lose weight—but your sleep is poor and your stress is high.
You want more energy—but your nutrition is inconsistent, and you’re not recovering.
An integrative plan helps because it aims to reduce the friction that makes healthy habits feel impossible.
The Team Approach: Chiropractor + Nurse Practitioner Mindset
Many clinics talk about how chiropractic care supports goals such as mobility, stress reduction, better sleep, and improved performance. gotcore.net+2Freedom Chiropractic+2 At El Paso Back Clinic, that support is often strongest when chiropractic care is paired with whole-person planning.
The chiropractor’s lane: move better with less strain
Chiropractic care commonly focuses on:
joint motion and spinal mechanics
posture and movement habits
mobility and flexibility
recovery support when you start working out again
helping reduce strain patterns that keep pain looping
The descriptions of services at El Paso Back Clinic emphasize spine-focused care and the restoration of function for back and musculoskeletal concerns. El Paso Back Clinic® • 915-850-0900+1
The NP/wellness lane: build a plan that supports your body from the inside out
A nurse practitioner and wellness-minded team approach can support:
nutrition planning that fits your schedule
sleep improvement routines
stress management strategies
health screening and medical risk review when appropriate
coaching that makes change more realistic to sustain
This matches the habit-focused guidance many health organizations recommend: set realistic goals, build routines, and avoid extreme “all at once” changes. Prism Health North Texas
Dr. Alexander Jimenez’s clinical observations (El Paso context)
Dr. Alexander Jimenez (DC, APRN, FNP-BC) frequently describes a dual-scope approach that connects biomechanics (how you move) with broader health planning (nutrition, functional assessments, and recovery strategies). His published clinic content also highlights the use of assessments and, when needed, imaging and integrated care planning to support recovery and function. LinkedIn+3El Paso, TX Doctor Of Chiropractic+3El Paso, TX Doctor Of Chiropractic+3
Why Resolutions Often Fail (And How an Integrative Plan Fixes That)
Here are common “resolution killers” and what a coordinated plan can do differently:
Pain blocks movement → Address mobility limits and movement mechanics so activity feels doable. National Spine & Pain Centers+1
Low energy → Improve sleep, nutrition consistency, and recovery structure. gotcore.net+1
Stress overload → Add stress skills and routines that calm the system and support follow-through. NIH News in Health+1
No accountability → Regular check-ins and plan adjustments keep you from quitting after a setback. drmmalone.com+1
A key idea in habit-based care is that early wins create a “positive feedback loop”—you feel better, so it becomes easier to keep going. drmmalone.com
1) Increase Fitness and Mobility (Without Getting Injured)
If your goal is to work out more, the priority is often moving well enough to train consistently.
Many chiropractic resources emphasize mobility, flexibility, and injury prevention as people increase activity at the start of the year. 5280 Balanced Health Center+2Freedom Chiropractic+2 El Paso Back Clinic also emphasizes flexibility, mobility, and agility programs to improve ability and quality of life. El Paso Back Clinic® • 915-850-0900
A simple evidence-based target
For general health, adults are commonly advised to aim for 150 minutes of moderate activity per week, plus 2 days of muscle-strengthening activities. CDC+1 That can be split into smaller chunks—like 30 minutes, 5 days a week.
What the integrative plan can look like
Assess mobility limits (hips, spine, shoulders) and address movement friction
Build a realistic weekly schedule
Progress intensity slowly, so you don’t crash or flare
Easy “start small” movement ideas:
10–20 minute walk after meals
2 strength sessions per week (basic full-body)
5-minute mobility routine daily
Progression rules that keep people consistent:
Add time before you add intensity
Keep at least 1–2 recovery days weekly
Measure consistency, not perfection
2) Manage Pain So You Can Stay Active
Pain goals often work better when you focus on function—not “zero pain tomorrow.” A pain-focused plan might aim to reduce flare-ups and increase what you can do safely. National Spine & Pain Centers
El Paso Back Clinic positions its care around helping people with frustrating injuries and chronic pain syndromes improve mobility and function. El Paso Back Clinic® • 915-850-0900
Practical pain goals that tend to stick
“Walk 20 minutes, 4 days/week without a flare.”
“Lift twice/week with pain staying under a 3–4/10.”
NP-style wellness support can focus on sleep, stress, consistency in nutrition, and pacing habits that support recovery. Prism Health North Texas+1
Helpful pacing ideas (simple but powerful):
Use shorter workouts more often
Stop just before your “flare threshold”
Build capacity gradually rather than “weekend warrior” bursts
3) Boost Energy the Smart Way
Energy is not just “motivation.” If you’re tired, your plan needs better recovery.
Many chiropractic sources link better sleep and reduced tension with feeling more capable and consistent over time. gotcore.net+1 El Paso Back Clinic also describes a wellness-focused approach aimed at improving energy, sleep, and overall function. El Paso Back Clinic® • 915-850-0900
It’s common to hear people say they want to “boost immunity.” A safe and practical way to think about this is:
You can support overall wellness by improving sleep, physical activity, and stress management—foundations that matter for health.
Regular physical activity is widely recommended for health. CDC
Mindfulness-based approaches have evidence supporting their effectiveness for stress, sleep, and pain management. NIH News in Health
So instead of chasing extreme detoxes or perfect diets, an integrative plan often focuses on steady basics:
sleep routine
movement most days
nutrition consistency
stress skills
That’s the kind of “quiet consistency” that makes resolutions last.
5) Lower Stress and Improve Stress Response
Stress shows up in the body: tight shoulders, headaches, jaw tension, shallow breathing, gut tension, and poor sleep.
Mindfulness-based treatments have evidence supporting reduced anxiety/depression symptoms and improved sleep, and may help people cope with pain. NIH News in Health Many chiropractic sources also connect care with stress reduction and better sleep as part of overall wellness. gotcore.net+1
Pick one main goal (fitness OR pain, energy, OR stress)
Add two support habits
Track consistency weekly
Adjust every 2–4 weeks
Examples of “support habits”:
protein at breakfast
20-minute walk 4x/week
5 minutes of mobility daily
bedtime routine 5 nights/week
A Simple 4-Week Plan (El Paso Back Clinic Style: Practical, Not Perfect)
This is a general example you can personalize with your provider team.
Week 1: Reduce friction
Identify mobility limits and pain triggers
Set one realistic activity goal
Begin a simple nutrition and sleep routine
Week 2: Build consistency
Add a second strength or mobility day
Keep intensity moderate
Track sleep and energy patterns
Week 3: Progress carefully
Increase walking time or training volume slightly
Add a stress routine you can repeat
Adjust the plan based on how your body responds
Week 4: Lock in your system
Keep what’s working
Simplify what isn’t
Create a “busy week version,” so you don’t fall off
This approach fits the clinic’s overall theme of improving function through mobility, recovery, and whole-person planning. El Paso Back Clinic® • 915-850-0900+1
When to Get Checked Right Away
If you have severe or unusual symptoms, don’t “push through.” Seek urgent medical care for red flags like:
chest pain, severe shortness of breath, fainting
sudden weakness, facial droop, confusion
loss of bowel/bladder control
fever with severe spine pain
major trauma with worsening symptoms
Bottom Line: Your Best Results Come From a Whole Plan
At El Paso Back Clinic, an integrative model supports real-life resolutions by combining:
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.
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.
Traumatic Brain Injury Recovery: Effective Exercises and Chiropractic Care for Head Injuries
Rehabilitation exercises after an auto accident with head injuries.
Traumatic brain injury, or TBI, happens when a strong hit to the head harms the brain. This can come from falls, car crashes, sports, or other accidents. Head injuries are much like TBIs because they often involve the same kinds of damage to the brain and body. Recovery from these injuries requires time and effort. It focuses on getting back physical strength, mental sharpness, and balance. Rehabilitation utilizes a combination of exercises to aid recovery. These include activities that get the heart pumping, build muscle, improve steadiness, and sharpen the mind. Chiropractic care can also play a significant role, particularly in addressing issues such as headaches and dizziness. This article examines ways to recover, with a strong focus on training and improving step by step.
People with TBI or head injuries often face problems like pain, trouble moving, forgetfulness, or feeling off-balance. Starting recovery early is crucial, but it must be done slowly and safely. Doctors and therapists guide the process. Exercises help the brain rewire itself through something called neuroplasticity. This means the brain can create new pathways to repair damaged ones. Training helps build these paths. Recovery is not limited to a single type of exercise. It combines various types to cater to all needs. Let’s dive into the details.
Physical Exercises for Strength and Aerobic Health
Physical exercises are a big part of getting better from TBI or head injuries. They help rebuild muscle, boost energy, and enhance overall bodily function. Start slow because rushing can cause more harm. Always check with a doctor first.
Aerobic activities get the heart rate up without too much strain. Walking is a simple start. It can be done inside or outside, and it helps blood flow to the brain. This brings oxygen and nutrients for the healing process. Jogging on a treadmill or using a stationary bike are other options. Swimming is great too because the water supports the body, making movement easier. Aim for 150 minutes a week of moderate aerobic work, spread out over days. This could be 20 to 40 minutes per session, three to four times a week. These activities lower the risk of other health issues like heart problems or diabetes, which can slow recovery. They also lift mood and reduce tiredness.
Strength training builds muscle power. This is important because injuries can weaken muscles. Squats are a good exercise. Stand with your feet apart, as if your shoulders are wide, bend your knees as if sitting back in a chair, then stand up. Do this 10 times. Rows work the back and arms. Sit or stand, pull your elbows back like squeezing something between your shoulder blades. Use light weights or resistance bands if possible. Bicep curls are simple: Hold a water bottle, bend your elbow to bring it to your shoulder, then lower it. Repeat 10 times per arm. For legs, try seated marching. Sit in a chair and lift one knee up, then the other, like walking in place. These exercises help with daily tasks, such as getting up from a chair or carrying objects.
Other strength moves include push-ups against a wall or chair for the chest and arms. Shoulder presses: Lift arms overhead with light weights. Do these in sets, with rests in between. Strength training should be done two to three times a week, focusing on the larger muscle groups. It helps with posture and stops falls. As you become stronger, add more reps or increase the weight. But listen to your body. If it hurts, stop and rest.
Seated exercises are beneficial for individuals who are unable to stand or walk. Seated hip rotations: Sit and turn your hips side to side. This builds core strength. Alternating heel-toe raises: Lift your heels, then your toes, while sitting. These improve lower-body control and blood flow. Arm push: Push a bottle across a table with your wrist. This strengthens arms without much effort. Mixing aerobic and strength training keeps the workout fun and covers more ground for recovery.
Balance Exercises to Regain Stability
Balance problems are common after TBI or head injuries. They can cause falls and make walking hard. Balance training helps the brain and body work together better. It uses neuroplasticity to fix these issues.
Tandem stance is a basic exercise. Stand with one foot right in front of the other, like on a tightrope. Hold for 30 seconds, then switch feet. If it’s too hard, spread feet wider. Close your eyes to make it tougher once you’re ready. Weight shifts: Stand with your feet apart, shift your weight to one side, and lift the other foot slightly. Hold 30 seconds per side. This builds steadiness.
Romberg stance: Stand with feet together, eyes closed. Hold as long as you can, up to two minutes. It trains the body to use senses apart from sight for balance. Alternating heel-to-toe raises: Stand and rise on your toes, then rock back onto your heels. Do it 10 times. This strengthens legs and improves coordination.
For more challenge, use tools. A gym ball: Sit on it and reach for objects. This makes the surface unstable, forcing better control. Balance boards: Stand on a wobbly board and try not to lose your balance. Start with help. Walking on various surfaces, such as grass or sand, trains the body to adapt.
Vestibular exercises help with dizziness. These include head turns while focusing on a point, as well as eye movements such as following a finger. They retrain the inner ear and brain. Do balance work daily, but in short sessions to avoid fatigue. Progress slowly from a seated to a standing position. Good balance means safer movement and less fear of falling.
Mix balance with other training. For example, do squats while on one leg. Or walk while turning your head. This makes exercises more realistic. Recovery improves when training mimics daily activities.
Cognitive Exercises for Mental Sharpness
Mental skills can be affected after TBI or head injuries. Aspects such as memory, focus, and problem-solving require improvement. Cognitive exercises challenge the brain to build new connections.
Try new things: Walk a different path or try a new food. This sparks neuron growth. Use your non-dominant hand for tasks such as brushing your teeth. It activates the other side of the brain and strengthens thinking. Brain-training games: Play chess, Sudoku, or apps like Lumosity. These improve logic and memory.
Memorization: Recall a grocery list or song lyrics. Start small and build up. Draw maps from memory, like your route to the store. This boosts spatial thinking. Read out loud: It works reading, speaking, and listening parts of the brain.
Puzzles and games: Jigsaw puzzles or board games like Connect Four help develop planning and hand-eye coordination skills. Mental math: Add numbers in your head or count backwards by sevens. Keep a journal of senses: Note what you see, hear, and smell each day. This mixes memory and senses.
Start slow with easy tasks. Increase difficulty as you improve. Do 15-20 minutes a day. Combine with physical exercises for a complete recovery. Cognitive training helps with daily life, like remembering names or following recipes.
Integrative Chiropractic Therapy for Support
Chiropractic care helps with TBI and head injury recovery. It focuses on the spine and nervous system. This can help alleviate headaches and dizziness caused by injuries.
Adjustments align the spine, reducing nerve pressure. This improves blood flow to the brain and cuts inflammation. Craniosacral therapy: Light touch on the head and spine boosts fluid flow around the brain. It helps with headaches and brain function.
Chiropractors offer lifestyle tips, such as healthy eating and adequate sleep. They also suggest exercises, such as those for strength and balance. Combining chiropractic care with physical therapy can accelerate recovery. It addresses both body and mind.
For long-term care, regular visits prevent chronic pain. Chiropractic supports neuroplasticity by stimulating the nervous system. It’s non-invasive and can be used in conjunction with other treatments.
Insights from Dr. Alexander Jimenez
Dr. Alexander Jimenez, a chiropractor with over 30 years of experience, shares observations on TBI and head injuries. He uses integrative care for recovery. His work includes functional medicine to fix root causes. For injuries, he emphasizes the importance of prompt action with rehabilitation programs. These include exercises for mobility and nerve health. He helps with symptoms like pain and weakness through adjustments and nutrition. His clinic focuses on achieving full healing without the use of drugs or surgery.
Jimenez notes that personalized plans are most effective. He combines chiropractic with exercises to boost recovery. His insights demonstrate how training can rebuild strength and function after head injuries.
Putting It All Together for Recovery
Recovery from TBI or head injuries needs a mix of exercises and care. Focus on training: Do aerobic exercises for heart health, strength training for muscles, balance training for stability, and cognitive exercises for the mind. Add chiropractic for extra support. Start slow, be consistent, and track progress. With time, these steps lead to a better quality of life.
Always work with pros. Recovery is a journey, but training makes it possible.
Massage Before or After Workout: Timing for Better Results and Pairing with Chiropractic at El Paso Back Clinic
Staying active with workouts keeps you feeling strong and energized. But sometimes, exercise leads to tight muscles or minor aches in the back or legs. A professional massage can help fix that. Before a workout, a gentle massage increases blood flow and makes moving easier. After a workout, it cuts down soreness and helps you unwind. Just don’t do deep tissue right before exercising—it might leave muscles feeling a bit weak for a short time.
At El Paso Back Clinic®, pairing massage with chiropractic care makes everything work even better. Chiropractors adjust your spine and joints to boost movement and flexibility and ease everyday discomforts. This combo leads to longer-lasting relief and smoother recovery. This article explains how to time your massages around workouts, the benefits of each, and how to get started at a place like El Paso Back Clinic® in El Paso, TX. You’ll also learn from Dr. Alex Jimenez, who uses smart, team-based care for active people.
How Massage Supports Your Active Lifestyle
Massage therapy uses simple rubs and presses to relax muscles and improve your feeling. It’s perfect for anyone who walks, runs, or lifts weights. Exercise makes muscles work hard, which can cause tightness. Massage boosts blood flow to bring fresh oxygen and remove waste, helping you recover faster (Northwich Foot Clinic, n.d.). Research shows it can reduce soreness by up to 30% after a tough session (Verywell Fit, 2023).
Choose the right type: Swedish for gentle calm, sports for targeted help, or deep tissue for stubborn spots—but save that for non-workout days. Studies prove it improves motion and eases stiffness (PureGym, n.d.). For folks in El Paso staying fit, getting the timing right keeps you going strong without extra aches.
Pre-Workout Massage: Warm Up Smart
Starting with a massage before exercise preps your body perfectly. It ramps up blood flow so muscles get more oxygen, letting you move better and stronger (One Peloton, n.d.). This lowers the chance of strains during runs or lifts.
Plus, it boosts flexibility. Light strokes loosen up areas like your lower back or thighs for smoother steps (Marathon Handbook, n.d.). It even calms your mind, cutting stress for better focus (Northwich Foot Clinic, n.d.). Keep it to 10-15 minutes of easy work. Evidence backs this: better range and less tightness (PureGym, n.d.).
If you’re aiming to feel ready and loose, try it before gym time. Local runners or weight trainers in El Paso often use it for legs and back.
Booking a Pre-Workout Massage at El Paso Back Clinic®
At El Paso Back Clinic®, licensed therapists make it simple. Call +1-915-850-0900 or book online at www.elpasobackclinic.com. Tell them it’s for workout prep—they’ll use light techniques on key spots like the back, legs, or arms.
Sessions last 30 minutes and cost $50-$80. You’ll relax on a table with oils for smooth strokes. Drink water afterward, then hit your workout. Share any tight areas so they can focus safely. Locations like 11860 Vista Del Sol Dr make it easy to stop by.
Post-Workout Massage: Bounce Back Quick
After your session, a massage is key for recovery. It clears out muscle waste, easing that delayed soreness (Verywell Fit, 2023). Studies show less pain and quicker strength return (Marathon Handbook, n.d.).
It also relaxes your nerves for deeper sleep and less tension (One Peloton, n.d.). Go for Swedish with soothing strokes (Verywell Fit, 2023). Schedule 24-48 hours after intense workouts (Prime Massage Chairs, n.d.). It aids rehab by softening scar tissue (Thai Kosai, n.d.).
Ideal for post-run or lift recovery—get back to feeling great sooner.
Getting a Post-Workout Massage at El Paso Back Clinic
El Paso Back Clinic® pros handle recovery sessions. Book via phone or site, sharing your workout and sore spots. 45-60 minute treatments cost $60-$100 at spots like 6440 Gateway East.
Breathe easily on the table as they target tightness. Hydrate and rest after—no heavy moves right away. Their team ensures you leave refreshed.
Don’t Do Deep Tissue Before Workouts
Deep tissue massages are great for deep knots but can temporarily decrease muscle power (Delta VAC, 2025). They also slow speed and strength (Marathon Handbook, n.d.). It is advisable to reserve deep tissue massages for rest days and allow 24 hours before engaging in weightlifting (Delta VAC, 2025).
Stick to light pre-workout rubs. If drained, switch timing.
Pick Based on What You Want
Prep and flexibility? Pre-massage. Soreness relief? Post. Many do both weekly (Quora, n.d.). Runners prep legs pre-race; lifters recover post-set (Thai Kosai, n.d.). Test for your routine.
Chiropractic Care: Fix Alignment for Easy Movement
At El Paso Back Clinic®, chiropractic adjusts the spine and joints for better flow. It improves mobility and flexibility and reduces aches (Neu Life Chiropractic, n.d.). About 20% of active adults use it for back or leg issues (Islip Chiropractic, n.d.).
Boosts blood for healing (Hanson Chiropractic, n.d.). Solves root problems for smoother workouts.
Massage + Chiropractic: Team Up for Real Relief
Massage softens muscles; chiropractic aligns bones. Together, better flow, less pain, more motion (Maverick Chiropractic, n.d.). Massage first prepares the body for adjustments, which are then locked in afterward (The Joint, 2025).
Speeds healing, stops issues, and ups performance (ChiroSports USA, n.d.). Research shows faster relief and a wider range (Yoder Chiropractic Center, n.d.). Perfect for an active El Paso life.
Dr. Alex Jimenez’s Team Approach at El Paso Back Clinic®
Dr. Alex Jimenez, DC, APRN, FNP-BC, leads El Paso Back Clinic®, which has been blending chiropractic and nurse care for 30+ years (Jimenez, n.d.a). His team treats workout tweaks, daily strains, sports hits, work injuries, and auto accidents.
He links muscle, bone, and nerve issues. Dual checks—adjustments plus full health scans—find causes like stress or diet (Jimenez, n.d.b). Non-surgical fixes include decompression, acupuncture, and rehab exercises.
For back tweaks from lifts, massage loosens, and adjustments align. Team therapies cut inflammation in auto whiplash. Advanced imaging spots nerve pinches exactly.
They handle medical care and legal documents for claims. Patients gain strength and less pain via custom plans. Their focus is natural healing for all ages.
Dr. Jimenez’s Clinical Insights on Active Recovery
Dr. Jimenez sees injury ties: workouts strain the spine, causing leg aches if unchecked. Dual diagnosis uses exams, labs, and MRIs for full views—like disc issues from poor form.
Treatments: pre-massage for adjustments, post for hold. Sports cases add agility drills; work strains build core. Documentation smooths insurance.
This method shortens downtime and boosts daily ease in El Paso.
Your Routine at El Paso Back Clinic®
Start weekly massages. Add monthly chiropractic if your muscles are tight. Track energy and soreness. Clinic coaches tailor plans for nutrition and stretches.
Virtual options are available. Call 915-850-0900 to begin.
Conclusion
The timing for massages is as follows: use pre-workout massages for warm-up and post-workout massages for healing. Skip deep pre-workout massages. Chiropractic at El Paso Back Clinic® adds alignment for pain-free moves. Dr. Jimenez’s integrated care keeps you thriving. Add this to stay active and strong.
Uncover the impact of swimming on spinal and back health. Find tips on how to incorporate this activity into your routine.
Unlocking Optimal Spinal Health: The Powerful Synergy of Chiropractic Care and Swimming for Back Pain Relief and Musculoskeletal Wellness
Living with chronic back pain can transform everyday activities into daunting challenges, affecting your quality of life, productivity, and overall well-being. Whether you’re dealing with acute discomfort following an injury or managing persistent spinal issues that have plagued you for years, finding effective, non-invasive treatment solutions remains paramount. Two powerful therapeutic approaches have emerged as cornerstones of comprehensive spinal health management: chiropractic care and aquatic exercise, particularly swimming. When combined, these complementary modalities create a synergistic healing protocol that addresses both the structural alignment of the spine and the functional strength of the musculoskeletal system (Jimenez, n.d.-a; Peng et al., 2022).
At Injury Medical Chiropractic and Functional Medicine Clinic in El Paso, Texas, Dr. Alexander Jimenez, DC, APRN, FNP-BC, CFMP, IFMCP—a uniquely qualified board-certified Family Practice Nurse Practitioner and Doctor of Chiropractic—has pioneered an integrative approach to spinal health that leverages the most current evidence-based protocols. His dual-scope practice combines advanced clinical expertise with functional medicine principles to deliver personalized, patient-centered care that addresses the root causes of back pain rather than merely masking symptoms (Jimenez, n.d.-a).
This comprehensive guide explores the transformative benefits of integrating chiropractic adjustments with swimming exercises for optimal spinal and back health, drawing from Dr. Jimenez’s clinical insights and the latest peer-reviewed research. We’ll examine how these complementary approaches work together to relieve pain, restore function, strengthen supporting musculature, and prevent future injuries.
Understanding the Musculoskeletal System and Spinal Anatomy
Before delving into treatment approaches, it’s essential to understand the remarkable complexity of the musculoskeletal system and the critical role your spine plays in overall health and function. The musculoskeletal system comprises two integrated components: the muscular system, which includes all muscles, tendons, and connective tissues; and the skeletal system, encompassing bones, joints, cartilage, and ligaments (Kenhub, 2023). Together, these systems provide the body with movement, stability, shape, and support while protecting vital organs and enabling daily activities.
The Spinal Column: Architecture of Support
Your spine is one of the most intricate structures in the human body, consisting of 33 individual bones called vertebrae, which are stacked atop one another to form the spinal column (National Spine Health Foundation, 2024). This remarkable architecture is divided into five distinct regions, each serving specialized functions:
Cervical Spine (C1-C7): The seven vertebrae in your neck support the head’s weight—approximately 10 to 12 pounds—while allowing an extensive range of motion for rotation, flexion, and extension (Texas Spine & Sports Therapy Center, 2025). The first two cervical vertebrae, the atlas (C1) and axis (C2), enable the head’s nodding and rotational movements.
Thoracic Spine (T1-T12): These twelve mid-back vertebrae attach to the rib cage, providing stability and protection for vital organs, including the heart and lungs (American Association of Neurological Surgeons, 2024). The thoracic region demonstrates less mobility than other spinal segments due to these structural attachments.
Lumbar Spine (L1-L5): The five lumbar vertebrae in your lower back are the largest and strongest, designed to support most of the body’s weight and withstand significant mechanical stress (National Spine Health Foundation, 2024). This region experiences the highest incidence of degenerative changes and injury due to constant loading forces.
Sacrum (S1-S5): Five fused vertebrae form this triangular bone that connects the spine to the pelvis, serving as the foundation for numerous muscle and ligament attachments (National Spine Health Foundation, 2024).
Coccyx: Four to five fused vertebrae comprise the tailbone, which provides attachment points for pelvic floor muscles and ligaments.
Intervertebral Discs: Nature’s Shock Absorbers
Between each vertebra (except the first two cervical vertebrae) lie specialized structures called intervertebral discs, which serve three primary functions: shock absorption, structural support, and facilitation of slight spinal mobility (Spine-health, 2017). These discs consist of two distinct components:
Annulus Fibrosus: The tough outer ring is composed of concentric sheets of collagen fibers that hydraulically seal the inner core and distribute forces evenly across the structure.
Nucleus Pulposus: The gel-like inner core containing a loose network of fibers suspended in a mucoprotein gel, which at birth consists of approximately 80% water (Spine-health, 2017). Proper hydration remains essential for optimal disc function, as the nucleus pulposus serves as the major carrier of the body’s axial load.
The Spinal Cord and Nerve Function
Protected within the vertebral column runs the spinal cord—a long, tubular bundle of neural tissue extending from the brainstem down through the vertebral canal (National Spine Health Foundation, 2024). This critical structure serves as the central communication pathway, transmitting sensory and motor signals between the brain and the body. At each vertebral level, spinal nerves exit through small openings called intervertebral foramina, branching out to innervate specific body regions and enabling the nervous system’s remarkable coordination of movement, sensation, and organ function.
The Foundation of Healing: Chiropractic Care for Spinal Health
Chiropractic care has evolved into a respected, evidence-based healthcare discipline focused on diagnosing, treating, and preventing mechanical disorders of the musculoskeletal system, particularly those involving the spine (Sleigh Family Chiropractic, 2024). The foundational principle underlying chiropractic philosophy holds that proper alignment of the body’s musculoskeletal structure—especially the spine—enables the body to heal itself without surgery or medication, emphasizing the body’s inherent recuperative powers (Tigard Chiropractic Auto Injury, 2024).
Dr. Alexander Jimenez’s Integrative Chiropractic Approach
Dr. Jimenez’s unique dual certification as both a Doctor of Chiropractic and a board-certified Family Practice Nurse Practitioner (FNP-BC) positions him to deliver truly comprehensive, integrative care that bridges traditional and alternative medicine (Jimenez, n.d.-a; Academy of Anti-Aging Medicine, 2016). His holistic evaluation process considers not only physical symptoms but also nutritional factors, lifestyle behaviors, environmental exposures, psychological elements, and genetic predispositions that may contribute to chronic pain conditions.
At the Injury Medical Chiropractic and Functional Medicine Clinic, Dr. Jimenez employs advanced diagnostic evaluations to clinically associate patient injuries with underlying pathology. His assessment protocols include:
Comprehensive History Taking: Thorough documentation of the patient’s chief complaints, history of present illness (using the OPQRST mnemonic: Onset, Provocation/Palliation, Quality, Region/Radiation, Severity, and Time), past medical history, family history, psychosocial factors, and detailed review of systems (KMC University, 2024). This meticulous history-gathering process drives the subsequent physical examination and establishes medical necessity for treatment.
Advanced Imaging and Diagnostic Testing: When clinically indicated, Dr. Jimenez utilizes state-of-the-art imaging technologies, including Magnetic Resonance Imaging (MRI), Computed Tomography (CT) scans, and fluoroscopy, to visualize soft tissues, bones, nerves, and spinal structures with exceptional detail (Spine Diagnostic, 2025). MRI proves particularly valuable for identifying herniated discs, spinal cord compression, nerve root irritation, and soft tissue pathology, while CT scans excel at evaluating bony structures, fractures, spinal stenosis, and arthritic changes (Great Lakes Medical Imaging, 2025). Fluoroscopy provides real-time imaging guidance during interventional procedures, ensuring precise needle placement for therapeutic injections.
Functional Medicine Assessments: As an Institute for Functional Medicine Certified Practitioner (IFMCP), Dr. Jimenez conducts detailed health assessments using the Living Matrix Functional Medicine platform, evaluating genetics, current nutrition, activity patterns, toxic environmental exposures, and emotional factors that may contribute to chronic disorders (Jimenez, n.d.-a). This root-cause analysis enables truly personalized treatment plans that address underlying imbalances rather than simply suppressing symptoms.
Physical Examination and Orthopedic Testing: Comprehensive musculoskeletal examination including postural analysis, range of motion assessment, orthopedic provocative tests, neurological evaluation, and palpation to identify areas of restriction, tenderness, or dysfunction (International Chiropractors Association, n.d.).
Movement Medicine: Chiropractic Care- Video
The Science Behind Chiropractic Adjustments
Spinal manipulation—also called chiropractic adjustment—represents the cornerstone technique in chiropractic care, focusing on improving spinal motion and overall physical function (Recovery Chiro Med, 2024). Research demonstrates that chiropractic adjustments significantly reduce acute low back pain and improve physical function, offering an effective alternative to invasive procedures and pharmaceutical interventions (SCUHS, 2025; Duke Health, 2025).
The American College of Physicians recommends non-medication treatments such as spinal manipulation, exercise, and yoga for chronic low back pain before considering medications (SCUHS, 2025). A landmark 2017 study published in the Journal of the American Medical Association found that spinal manipulation was associated with moderate improvements in short-term back pain and function compared to placebo treatment for up to six weeks (SCUHS, 2025).
Key Benefits of Chiropractic Care for Back Pain
Natural Pain Relief: By correcting spinal misalignments (subluxations) and restoring proper joint function, chiropractic adjustments alleviate pressure on nerves and reduce inflammation, providing both immediate relief and long-term pain management without relying on medications (Medical Wellness Group, 2023; Doc Moss, 2024). The adjustments help release endorphins—the body’s natural pain-relieving chemicals—which contribute to pain reduction and promote relaxation.
Improved Spinal Alignment: Full-body chiropractic adjustments restore proper alignment of the vertebrae, reducing abnormal stress on joints, discs, muscles, and ligaments (Cityview Chiropractor, 2025). This realignment process minimizes bone friction, potentially slowing the progression of degenerative conditions like arthritis, and creates optimal biomechanical function throughout the kinetic chain.
Enhanced Range of Motion and Flexibility: By addressing joint restrictions and muscle tension, chiropractic care improves mobility and flexibility, enabling patients to move more freely and comfortably in daily activities (Recovery Chiro Med, 2024). Increased range of motion contributes to better athletic performance, reduced risk of injury, and improved quality of life.
Reduced Muscle Tension and Spasm: Spinal adjustments help normalize muscle tone by addressing the neurological factors that contribute to muscle hypertonicity and spasm (SCUHS, 2025). When vertebrae are properly aligned, the nervous system functions more efficiently, reducing abnormal muscle guarding and allowing tissues to relax.
Better Posture: Regular chiropractic care helps correct postural imbalances that develop from prolonged sitting, repetitive movements, or previous injuries (Sleigh Family Chiropractic, 2024). Improved posture reduces strain on the spine and supporting structures, preventing the development or progression of chronic pain conditions.
Improved Nerve Function: Chiropractic adjustments optimize nervous system function by removing interference caused by spinal misalignments (SCUHS, 2025). When the spine is properly aligned, nerve signals can flow freely between the brain and body, supporting optimal organ function, immune response, and overall health.
Holistic Wellness: Chiropractic care takes a whole-body approach to health, considering the interconnectedness of physical, nutritional, and lifestyle factors (Medical Wellness Group, 2023). Chiropractors provide guidance on ergonomics, exercise, nutrition, and stress management to support optimal spinal health and prevent future problems.
Preventive Care: Regular chiropractic adjustments help maintain proper alignment, strengthen supporting muscles, and reduce the risk of re-injury (Medical Wellness Group, 2023). This proactive approach enables patients to maintain their health rather than waiting for problems to develop.
Non-Invasive and Drug-Free: Chiropractic care offers a conservative treatment option that avoids the potential risks and side effects associated with medications or surgical interventions (Medical Wellness Group, 2023). This approach aligns with patients’ increasing preference for natural, holistic healthcare solutions.
Common Chiropractic Techniques
Dr. Jimenez and chiropractic professionals employ various adjustment techniques tailored to each patient’s specific needs, condition severity, and comfort level:
Manual Adjustments: The chiropractor uses their hands to apply controlled force to specific joints, correcting misalignments and restoring proper function (Recovery Chiro Med, 2024). These hands-on adjustments represent the classic chiropractic technique and remain highly effective for most patients.
Instrument-Assisted Adjustments: Special tools like activators deliver precise, gentle manipulation to targeted areas, providing an alternative for patients who prefer less forceful techniques (Recovery Chiro Med, 2024). These instruments allow for controlled force application with minimal discomfort.
Flexion-Distraction: This technique utilizes a specialized table that gently stretches the spine using a pumping action, creating negative pressure within the discs to promote healing of bulges and herniations (Recovery Chiro Med, 2024). The method proves particularly beneficial for patients with acute disc problems or those who cannot tolerate more forceful adjustments.
Soft Tissue Therapy: Chiropractors often incorporate massage, myofascial release, trigger point therapy, and other soft tissue techniques to relax tight muscles, improve circulation, and reduce pain and inflammation (Medical Wellness Group, 2023). These complementary therapies enhance the effectiveness of spinal adjustments and promote tissue healing.
Therapeutic Exercises: Prescribed exercises strengthen core muscles, improve posture, enhance flexibility, and stabilize the spine (Medical Wellness Group, 2023). These exercises form a critical component of rehabilitation and help prevent future episodes of back pain.
The Transformative Power of Swimming for Spinal and Back Health
Swimming and aquatic exercise represent ideal complementary therapies to chiropractic care, offering unique advantages for individuals dealing with back pain and spinal conditions. The aquatic environment provides properties that cannot be replicated on land, making water-based exercise exceptionally beneficial for musculoskeletal rehabilitation and maintenance (Jimenez, n.d.-b).
Why Swimming Excels for Back Pain Management
Buoyancy Reduces Spinal Compression: Water’s buoyancy supports up to 90% of body weight, substantially reducing compressive forces on the spine and weight-bearing joints (Physio Inq, 2022; Spine. MD, 2022). This dramatic reduction in gravitational loading allows individuals with back pain to move freely and exercise comfortably without aggravating their condition. Research indicates that performing rehabilitation exercises in water can reduce spinal compression by more than half, depending on water depth (Sutton Place PT, 2024).
Low-Impact Aerobic Conditioning: Unlike running, jumping, or other high-impact land exercises that jar the spine and joints, swimming provides cardiovascular conditioning without impact stress (Jimenez, n.d.-b). The water suspends the body, eliminating the shock forces that occur with each footstrike during land-based activities. This characteristic makes swimming accessible to individuals who cannot tolerate traditional exercise due to pain or injury.
Natural Resistance Strengthens Muscles: Water is 600-700 times more resistant than air, providing natural resistance in all directions that helps strengthen muscles without requiring heavy weights (Helen Hayes Hospital, 2021). This uniform resistance engages muscles throughout their full range of motion, building functional strength that supports the spine and improves overall stability. Swimming works muscles not always activated during land activities, particularly those essential for spinal stability (Jimenez, n.d.-b).
Warm Water Promotes Relaxation and Healing: Therapeutic pools typically maintain water temperatures between 90-94°F, creating a thermoneutral environment that minimizes heat loss or gain when the body is immersed (AzOPT, 2024). Warm water relaxes tense muscles, decreases spasticity, increases blood flow to injured tissues, promotes flexibility, and triggers endorphin release (Helen Hayes Hospital, 2021; Versus Arthritis, n.d.). The warmth helps reduce pain perception and creates a comfortable environment for therapeutic exercise.
Hydrostatic Pressure Reduces Swelling: The pressure exerted by water against the body helps reduce edema and swelling, improves circulation, and enhances the delivery of oxygen and nutrients to healing tissues (Helen Hayes Hospital, 2021). This gentle compression effect can be particularly beneficial for individuals with inflammatory conditions or post-surgical swelling.
Improved Flexibility and Range of Motion: The buoyancy of water reduces the effects of gravity, allowing for increased joint range of motion with less pain (Helen Hayes Hospital, 2021). Movements that may be difficult or impossible on land become achievable in water, gradually restoring functional mobility. The warm water also helps relax muscles that are sore or tight, further enhancing flexibility gains.
Psychological Benefits: The meditative rhythm of swimming, combined with the soothing properties of water, often improves mood, reduces stress and anxiety, and enhances adherence to exercise programs compared to gym-based workouts (Physio Inq, 2022). Many patients find water exercise more enjoyable and relaxing than land-based alternatives, leading to better long-term compliance with their rehabilitation program.
Scientific Evidence Supporting Aquatic Exercise for Back Pain
Numerous peer-reviewed studies have demonstrated the effectiveness of aquatic exercise for chronic back pain management. A systematic review and meta-analysis published in the American Journal of Physical Medicine and Rehabilitation analyzed eight randomized controlled trials involving 331 patients with low back pain (Shi et al., 2018). The results showed statistically significant pain relief (standardized mean difference = -0.65) and improved physical function (standardized mean difference = 0.63) following aquatic exercise interventions. The researchers concluded that aquatic exercise can significantly reduce pain and increase physical function in patients with low back pain, though they noted that further high-quality investigations on a larger scale are needed to confirm these results.
A more recent randomized clinical trial published in JAMA Network Open compared therapeutic aquatic exercise to physical therapy modalities for chronic low back pain over a 12-month follow-up period (Peng et al., 2022). The study found that participants in the therapeutic aquatic exercise group gained significantly greater and more clinically meaningful improvement in disability, pain intensity, quality of life, sleep quality, kinesiophobia, and fear avoidance compared to the physical therapy modalities group. The researchers concluded that therapeutic aquatic exercise is an effective and safe treatment for chronic low back pain, with most participants willing to recommend it to other patients with similar conditions.
An additional systematic review examining the effect of aquatic physical therapy on chronic low back pain included 13 randomized controlled trials and found that aquatic physical therapy could reduce pain intensity, improve quality of life, and enhance disability measures in the short term (PMC, 2022). These consistent findings across multiple studies provide robust evidence supporting the integration of swimming and aquatic exercise into comprehensive back pain treatment protocols.
Recommended Swimming Strokes for Back Health
Not all swimming strokes are equally beneficial for individuals with back pain. Dr. Jimenez and spinal health experts recommend specific strokes that minimize spinal stress while providing optimal therapeutic benefits:
Backstroke: This stroke is widely considered the safest option for individuals with back pain because it maintains a horizontal body position that minimizes pressure on the lower back (Penn Spine & Orthopedic, 2024; NuVasive, 2017). Backstroke promotes proper body alignment, reduces spine stress, and effectively strengthens back muscles in a low-impact environment. The repetitive motion enhances spine flexibility and muscle mobility while engaging core muscles to stabilize the spine. However, backstroke does require stronger abdominal muscles, so individuals should gradually build core strength before relying heavily on this stroke (NuVasive, 2017).
Freestyle (Front Crawl): When performed with proper technique and caution, freestyle can help strengthen muscles and improve cardiovascular fitness (Penn Spine & Orthopedic, 2024). The key is to avoid excessive neck extension when turning to breathe, as jerking movements can lead to neck and lower back injuries (NuVasive, 2017). Swimmers should focus on rotating the entire body when breathing rather than lifting the head out of the water. Proper freestyle technique involves keeping the head in line with the body, looking straight at the bottom of the pool, and rotating shoulders and hips together during the stroke cycle (GWRY MCA, 2022).
Breaststroke: This stroke is often recommended as the best option for those with back pain because it builds muscle tone without overdoing stress on the spine (NuVasive, 2017). The breaststroke allows for controlled breathing without excessive neck rotation and maintains a relatively neutral spine position throughout the stroke cycle. However, individuals should be cautious about excessive lumbar hyperextension during the glide phase.
Strokes to Approach with Caution: The butterfly stroke places significant force on the spine due to the undulating body motion and simultaneous arm pull, making it generally unsuitable for individuals with back pain (Precision Pain Care, n.d.). Some individuals may also find that certain strokes irritate their specific condition, underscoring the importance of consulting with healthcare providers like Dr. Jimenez before beginning a swimming program.
Getting Started: Swimming Exercises for Back Relief
Dr. Jimenez recommends several progressive aquatic exercises that individuals with back pain can incorporate into their rehabilitation program (Jimenez, n.d.-b):
Water Walking: Simply walking around the pool provides the movement the body needs to heal and build muscle without aggravating symptoms (Jimenez, n.d.-b; Senior Lifestyle, 2023). Begin at a slow pace in the shallow end, walking back and forth for 5-10 minutes. Press your heels into the pool floor first and avoid walking on your tiptoes. As your strength and confidence improve, you can increase the duration, speed, and water depth. Water walking burns up to 3.5 times more calories than similar activity on land due to the increased resistance (HydroWorx, 2023).
Water Aerobics: Water aerobics classes or individual routines provide excellent cardiovascular conditioning and help increase mobility and flexibility (Jimenez, n.d.-b). These group classes typically involve rhythmic movements set to music, creating a social and enjoyable exercise environment. The variety of movements in water aerobics works multiple muscle groups and can be easily modified to accommodate different fitness levels and limitations.
Swimming Laps: Once cleared by your healthcare provider, start swimming laps slowly—perhaps only twice weekly initially (Jimenez, n.d.-b). Different stroke types work various muscles in the hips, chest, and back, providing comprehensive musculoskeletal conditioning. Begin with short distances and gradually increase as your endurance improves. Treading water serves as an excellent way to acclimate your body to aquatic movements and build water confidence before attempting continuous lap swimming.
Leg Lifts and Knee Raises: Standing in waist-deep water, perform leg lifts by raising one leg at a time to the front, side, and back, which helps strengthen leg muscles and improve hip mobility (Blakehurst LCS, 2025). Knee lifts involve raising the knees toward the chest, which targets lower abdominal muscles and improves balance. These exercises can be performed while holding the pool edge for support or free-standing as balance improves.
Arm Circles and Arm Curls: Standing in shoulder-deep water, perform arm circles by moving arms in circular motions to improve shoulder flexibility and strength (Blakehurst LCS, 2025). For arm curls, use foam water weights that create resistance as you push them through the water, building upper body strength without heavy equipment (Senior Lifestyle, 2023).
Torso Twists: Standing in shoulder-deep water, rotate the upper body from side to side to improve flexibility in the spine and core muscles (Blakehurst LCS, 2025). This exercise helps restore rotational mobility that is often limited in individuals with back pain.
Kickboard Exercises: Lean your upper body on a kickboard and focus on kicking movements, which isolate lower body work and strengthen leg muscles (Jimenez, n.d.-b). This exercise allows individuals to work on their kick technique and build leg strength while the kickboard supports the upper body, eliminating stress on the arms and shoulders.
Optimizing Aquatic Exercise Conditions
The therapeutic effectiveness of aquatic exercise depends partly on environmental factors that patients and therapists can optimize:
Water Temperature: Therapeutic pools should maintain temperatures between 90-94°F to achieve thermoneutral conditions that prevent excessive heat loss or gain (AzOPT, 2024). This temperature range promotes muscle relaxation, reduces spasticity, and enhances flexibility. Individuals with different conditions may benefit from slightly adjusted temperatures—for example, those with multiple sclerosis often prefer cooler water (84°F), while individuals with spasticity from spinal cord injuries benefit from warmer temperatures above 86°F (AzOPT, 2024).
Air Temperature: The ambient air temperature should be maintained 3-4 degrees warmer than the pool water (typically 93-94°F when pool water is 90°F) to prevent evaporative cooling when exiting the pool (AzOPT, 2024). This seemingly small detail significantly impacts therapeutic outcomes by maintaining muscle relaxation and preventing the uncomfortable chill that occurs when the air temperature is too low relative to the water temperature.
Water Depth: Different exercises benefit from varying water depths. Shoulder-deep water provides maximum buoyancy support and is ideal for arm exercises and overall conditioning. Waist-deep water allows for greater resistance during leg exercises and walking activities. Patients should work with their healthcare provider or aquatic therapist to determine optimal depths for their specific exercises and condition.
Swimming Equipment and Tools That Enhance the Experience
Proper swimming equipment can make aquatic exercise sessions more enjoyable, effective, and safe (Jimenez, n.d.-b):
Swim Cap: Protects hair from chlorine and other water chemicals while keeping hair from blocking your view during exercise (Jimenez, n.d.-b). Silicone caps provide better protection than latex options and are more comfortable for extended wear.
Goggles: Essential for protecting eyes and enabling clear underwater vision (Jimenez, n.d.-b). Look for comfortable goggles that seal properly without leaking and don’t create excessive pressure around the eye sockets. Anti-fog coatings help maintain visibility throughout your workout.
Sun Protection: When exercising outdoors, use waterproof sunscreen with high SPF to protect against UV exposure (Jimenez, n.d.-b). Consider wearing UV-protective swim shirts or rash guards for additional protection during extended outdoor sessions.
Waterproof Headphones: Allow you to listen to music, podcasts, or audiobooks during solo swimming sessions, making workouts more enjoyable and helping maintain motivation (Jimenez, n.d.-b). Choose models specifically designed for swimming that can withstand water immersion.
Kickboards: Many pools provide kickboards that swimmers can borrow (Jimenez, n.d.-b). These foam boards support the upper body while you focus on lower body kicking movements, isolating leg muscles and building strength. Ergonomic kickboards like the Ray-Board allow for more natural arm, shoulder, and neck posture compared to traditional flat designs, enabling longer and more comfortable kick training sessions (Ray-Board, 2023).
Pull Buoys: These foam flotation devices are placed between the upper thighs (or knees/ankles for advanced training) to help the legs float while you pull with your arms (Jimenez, n.d.-b; Williamstown Open Water Swim Coaching, 2022). Pull buoys are considered essential training equipment for swimmers because they raise the body into the correct swimming position, allow exclusive focus on upper body technique and strength, and enable longer training sessions without leg fatigue. The Taper8 ergonomic pull buoy features a contoured design that prevents slipping and chafing during workouts (Ray-Board, 2023).
Hand Paddles: While not mentioned in Dr. Jimenez’s basic recommendations, swim paddles can increase resistance during arm strokes, building upper body strength. However, these should be introduced gradually and with proper technique to avoid shoulder strain.
Aquatic Weights: Foam dumbbells provide resistance for arm exercises like bicep curls and shoulder presses, offering strength training benefits in the aquatic environment (Senior Lifestyle, 2023).
Important Safety Considerations for Swimming with Back Pain
While swimming offers tremendous benefits, individuals with back pain should observe certain precautions:
Consult Your Healthcare Provider First: Always discuss starting a swimming program with Dr. Jimenez or your healthcare provider before beginning, especially if you have a diagnosed spinal condition, recent injury, or post-surgical status (Jimenez, n.d.-b; Precision Pain Care, n.d.). Your provider can assess whether swimming is appropriate for your specific condition and provide personalized recommendations.
Start Slowly and Progress Gradually: Begin with short sessions (10-15 minutes) and slowly increase duration and intensity as your body adapts (Jimenez, n.d.-b; NuVasive, 2017). Pushing too hard too quickly can exacerbate symptoms or cause new injuries.
Listen to Your Body: If pain starts or worsens during swimming, stop the activity and consult your healthcare provider (Precision Pain Care, n.d.). Some discomfort during the first few sessions is normal as muscles adjust to new movements, but sharp pain or significantly increased symptoms indicate the need to modify or discontinue the activity.
Experiment with Different Strokes: Not all strokes work for all conditions (Precision Pain Care, n.d.). If one stroke causes discomfort, try a different one. Some individuals find that only specific strokes are comfortable for their particular back condition.
Consider Taking Lessons: Swimming lessons can teach proper technique, helping your body move through the water more efficiently and reducing the risk of strain or injury (Jimenez, n.d.-b). Learning proper form for breathing, body position, arm strokes, and kicks maximizes therapeutic benefits while minimizing injury risk.
Avoid High-Risk Water Activities: While swimming and water exercises are beneficial, activities like water slides, tube riding, and water skiing may not be appropriate for individuals with back pain due to the jarring forces and unexpected movements involved (Precision Pain Care, n.d.).
Alternative Aquatic Activities: If conventional swimming strokes prove too difficult or painful, consider aqua walking, aquatic physiotherapy, water wellbeing classes, or Good Boost personalized programs that can be tailored to your specific needs and limitations (Swimming.org, 2025).
Integrating Chiropractic Care with Swimming: A Synergistic Approach
The true power of Dr. Jimenez’s treatment philosophy lies in the strategic integration of multiple evidence-based modalities that address different aspects of spinal health. Chiropractic care and swimming complement each other perfectly, creating synergistic effects that exceed the benefits of either approach alone.
How Chiropractic Care Enhances Swimming Effectiveness
Improved Spinal Alignment Optimizes Movement Patterns: When the spine is properly aligned through chiropractic adjustments, the body can move more efficiently through the water (Tradition Health, 2024). Misalignments create compensatory movement patterns that reduce swimming efficiency and can lead to overuse injuries. By correcting these structural imbalances, chiropractic care enables swimmers to utilize proper biomechanics, reducing energy expenditure and improving performance.
Reduced Pain Enables Consistent Exercise: Chronic pain often prevents individuals from maintaining regular exercise routines. Chiropractic adjustments provide pain relief that allows patients to participate consistently in swimming programs (Tradition Health, 2024). This consistency is crucial for achieving therapeutic benefits and long-term improvements in spinal health.
Enhanced Joint Mobility Increases Range of Motion: Chiropractic care improves joint function throughout the body, not just the spine (SCUHS, 2025). Increased shoulder mobility enables better stroke mechanics, enhanced hip flexibility improves kick effectiveness, and improved spinal segmental motion allows for better body rotation during swimming strokes.
Decreased Muscle Tension Facilitates Relaxation: The muscle relaxation that occurs following chiropractic adjustments complements the relaxation benefits of warm water immersion (SCUHS, 2025). Together, these effects create profound neuromuscular relaxation that breaks the pain-spasm-pain cycle common in chronic back conditions.
Neurological Optimization Enhances Coordination: Chiropractic care improves nervous system function, which enhances proprioception (body awareness in space) and neuromuscular coordination (SCUHS, 2025). These improvements translate to better balance in the water, smoother swimming movements, and more efficient muscle recruitment patterns.
How Swimming Enhances Chiropractic Outcomes
Strengthens Muscles That Support Adjustments: One of the challenges in maintaining chiropractic corrections is that weak supporting musculature allows the spine to return to misaligned positions. Swimming builds the deep core stabilizers, back extensors, and hip muscles that hold the spine in proper alignment between chiropractic visits (US Masters Swimming, 2021). This muscular support extends the duration of chiropractic corrections and reduces the frequency of necessary adjustments over time.
Improves Cardiovascular Health for Tissue Healing: Swimming provides cardiovascular conditioning that improves circulation throughout the body (Jimenez, n.d.-b). Enhanced blood flow delivers oxygen and nutrients to injured tissues, accelerates healing, and removes metabolic waste products that contribute to inflammation and pain.
Maintains Mobility Between Chiropractic Visits: Regular swimming prevents the stiffness and decreased range of motion that can develop between chiropractic appointments (Physio Inq, 2022). This maintenance of mobility makes subsequent adjustments easier and more effective.
Promotes Healthy Posture Through Muscle Balance: Swimming engages muscles throughout the body in balanced patterns, helping correct the muscle imbalances that contribute to poor posture (US Masters Swimming, 2021). Stronger core muscles support upright sitting and standing postures, reducing the postural stress that necessitates frequent chiropractic care.
Provides Active Recovery and Regeneration: The low-impact nature of swimming makes it an ideal activity for active recovery following chiropractic adjustments (Dallas Accident & Injury Rehab, 2024). The gentle movement promotes tissue healing without the mechanical stress that could compromise recent adjustments.
A Comprehensive Treatment Protocol
Dr. Jimenez’s integrated treatment approach typically follows this evidence-based protocol:
Phase 1: Assessment and Acute Care (Weeks 1-2)
Comprehensive initial consultation, history taking, and physical examination
Advanced imaging if clinically indicated (MRI, CT, X-ray)
Functional medicine assessment to identify contributing factors
Initial chiropractic adjustments to address acute pain and restore basic function
Introduction to gentle aquatic activities (water walking, basic stretching)
Patient education on proper body mechanics, ergonomics, and self-care strategies
Phase 2: Active Treatment and Rehabilitation (Weeks 3-8)
Regular chiropractic adjustments (typically 2-3 times weekly initially, then gradually decreasing)
Progressive aquatic exercise program, including swimming strokes and aquatic strengthening
Soft tissue therapies (massage, myofascial release) to address muscle imbalances
Prescribed therapeutic exercises for home practice
Nutritional support and anti-inflammatory dietary recommendations
Lifestyle modifications and stress management techniques
Phase 3: Stabilization and Maintenance (Weeks 9-16+)
Maintenance chiropractic adjustments (typically every 2-4 weeks)
Advanced swimming program with increased duration and intensity
Core strengthening and functional training exercises
Reassessment and modification of the treatment plan based on progress
Transition to long-term wellness and prevention strategies
Phase 4: Wellness and Prevention (Ongoing)
Periodic chiropractic wellness visits (monthly or as needed)
Continued swimming or aquatic exercise as a lifestyle activity
Annual comprehensive functional medicine assessments
Proactive care to prevent future episodes and maintain optimal health
The Functional Medicine Difference: Dr. Jimenez’s Holistic Approach
What truly distinguishes Dr. Jimenez’s practice is his integration of functional medicine principles with chiropractic care and physical rehabilitation. As both an Institute for Functional Medicine Certified Practitioner (IFMCP) and Certified Functional Medicine Practitioner (CFMP), Dr. Jimenez evaluates patients comprehensively, addressing physical, nutritional, environmental, psychological, and genetic factors that influence health (Jimenez, n.d.-a).
The Functional Medicine Philosophy
Functional medicine represents a patient-focused healthcare approach that treats the whole person rather than isolated symptoms (Cleveland Clinic, 2025). This model emphasizes:
Root Cause Analysis: Rather than simply managing symptoms, functional medicine seeks to identify and address the underlying causes of health problems (Tradition Health, 2024). For back pain, this might include investigating inflammatory triggers, nutritional deficiencies, hormonal imbalances, gut dysbiosis, toxic exposures, or psychosocial stressors that contribute to chronic pain conditions.
Systems Biology Perspective: The body functions as an interconnected system where disruption in one area affects multiple other systems (Cleveland Clinic, 2025). Functional medicine practitioners recognize that back pain rarely exists in isolation—it often connects to digestive issues, sleep disturbances, hormonal imbalances, immune dysfunction, or psychological stress.
Personalized Treatment Plans: Rather than applying cookie-cutter protocols, functional medicine creates individualized treatment strategies based on each patient’s unique genetic makeup, biochemistry, lifestyle, and environmental factors (Nurse Practitioner Online, 2025).
Prevention and Optimization: Functional medicine extends beyond disease treatment to focus on optimizing health, preventing illness, and promoting long-term vitality (Tradition Health, 2024).
Dual-Scope Practice: Expanding Treatment Options
Dr. Jimenez’s dual licensure as both a Doctor of Chiropractic and a board-certified Family Practice Nurse Practitioner provides unique advantages that single-scope practitioners cannot offer (Academy of Anti-Aging Medicine, 2016):
Comprehensive Diagnostic Capabilities: As an FNP-BC, Dr. Jimenez can order and interpret a full range of laboratory tests, advanced imaging, and diagnostic procedures typically reserved for medical physicians. This expanded diagnostic capacity enables more thorough patient evaluation and earlier identification of complex or systemic conditions that may manifest as back pain.
Holistic Treatment Integration: The dual certification allows seamless integration of conventional medical interventions (when necessary) with chiropractic manipulations and alternative therapies (Tradition Health, 2024). This eliminates the fragmentation that often occurs when patients must see separate providers for different aspects of their care.
Medication Management When Appropriate: While Dr. Jimenez emphasizes natural, non-pharmaceutical approaches, his nurse practitioner license allows him to prescribe medications when clinically indicated for acute pain management, infection treatment, or management of comorbid conditions. This flexibility ensures patients receive appropriate care for their specific needs.
Streamlined Care and Efficiency: Patients benefit from seeing one provider who can address both their physical/structural issues (through chiropractic care) and their medical/systemic concerns (through his nurse practitioner scope). This reduces appointments, minimizes confusion, increases trust, and promotes better engagement in healthcare (University of Iowa College of Nursing, 2024).
Reduced Stigma and Enhanced Patient Empowerment: Patients appreciate the convenience and comfort of receiving comprehensive care in one location from one trusted provider (University of Iowa College of Nursing, 2024). This integrated approach empowers patients with an understanding of how their symptoms interconnect and enables them to take an active role in their healing journeys.
Functional Medicine Assessment and Treatment Components
Dr. Jimenez’s functional medicine evaluations include:
Comprehensive Laboratory Testing: Advanced blood work assessing inflammatory markers, nutrient status, hormone levels, metabolic function, and cardiovascular risk factors. Specialty testing may include food sensitivity panels, comprehensive stool analysis, organic acid testing, toxic metal evaluation, or genetic testing, depending on individual presentation.
Nutritional Assessment and Intervention: Detailed dietary analysis with personalized nutrition recommendations, anti-inflammatory dietary protocols, targeted supplementation to address deficiencies, and education on foods that support musculoskeletal health (Jimenez, n.d.-a). Proper nutrition provides the building blocks for tissue repair, modulates inflammation, and supports optimal body composition.
Lifestyle Modification Counseling: Evaluation of sleep quality and recommendations for sleep optimization, stress assessment with stress management techniques including mindfulness and meditation, physical activity recommendations beyond swimming to support overall health, and ergonomic assessment for work and home environments (Tradition Health, 2024).
Environmental Toxin Evaluation: Assessment of environmental exposures that may contribute to inflammation and chronic pain, recommendations for reducing toxic burden, and support for detoxification pathways.
Gut Health Optimization: Recognition that gut health profoundly impacts inflammation, immune function, and pain perception. Evaluation and treatment of intestinal permeability (“leaky gut”), dysbiosis, and digestive dysfunction (Tradition Health, 2024).
Preventing Future Injuries: Proactive Spine Health Strategies
While addressing current back pain remains the primary focus for most patients initially, long-term success requires proactive strategies to prevent future episodes and maintain optimal spinal health.
Importance of Prevention in Sports Medicine and Daily Life
Prevention represents a cornerstone of both chiropractic philosophy and functional medicine (Advanced Spine & Posture, 2024). For athletes, injury prevention enables consistent training, peak performance, and extended career longevity. For the general population, prevention minimizes disability, reduces healthcare costs, maintains productivity, and preserves quality of life.
Regular chiropractic care serves as preventive medicine by:
Maintaining proper spinal alignment to prevent compensatory problems
Identifying and correcting minor dysfunctions before they become painful conditions
Strengthening supporting musculature through prescribed exercises
Educating patients about proper body mechanics and lifestyle factors
Swimming complements injury prevention by:
Building functional strength in muscles that support the spine
Maintaining joint mobility and flexibility throughout the musculoskeletal system
Providing cardiovascular conditioning that supports overall health
Offering a safe exercise option that carries low injury risk
Key Injury Prevention Strategies
Maintain Regular Chiropractic Care: Even after acute symptoms resolve, periodic chiropractic visits help maintain spinal alignment and catch minor problems before they become significant (Medical Wellness Group, 2023). Many patients find that monthly or quarterly maintenance adjustments prevent the recurrence of back pain episodes.
Continue Swimming as a Lifestyle Activity: Rather than viewing swimming as temporary physical therapy, embrace it as a lifelong fitness activity (Physio Inq, 2022). Regular swimming (2-3 times weekly) maintains strength, flexibility, and cardiovascular fitness, which protect against future back problems.
Practice Proper Ergonomics: Optimize workstation setup with appropriate chair height, monitor position, keyboard placement, and desk arrangement (Sleigh Family Chiropractic, 2024). When standing for extended periods, use anti-fatigue mats and alternate weight between feet. Practice proper lifting mechanics by bending at the knees rather than the waist and holding objects close to the body.
Strengthen Core Muscles: Beyond swimming, incorporate land-based core strengthening exercises, including planks, bird dogs, dead bugs, and bridges (Advanced Spine & Posture, 2024). Strong abdominal and back muscles provide essential support for the spine and reduce injury risk.
Maintain Healthy Body Weight: Excess body weight increases mechanical stress on the spine, particularly the lumbar region. Dr. Jimenez’s functional medicine approach addresses weight management through comprehensive nutrition, metabolic optimization, and sustainable lifestyle modifications rather than restrictive dieting.
Stay Active Throughout the Day: Prolonged sitting represents one of the most significant risk factors for back pain (The Disease of Sitting, n.d.). Take frequent breaks to stand, stretch, and move. Consider a standing desk or treadmill desk for part of the workday. Use walking meetings when possible and take stairs instead of elevators.
Address Psychosocial Factors: Chronic stress, anxiety, and depression contribute to muscle tension, poor posture, and pain perception. Incorporate stress management techniques such as meditation, deep breathing, yoga, or counseling. Adequate sleep (7-9 hours nightly) proves essential for tissue repair and pain management.
Avoid Smoking: Tobacco use impairs circulation, reduces oxygen delivery to tissues, accelerates disc degeneration, and interferes with healing. Smoking cessation should be prioritized for anyone with back pain or spinal conditions.
Wear Supportive Footwear: Poor footwear creates abnormal gait patterns that stress the spine. Choose shoes with appropriate arch support and cushioning. Avoid wearing high heels for extended periods.
Special Populations: Tailoring Treatment Approaches
Dr. Jimenez’s comprehensive practice serves diverse patient populations, each requiring individualized treatment modifications:
Athletes and Active Individuals
Athletes face unique challenges, including high training volumes, sport-specific movement patterns that create repetitive stress, and pressure to return to competition quickly following injury (Advanced Spine & Posture, 2024). Dr. Jimenez’s sports medicine expertise enables him to provide:
Injury screening and biomechanical assessments to identify risk factors
Sport-specific rehabilitation protocols that maintain conditioning while allowing healing
Performance optimization through spinal alignment and functional movement training
Rapid recovery interventions, including chiropractic adjustments, soft tissue therapy, and aquatic rehabilitation
Older Adults and Seniors
Aging brings changes, including decreased bone density, reduced muscle mass, diminished flexibility, slower healing, and increased prevalence of degenerative conditions (HydroWorx, 2023). Aquatic exercise proves particularly beneficial for older adults because:
Buoyancy supports movement and reduces fall risk
Warm water relieves arthritis pain and stiffness
Resistance training builds muscle and bone strength without heavy weights
Social group classes combat isolation and enhance adherence
Dr. Jimenez modifies chiropractic techniques for older patients, using gentler adjustments, avoiding contraindicated procedures in osteoporotic patients, and coordinating care with other healthcare providers managing age-related conditions.
Post-Surgical Patients
Following spinal surgery, patients require carefully progressive rehabilitation (Sutton Place PT, 2024). Aquatic therapy often represents the first rehabilitation step because:
Buoyancy reduces stress on healing surgical sites
Warm water promotes circulation and tissue healing
Graded progression from non-weight-bearing to full weight-bearing activities occurs naturally by adjusting water depth
Pain is better controlled in the aquatic environment
Dr. Jimenez collaborates with surgical specialists to coordinate post-operative care, ensuring patients receive appropriate rehabilitation at each healing stage.
Pregnant and Postpartum Women
Pregnancy creates significant biomechanical changes, including increased lumbar lordosis, anterior pelvic tilt, joint laxity from relaxin hormone, and weight gain concentrated anteriorly (Jimenez, n.d.-a). These changes frequently cause back pain. Chiropractic care and swimming offer safe, effective treatment options during pregnancy and facilitate postpartum recovery.
Occupational Injury Patients
Workers’ compensation and occupational injury cases require meticulous documentation, coordinated care with employers and case managers, and functional capacity evaluations (Jimenez, n.d.-a). Dr. Jimenez’s comprehensive approach addresses not only the injury itself but also ergonomic factors, workplace modifications, and safe return-to-work protocols.
The Business of Healing: Making Care Accessible and Convenient
Dr. Jimenez recognizes that healthcare should be accessible to everyone, not just those with comprehensive insurance coverage or significant financial resources. His El Paso clinics operate on principles of convenience, affordability, and transparency (Jimenez, n.d.-a):
Multiple Convenient Locations: Three El Paso facilities (East Side Main Clinic, Central Rehabilitation Center, and North East Rehabilitation & Fitness Center) provide convenient access regardless of where patients live or work.
Flexible Payment Options: Rather than forcing patients to navigate complex insurance billing, copays, deductibles, or declined reimbursements, the practice offers straightforward pricing and payment plans. This transparency eliminates financial surprises and makes regular care affordable.
Insurance Compatibility: For patients who prefer to use insurance benefits, the practice works with most insurance carriers to maximize coverage.
Virtual Health Coaching: Telehealth options extend care to patients who cannot easily travel to the clinic, those who need more frequent check-ins between appointments, or individuals seeking lifestyle coaching and wellness support.
No Insurance Hassles: Patients can receive high-quality care without dealing with insurance paperwork, pre-authorizations, or claims denials. This direct-pay model often proves more affordable than traditional insurance-based care when considering deductibles and copays.
Patient Success Stories: Real Results from Integrated Care
While individual results vary, many patients experience transformative improvements through Dr. Jimenez’s integrated chiropractic and aquatic exercise approach:
“After years of chronic lower back pain that limited my ability to work and enjoy activities with my family, I found Dr. Jimenez’s clinic. His comprehensive evaluation identified several factors contributing to my pain that previous doctors had missed. Through regular chiropractic adjustments combined with a swimming program, I’ve regained my quality of life. I’m now pain-free most days and have the energy to keep up with my grandchildren.” – Patient testimonial (Jimenez, n.d.-a)
“As a competitive athlete, I was devastated when back pain threatened to end my season. Dr. Jimenez’s sports medicine expertise and dual-scope practice allowed him to provide comprehensive care that addressed both my immediate pain and the underlying biomechanical issues. The aquatic rehabilitation program enabled me to maintain cardiovascular fitness while healing. I returned to competition ahead of schedule and performed better than before the injury.” – Athlete patient (Jimenez, n.d.-a)
The Injury Medical Chiropractic and Functional Medicine Clinic has successfully treated thousands of El Paso residents over more than two decades, earning recognition as El Paso’s top chiropractic and wellness provider (Jimenez, n.d.-a).
Conclusion: Taking Control of Your Spinal Health Journey
Chronic back pain need not be a life sentence of disability, medication dependence, or surgical intervention. The synergistic combination of evidence-based chiropractic care and therapeutic aquatic exercise offers a powerful, natural approach to spinal health that addresses both structural alignment and functional capacity. By incorporating functional medicine principles that identify and treat root causes rather than merely suppressing symptoms, this comprehensive approach delivers lasting results that extend far beyond temporary pain relief.
Dr. Alexander Jimenez’s unique qualifications—combining expertise as a board-certified Family Practice Nurse Practitioner, Doctor of Chiropractic, and Institute for Functional Medicine Certified Practitioner—position him to deliver truly integrative care that bridges conventional and alternative medicine. His use of advanced imaging and diagnostic evaluations to clinically associate patient injuries with underlying pathology ensures accurate diagnosis and appropriate treatment. His dual-scope practice eliminates the fragmentation that plagues modern healthcare, providing patients with comprehensive evaluation and treatment under one roof.
The integration of swimming and aquatic exercise amplifies the benefits of chiropractic adjustments by building the muscular support necessary to maintain spinal corrections. It improves cardiovascular health, accelerates healing, maintains mobility between chiropractic visits, and provides a sustainable, enjoyable form of exercise that patients continue long-term. The unique properties of water—including buoyancy that reduces spinal compression, resistance that builds functional strength, warmth that promotes relaxation and healing, and hydrostatic pressure that reduces inflammation—create an ideal environment for musculoskeletal rehabilitation.
Whether you’re currently suffering from acute back pain following an injury, managing chronic spinal conditions that have persisted for years, recovering from spinal surgery, seeking to optimize athletic performance, or simply wanting to maintain your spinal health and prevent future problems, the comprehensive approach pioneered by Dr. Jimenez offers evidence-based solutions tailored to your unique needs, goals, and circumstances.
Taking the Next Step
If you’re ready to break free from the limitations of chronic back pain and experience the transformative benefits of integrated chiropractic and aquatic therapy, consider the following steps:
Schedule a Consultation: Contact Injury Medical Chiropractic and Functional Medicine Clinic at one of their three El Paso locations to schedule a comprehensive initial evaluation with Dr. Jimenez.
Prepare for Your Appointment: Gather relevant medical records, imaging reports, and medication lists, and complete any intake paperwork provided by the clinic. Prepare to discuss your health history, current symptoms, previous treatments, and health goals.
Commit to the Process: Healing takes time and requires active participation. Be prepared to attend regular appointments, complete prescribed exercises, make recommended lifestyle modifications, and practice self-care strategies between visits.
Start Swimming: Even before your initial chiropractic appointment, you can begin gentle water walking or aquatic exercises (after consulting your current healthcare provider). Find a local pool, invest in basic equipment like goggles and a swim cap, and start experiencing the therapeutic benefits of aquatic exercise.
Embrace a Wellness Mindset: Shift from a reactive “sick care” mentality to a proactive wellness approach. View chiropractic care and swimming not as temporary fixes but as lifelong practices that support optimal health and vitality.
Stay Educated: Continue learning about spinal health, functional medicine, and natural healing approaches. Dr. Jimenez’s extensive online resources, including articles, videos, and educational materials at https://dralexjimenez.com/, provide valuable information to support your healing journey.
Be Patient and Persistent: Some patients experience immediate relief, while others require several weeks or months of consistent care before achieving significant improvements. Trust the process, communicate openly with Dr. Jimenez about your progress, and remain committed to your treatment plan.
A Commitment to Your Health
Dr. Jimenez’s practice philosophy centers on one fundamental principle: “I assure you, I will only accept the best for you” (Jimenez, n.d.-a). This commitment drives every aspect of care delivered at Injury Medical Chiropractic and Functional Medicine Clinic, from thorough initial evaluations to personalized treatment plans, from cutting-edge diagnostic technology to compassionate, patient-centered care delivery.
The clinic’s mission extends beyond symptom relief to helping patients live fulfilled lives with more energy, positive attitudes, better sleep, less pain, proper body weight, and the knowledge to maintain these improvements long-term. Through the integration of chiropractic adjustments, aquatic exercise, functional medicine, and lifestyle optimization, this holistic approach empowers patients to take control of their health and thrive in El Paso’s vibrant community.
Your journey to optimal spinal health and freedom from back pain begins with a single decision—the decision to seek comprehensive, evidence-based care that treats you as a whole person rather than a collection of symptoms. Whether you’re an athlete seeking peak performance, a worker sidelined by occupational injury, a senior wanting to maintain independence and mobility, or anyone in between, Dr. Jimenez and his dedicated team are ready to guide you toward lasting healing and wellness.
Important Disclaimer and Serious Note to Readers
This blog post is intended for educational and informational purposes only and should be taken seriously as a resource for understanding spinal health, chiropractic care, and aquatic exercise. The information presented herein does not constitute medical advice, diagnosis, or treatment recommendations for any specific individual. Every person’s health situation is unique, and what works for one patient may not be appropriate for another.
Before beginning any new exercise program, including swimming or aquatic therapy, or pursuing chiropractic treatment, you must consult with a qualified healthcare provider who can evaluate your specific condition, medical history, contraindications, and individual needs. Certain spinal conditions, acute injuries, post-surgical states, cardiovascular problems, pregnancy complications, or other medical issues may contraindicate swimming, chiropractic adjustments, or specific therapeutic interventions.
Do not disregard, avoid, or delay obtaining professional medical advice because of information you have read in this blog post. If you experience severe back pain, radiating pain into the extremities, bowel or bladder dysfunction, unexplained weight loss, fever, or other concerning symptoms, seek immediate medical evaluation to rule out serious underlying conditions requiring urgent intervention.
The testimonials and success stories referenced in this post represent individual experiences and do not guarantee similar results for all patients. Treatment outcomes depend on numerous factors, including diagnosis accuracy, condition severity, patient compliance, overall health status, and individual healing capacity.
Dr. Alexander Jimenez’s practice operates in accordance with state licensing requirements, scope of practice regulations, and professional standards of care. Patients should verify that any healthcare provider they consult maintains current licensure, appropriate credentials, and professional liability insurance.
Swimming and aquatic exercise carry inherent risks, including drowning, slipping, cardiovascular events, and injury. Never swim alone, always follow pool safety rules, know your limitations, and stop any activity that causes significant pain or distress.
This blog post references clinical research studies to support the efficacy of chiropractic care and aquatic exercise. While this research provides evidence for these approaches, readers should understand that all medical interventions carry potential risks and benefits that must be individually assessed.
By reading this blog post, you acknowledge that you understand these limitations and will consult appropriate healthcare professionals before making any decisions regarding your health care. The author, Dr. Alexander Jimenez, Injury Medical Chiropractic and Functional Medicine Clinic, and any associated parties assume no liability for actions taken based on information presented in this post.
Your health and safety remain paramount. Please take this information seriously and use it as a starting point for informed discussions with your healthcare providers.
Peng, M. S., Wang, R., Wang, Y. Z., Chen, C. C., Wang, J., Liu, X. C., … & Chen, P. J. (2022). Efficacy of therapeutic aquatic exercise vs physical therapy modalities for patients with chronic low back pain: A randomized clinical trial. JAMA Network Open, 5(1), e2142069. doi:10.1001/jamanetworkopen.2021.42069
Shi, Z., Zhou, H., Lu, L., Pan, B., Wei, Z., Yao, X., … & Feng, S. (2018). Aquatic exercises in the treatment of low back pain: A systematic review of the literature and meta-analysis of eight studies. American Journal of Physical Medicine & Rehabilitation, 97(2), 116-122. doi:10.1097/PHM.0000000000000801
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
