Back Clinic Chronic Back Pain Team. Chronic back pain has a far-reaching effect on many physiological processes. Dr. Jimenez reveals topics and issues affecting his patients. Understanding the pain is critical to its treatment. So here we begin the process for our patients in the journey of recovery.
Just about everyone feels pain from time to time. When you cut your finger or pull a muscle, pain is your body’s way of telling you something is wrong. Once the injury heals, you stop hurting.
Chronic pain is different. Your body keeps hurting weeks, months, or even years after the injury. Doctors often define chronic pain as any pain that lasts for 3 to 6 months or more.
Chronic back pain can have real effects on your day-to-day life and your mental health. But you and your doctor can work together to treat it.
Do call upon us to help you. We do understand the problem that should never be taken lightly.
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.
When You Don’t Stretch: Why Muscles Get Stiff, Movement Gets Harder, and Injuries Become More Likely
A patient with chronic back pain does targeted stretches.
If you rarely stretch, your body can start to feel “tight,” which can change how you move. Many people notice they can’t bend, twist, squat, reach overhead, or turn their head as easily as they used to. Over time, this can affect your flexibility, your range of motion (how far a joint can move), and how smooth and efficient your daily movements feel.
At El Paso Back Clinic, Dr. Alexander Jimenez, DC, APRN, FNP-BC, often explains this: when mobility decreases, the body starts to “compensate.” That means you move around a stiff area instead of through it, and those workarounds can build up stress in nearby joints and muscles (Jimenez, n.d.-a). This is one reason people can develop recurring back pain, neck stiffness, hip tightness, or shoulder irritation even without a single big injury.
What “Muscle Stiffness” Really Means
Muscle stiffness usually feels like tightness, soreness, or difficulty moving. It can happen after overuse, after you’ve been still for a long time, or when your muscles stay “stuck” in a more contracted state (Tarantino, 2025). Osmosis
Osmosis notes that stiffness can appear after a long period of minimal motion (such as bed rest or inactivity) or after new exercise that causes temporary muscle cell damage (Tarantino, 2025). Osmosis
Key idea: When your body doesn’t move a joint through its normal range often enough, the muscles and tissues around it can start to feel restricted. That restriction can make normal tasks think harder than they should.
Do Muscles Actually “Shorten” If You Don’t Stretch?
You’ll hear people say, “If you don’t stretch, your muscles will shorten.” That statement is partly true, but it needs context.
Adidas explains that the word “shorten” can be misleading: for most people, it feels like shortening because mobility and flexibility decrease when stretching is skipped, even if the muscle is not literally shrinking in everyday life (Adidas, 2025). adidas
Harvard Health adds an important clarification: without regular stretching, muscles can become tight, and when you need them for activity, they may not extend fully, increasing the risk of joint pain, strains, and muscle damage (Harvard Health Publishing, 2024). Harvard Health
So the practical takeaway is simple:
Skipping stretching often leads to less mobility and flexibility
Tight muscles can reduce how far joints can move
Tight muscles can make injuries more likely when you suddenly “ask more” of your body
How Tight Muscles Reduce Range of Motion
Range of motion (ROM) is the movement around a joint or body part. When ROM is limited, you can’t move that body part through its usual, healthy motion (Jimenez, n.d.-b). El Paso Back Clinic® • 915-850-0900
El Paso Back Clinic explains how tightness—especially in areas like the hips and ankles—can reduce ROM and limit potential for form and strength. When posture and form are compromised, pain and injury risk can rise (Jimenez, n.d.-b). El Paso Back Clinic® • 915-850-0900
What limited ROM can look like in real life
You might notice:
You can’t turn your head fully when driving
You bend from your lower back instead of your hips
You can’t squat without your heels lifting
Your shoulders feel “pinched” when reaching into a cabinet
Your hamstrings feel tight when you try to walk fast
And here’s the tricky part: your body still gets the job done—just with more strain.
Why Stiffness Can Raise Injury Risk
Harvard Health explains that tight muscles may be more easily damaged when they are suddenly stretched during strenuous activity (Harvard Health Publishing, 2024). Harvard Health
That’s why injuries often show up in moments like:
A weekend game after sitting all week
A sudden sprint to catch something
Lifting a heavy box with “cold” hips and hamstrings
A long drive followed by quick unloading or bending
Mayo Clinic also notes that better flexibility can help joints move through full ROM and may decrease injury risk, while emphasizing that stretching must be done correctly (Mayo Clinic Staff, n.d.). Mayo Clinic
Common Reasons People Stop Stretching (And How to Fix Them)
Most people don’t skip stretching because they don’t care. They skip it because it feels confusing, time-consuming, or uncomfortable.
Common barriers
“I don’t have time.”
“Stretching hurts.”
“I’m not flexible, so it doesn’t work for me.”
“I only need stretching if I work out.”
Better, more realistic reframes
You only need 5–10 minutes a few times a week to start seeing benefits (Mayo Clinic Staff, n.d.). Mayo Clinic
Stretching should create tension, not pain (Mayo Clinic Staff, n.d.). Mayo Clinic
Flexibility improves over weeks to months, not days (Harvard Health Publishing, 2024). Harvard Health
Stretching supports everyday movement, not just workouts (Harvard Health Publishing, 2024). Harvard Health
Safe Stretching Basics (So You Don’t Make Things Worse)
This matters: stretching done poorly can backfire.
Mayo Clinic recommends:
Don’t stretch cold muscles—warm up 5–10 minutes first
Don’t bounce
Hold stretches about 30 seconds (longer for problem areas)
Don’t stretch into pain (Mayo Clinic Staff, n.d.). Mayo Clinic
The American Heart Association adds:
Stretch when muscles are warm
Hold 10–30 seconds and repeat 3–5 times
Stretch slowly and smoothly (American Heart Association, 2024). www.heart.org
Quick safety checklist
Warm up first (easy walk, gentle movement)
Move slowly
Breathe
No bouncing
Stop if you feel sharp pain, numbness, or joint pain
A Simple 10-Minute Daily Stretch Routine for Real Life
This is designed for normal adults: busy schedules, stiff hips, tight neck, and lots of sitting.
Step 1: Warm up (1–2 minutes)
Walk around the house
March in place
Gentle arm circles
Step 2: Do these 6 stretches (about 8 minutes total)
1) Hip flexor stretch (1 minute each side) Helps if you sit a lot and feel tight in the front of your hips.
2) Hamstring stretch (1 minute each side) Harvard points out that tight hamstrings from sitting can limit how well you extend your leg and support walking mechanics (Harvard Health Publishing, 2024). Harvard Health
3) Calf stretch (45 seconds each side) Helpful for ankle mobility, walking, and squatting mechanics.
4) Chest opener (45 seconds) Stand in a doorway and gently open the chest to reduce rounded-shoulder posture.
5) Upper back reach (45 seconds) Hug yourself and gently pull your shoulder blades apart.
6) Neck side stretch (30 seconds each side) Gentle only—never crank your neck.
Step 3: Add “micro-mobility” during your day (optional but powerful)
Stand up every hour for 30–60 seconds
Do 5 bodyweight squats to a chair
Do 10 shoulder rolls
Take a 3-minute walk after meals
These small habits often matter as much as one long stretch session.
Stretching After Workouts: What You Should Know
Adidas explains the difference clearly:
Dynamic movement is best before workouts (prepares your body)
Static stretching is typically better after workouts, when you’re warm (Adidas, 2025). adidas
Mayo Clinic also cautions that stretching cold muscles can increase injury risk and notes that some intense activities may not benefit from heavy stretching right before performance (Mayo Clinic Staff, n.d.). Mayo Clinic
A balanced approach
Before exercise: warm up + dynamic mobility
After exercise: gentle static stretching + breathing
On rest days: short, consistent flexibility routine
When Stiffness Is a Sign You Need More Than Stretching
Sometimes the problem is not just “tight muscles.” You may have:
Joint restrictions that block movement
Spine or pelvis alignment issues affecting mechanics
Inflammation around a joint
Pain patterns that keep muscles “guarded”
A nerve-related problem (numbness, tingling, weakness)
El Paso Back Clinic notes that limited ROM in areas like the back, neck, or shoulders can be linked to the body being out of natural alignment, repetitive motions, or wear and tear (Jimenez, n.d.-b). El Paso Back Clinic® • 915-850-0900
If stretching doesn’t help—or makes symptoms worse—it’s smart to get assessed.
The El Paso Back Clinic Approach: Integrative Chiropractic + Nurse Practitioner Support
This is where integrative care can be a game-changer: you’re not only “stretching more,” you’re also finding out why you’re tight and building a plan that fits your body.
What chiropractic care can add
El Paso Back Clinic describes a “restoration” approach that may include:
Soft tissue work (to reduce tightness and improve circulation)
Adjustments (to address misalignments and support mobility)
Nurse practitioners are advanced practice clinicians who assess, diagnose, and treat illnesses and injuries and support chronic condition management (American Nurses Association, n.d.). ANA Healthgrades also describes NPs performing screenings and physical exams, ordering lab work, documenting care, and diagnosing certain conditions (Prosser, 2025). Healthgrades Resources
Why the combo helps stiffness and pain
Together, a chiropractor + NP team can:
Screen for red flags (nerve symptoms, systemic issues)
Decide when imaging or labs are appropriate
Build a movement plan that matches your pain level
Address sleep, stress, inflammation, and recovery habits
Track progress using measurable goals (like ROM improvements)
Dr. Jimenez’s Mobility & Flexibility materials emphasize that “great mobility” supports functional movement without ROM restrictions and that people who don’t stretch often may experience stiffened muscles that reduce effective movement (Jimenez, n.d.-a). El Paso Back Clinic® • 915-850-0900
Red Flags: When to Stop Stretching and Get Checked
Call a clinician promptly if you have:
Numbness, tingling, or weakness in an arm/leg
Loss of balance, clumsiness, or trouble walking
Severe pain that doesn’t improve
Pain after trauma (car accident, fall, sports collision)
Fever, unexplained swelling, or sudden intense stiffness
Muscle stiffness can sometimes be related to underlying medical issues, and diagnosis may require an exam and follow-up testing, depending on the cause (Tarantino, 2025). Osmosis
The Bottom Line
If you don’t stretch regularly, it’s common to feel tighter and less mobile over time. That stiffness can reduce range of motion, make daily tasks harder, and increase your risk of injury when you suddenly push your body. The good news is that you don’t need extreme flexibility. You need consistent, safe mobility work—and when required, professional support to restore movement and reduce pain.
A practical plan usually includes:
Small daily stretching habits
Better warm-ups and recovery routines
Strength + mobility (not stretching alone)
Integrative evaluation when pain, ROM loss, or repeated flare-ups keep returning
Beat Holiday Stress with Fun Movement and Smart Body Care
A man and a woman play table tennis to ease holiday stress.
The holiday season brings joy, family time, and tasty food, but it can also be stressful. Busy schedules, shopping, travel, and extra tasks can make anyone feel overwhelmed. One great way to feel better is through simple movement and exercise. Physical activity releases endorphins, chemicals in your brain that improve mood and reduce stress (Mayo Clinic, 2023). Even short sessions of fun activities can clear your mind and boost energy.
Many experts agree that almost any form of movement helps manage stress. It acts like a natural reset for your body and brain (Kitsap Physical Therapy, n.d.). Adding some holiday cheer to your routine makes it easier to stick with. This guide shares easy, enjoyable ways to stay active and calm during the holidays.
Why Movement Helps Reduce Holiday Stress
Exercise does more than keep you fit. It pumps up endorphins, boosting a happier feeling, and distracts you from worries. Activities like walking or dancing provide “meditation in motion,” helping you forget daily irritations (Mayo Clinic, 2023). Regular movement also improves sleep, builds confidence, and helps your body better handle stress.
During the holidays, people often move less due to cold weather or busy plans. This can make stress worse. But even one quick workout can lift your mood for hours (Gorman, 2022). Fun, low-pressure activities work best to avoid adding more pressure.
Releases feel-good chemicals to fight anxiety
Clears the mind and improves focus
Boosts energy and helps you sleep better
Builds strength to handle physical holiday demands, like carrying bags
Fun Sports-Inspired Activities to Boost Endorphins
Try activities that feel like play. Sports-inspired moves get your heart pumping and bring smiles.
Jumping rope: A quick cardio blast that raises your heart rate fast. Do it for 10-15 minutes while listening to holiday music (Avec Apartments, n.d.).
Dance breaks: Turn on your favorite songs and dance freely. Join a family dance party or try simple steps. Dancing combines rhythm and fun for great stress relief (NMC Health, n.d.; Triathlete Magazine, n.d.).
Pickup games: Play basketball, tennis, volleyball, or soccer with friends or family. These team sports combine exercise with social time, which further lowers stress (King Chiropractic, n.d.).
Shadowboxing: Punch the air like a boxer. This low-impact move releases tension without needing equipment. It’s perfect for a hotel room or living room (FightCamp, n.d.; Triathlete Magazine, n.d.).
These activities are easy to start and don’t require much space or gear.
Quick and Easy Bodyweight Exercises for Fast Relief
No gym? No problem. These simple moves use only your body and take little time.
Here are some top picks:
High knees: Run in place, lifting knees high. Do it for 1 minute to get your blood flowing (Echelon Fit, n.d.).
Planks: Hold a straight body position on your forearms and toes. Start with 30 seconds of core strength work (Echelon Fit, n.d.).
Bodyweight squats: Lower as if sitting in a chair, then stand up. Great for legs and glutes (Hydrow, n.d.).
Push-ups: Modify on knees if needed. Strengthen your upper body quickly (Hydrow, n.d.).
Jumping jacks: Classic move to warm up and boost mood (Echelon Fit, n.d.).
Try a 20-minute circuit: 30 seconds of each, with short rests in between. Repeat a few times (FightCamp, n.d.). Add holiday twists, like “present pick-up” squats—bend down as if grabbing gifts (Performance Health Academy, n.d.).
Mindful Practices for Calm and Flexibility
For gentler options, try mindful movements that focus on breath and flow.
Yoga flows: Simple poses like downward dog or warrior help stretch and center your mind. A 15-20 minute session reduces tension (Avec Apartments, n.d.; King Chiropractic, n.d.).
Tai Chi: Slow, flowing moves called “meditation in motion.” It improves balance and eases stress without strain (Mind Body Spine, n.d.; FightCamp, n.d.).
These practices calm the nervous system and pair well with busier days.
Outdoor Options: Walks and Hikes for Mind Clearing
Fresh air makes everything better. A brisk walk or hike builds endurance and clears thoughts.
Go for a festive neighborhood walk to see lights. Make it fun with a scavenger hunt for decorations (NMC Health, n.d.).
Hike in nature for extra calm. Being outdoors boosts positive feelings, such as gratitude (Triathlete Magazine, n.d.).
Add active games, such as playing in the yard or stair climbing, between tasks (Muscle MX, n.d.).
Aim for 30 minutes most days. No special gear needed—just good shoes (Club Getaway, n.d.).
Make It Festive: Holiday-Themed Active Fun
Keep things light by tying movement to celebrations.
Dance to holiday tunes or play charades that get everyone moving.
Try “Santa bag throws” or “candy cane curls” with simple weights or air motions (Performance Health Academy, n.d.).
Family games like obstacle courses or mini-golf indoors keep energy high and stress low (NMC Health, n.d.).
These ideas turn exercise into shared joy.
How Integrative Chiropractic Care Fits In
Physical tension from stress often shows up as tight muscles or misalignment. Integrative chiropractic care helps by using gentle adjustments to ease tension and support the nervous system. This improves your body’s stress response and promotes better flexibility (Chiropractic Works Collinsville, n.d.).
Chiropractors may suggest stretches or movements to help maintain alignment. This holistic approach complements exercise for full-body relief. Dr. Alexander Jimenez, a chiropractor and nurse practitioner with over 30 years of experience, notes that spinal health drives overall wellness. His integrative methods combine adjustments with posture exercises and stress management for better mobility and calm (Jimenez, n.d.; Jimenez, 2025a). He often sees that staying active and making adjustments help prevent holiday-related tension and support recovery (Jimenez, 2025b).
Pairing chiropractic visits with daily movement creates a balanced way to enjoy the season.
Tips to Get Started and Stay Consistent
Starting small is key during busy times.
Pick activities you enjoy to make it fun.
Schedule short sessions, like 10-20 minutes.
Involve family or friends for accountability.
Listen to your body—keep it light to avoid extra stress.
Combine with deep breathing for extra calm.
Consistency brings the best results. Even small efforts add up to less stress and more energy (American Fitness Professionals & Associates, n.d.).
By adding these fun movements and mindful care, you can handle holiday demands with ease. Focus on feeling good, not perfect. Your body and mind will thank you.
Avoiding Common Christmas Accidents: Prevention and Recovery at El Paso Back Clinic®
After lying in an awkward position, the woman is suffering from back pain on the couch at home.
The Christmas season fills homes with lights, laughter, and loved ones. But it can also bring unexpected risks. From slips on icy paths to burns in the kitchen, holiday accidents happen more often than you might think. In El Paso, Texas, where winter weather can mix with the festive rush, these issues send many seeking help. Distracted or drunk driving spikes too, making roads risky. At El Paso Back Clinic®, we focus on wellness chiropractic care to help you prevent and heal from these mishaps. This article explains common Christmas accidents, their causes, and tips for prevention. It also shows how our integrative approach, led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, offers holistic recovery. Using spinal adjustments, massage, nutritional guidance, and NP-partnered care, we support your body’s natural healing to help you have a pain-free holiday.
Common Christmas Holiday Accidents at El Paso Back Clinic®
At our clinic in El Paso, TX, we see a rise in holiday-related injuries each year. These range from home mishaps to road incidents. Here’s a list of the most common ones we treat.
Falls: Decorating ladders or icy El Paso sidewalks leads to slips. These cause sprains, fractures, or head trauma. Nationwide, about 160 decorating falls occur daily, accounting for half of decorating injuries. Kids might tumble from unstable trees or during outdoor fun.
Fires: Faulty lights, dry trees, or candles spark fires. In homes across Texas, Christmas tree fires average 155 per year, causing injuries and property damage. We advise checking decorations to avoid these dangers.
Burns: Holiday cooking with hot oil or deep fryers can result in scalds. Touching lit decorations adds risk. Turkey fryers alone cause 5 deaths and 60 injuries annually. Even hot foods like fried treats can burn mouths.
Cuts: Knife slips while wrapping or carving happen often. Broken glass ornaments or toy packaging lead to ER visits – about 6,000 yearly for gift-opening cuts.
Strains: Lifting decorations, gifts, or snow strains muscles. Back issues account for 15% of holiday accidents, and 11,500 ER visits are due to shoveling. In El Paso, our patients often come in after heavy lifting.
Alcohol-Related Incidents: Festive drinks cause falls or “holiday heart” – heart rhythm problems from overdrinking. This leads to dizziness and more.
Food Poisoning: Rushed meals with undercooked food or leftovers breed bacteria. About 48 million cases occur in the U.S. each year, peaking during holidays.
Injuries Related to Toys and Gifts: Choking on small parts injures 251,700 kids yearly. Faulty gifts cause cuts or trips.
Distracted or Drunk Driving: Busy El Paso roads see more crashes from texting or drinking. Drunk driving deaths rose to 1,013 in December 2021.
These issues increase ER visits by 5-12% in the U.S. and by over 80,000 in the UK during festivities. At El Paso Back Clinic®, we help locals recover quickly.
Causes of Holiday Injuries Seen at Our Clinic
Many injuries stem from everyday tasks gone wrong. To stop recurrences, we at El Paso Back Clinic® pinpoint these causes.
Overexertion: Heavy lifting, like trees or bags, strains backs. Bending incorrectly causes 80% of lower back pain. Travel luggage accounts for 72,000 doctor visits each year.
Cooking: Burns from oils or knives in busy kitchens. One in ten child injuries comes from cooking. Grease fires are frequent.
Decorating: Ladder falls, electrical shocks, or ornament cuts. Decorating sends 13,000 to ERs yearly. Cord trips cause 2,000 injuries.
Accidents on the Road or at Home: Distracted driving in El Paso’s traffic or at home. Stress slows reflexes.
Winter sports add 186,000 injuries, though they are less common here. Plants like mistletoe can poison if eaten.
Prevention Tips from El Paso Back Clinic®
Prevent accidents with simple steps. Our team at El Paso Back Clinic® shares these to keep your holidays safe.
For Falls: Use stable ladders and salt icy paths. Get help when climbing.
For Fires and Burns: Inspect wires, water trees, and use LED candles. Watch stoves closely.
For Cuts and Strains: Cut safely and lift with your knees. Team up for heavy items.
For Alcohol and Driving: Designate a driver or use a ride. Drink moderately.
For Food and Toys: Cook thoroughly and chill food fast. Pick safe, age-appropriate toys.
Keep a first aid kit handy and manage stress. Visit us for pre-holiday check-ups.
How Integrative Chiropractic Care at El Paso Back Clinic® Helps
If injured, turn to El Paso Back Clinic® for natural healing. Our integrative chiropractic care, in partnership with NPs, treats the whole person. Dr. Alexander Jimenez, with over 30 years in El Paso, observes that holiday injuries often stem from poor posture or stress, leading to misalignment of the spine. We use non-invasive techniques to ease pain without meds or surgery.
Adjustments for Spinal and Joint Pain: Realign the spine to relieve strain from falls or lifts. This boosts movement and cuts swelling.
Massage and Physiotherapy for Muscle Problems: Ease tension from overwork. Improves circulation for faster recovery.
NP-Led Care for Holistic Wellness: Our NPs manage overall health, including burn care and effects of poisoning, with a natural focus.
Nutrition Guidance: Counter rich holiday foods with diet tips to aid digestion and immunity. Fiber-rich choices help.
Managing Underlying Conditions: Reduce stress hormones for better sleep and mood. Prevents further harm.
Dr. Jimenez’s team uses functional medicine to develop personalized plans that address issues like sciatica from slips. Chiropractic enhances the nervous system for better health during the holidays.
Enjoy a Healthy Holiday with El Paso Back Clinic®
Make Christmas memorable for the right reasons. Know the risks, prevent them, and seek our care if needed. At El Paso Back Clinic®, we’re here for your wellness. Contact us in El Paso, TX, for expert chiropractic support. Happy holidays!
Best Magnesium Supplements for Pain Relief: Types, Benefits, and Chiropractic Insights
A chiropractor and nurse practitioner discuss magnesium supplements for pain relief.
Magnesium is a mineral that your body needs for many tasks. It helps muscles work, nerves send signals, and bones stay strong. Many people do not get enough magnesium from food like nuts, seeds, and greens. This can lead to problems such as muscle pain, fatigue, and stress. Supplements can help fill the gap. In this article, we look at how magnesium eases pain. We focus on forms such as malate, glycinate, and topical. These can help with muscle soreness, nerve pain, and more. Chiropractors often suggest them to boost treatments. We base this on health sites and expert views. Read on to learn which type might work for you.
Pain comes in many forms. It can be sore muscles after a workout or chronic issues like fibromyalgia. Magnesium helps relax muscles and calm nerves. It also cuts down on swelling. Studies show it can lower pain without strong drugs. For example, it supports energy production, helping counter fatigue associated with pain. Different forms absorb in unique ways. Oral pills go through the gut. Topical ones soak into the skin. This matters for how fast they help. Always talk to a doctor before starting supplements. They can check if it’s safe for you.
Understanding Magnesium’s Role in Pain Management
Magnesium plays a big part in how your body handles pain. It blocks pain signals in nerves and helps muscles relax. Low levels can make pain worse. About half of adults in the U.S. lack enough magnesium (Team Red White & Blue, n.d.). This leads to cramps, spasms, and soreness. Supplements fix this by boosting levels.
Here are key ways magnesium helps with pain:
Muscle Relaxation: It controls contractions to stop cramps and tension.
Nerve Calming: It balances signals to reduce nerve pain.
Less Swelling: It fights inflammation that causes discomfort.
Better Recovery: It supports energy for healing after injury.
Chiropractors use magnesium with adjustments. It improves treatment outcomes by loosening tight spots. For acute pain, like after surgery, it cuts down on opioid needs (MedCentral, n.d.). For long-term pain, it eases symptoms in conditions such as migraines and back pain.
Magnesium Malate: Effective for Muscle Soreness and Fatigue in Fibromyalgia
Magnesium malate mixes magnesium with malic acid. This form absorbs well in the gut. It boosts energy by helping make ATP, the body’s fuel (Miye Care, n.d.). That’s why it’s beneficial for fatigue and soreness. People with fibromyalgia often feel worn out and achy. This type can help manage those symptoms.
Benefits include:
Eases Muscle Soreness: Reduces pain after exercise or daily strain.
Fights Fatigue: Supports energy to lessen tiredness in chronic conditions.
Helps with Fibromyalgia: Limited studies show it may lower pain severity (Healthline, n.d.).
Good Absorption: Less likely to cause stomach upset than other forms.
Chiropractors like malate for chronic pain. It supports metabolism and reduces fatigue (Sonoma Sports Chiro, n.d.). Take 200-400 mg a day. Start low to see how your body reacts. It’s often available in pill or powder form.
Magnesium Glycinate: Suitable for Nerve Pain and Relaxation
Magnesium glycinate binds to glycine, an amino acid that calms the brain. This form is easily absorbed and gentle on the stomach (Trace Minerals, n.d.). It’s great for nerve pain and stress. It helps regulate signals to stop overexcitement that causes pain.
Key advantages:
Calms Nerves: Lowers anxiety and eases nerve-related pain.
Relaxes Muscles: Reduces tension and spasms.
Aids Sleep: Promotes rest, which helps pain recovery (NMB Chiro, n.d.).
Fewer Side Effects: No laxative issues like some types.
For chiropractic patients, it cuts inflammation and boosts adjustments (SanTe Chiropractic, n.d.). It’s ideal for back or joint pain. Dose is 300-400 mg daily, often at night.
Topical Magnesium Chloride or Sulfate: Direct Muscle Relief Through Baths or Oils
Topical magnesium goes on the skin. Chloride absorbs well and targets sore spots (Health.com, n.d.). Sulfate, or Epsom salts, is for baths. It soothes muscles without gut processing.
Why choose topical:
Localized Relief: Applies right to the painful areas.
Quick Action: Bypasses digestion for faster help.
No Stomach Issues: Avoids diarrhea from oral forms.
Good for Baths: Epsom salts relax the whole body (Team Red White & Blue, n.d.).
Absorption varies by skin type. Studies are mixed, but many feel relief from soreness (Pierce Chiropractic, n.d.). Use oils or soaks 2-3 times a week.
Selecting the Right Form: Malate for Energy, Glycinate for Nerves, Topical for Localized Pain
Choose based on your pain type. Absorption differs: Oral forms, such as malate and glycinate, are absorbed through the gut; topical forms are absorbed through the skin (Drugs.com, n.d.).
Selection tips:
For Energy and Chronic Pain: Pick malate.
For Nerve Calm: Go with glycinate.
For Spot Relief: Use topical chloride or sulfate.
Consider Absorption: Glycinate is best overall (MN Spine and Sport, n.d.).
Chiropractors’ Preferences: Glycinate and Malate for Pain Management
Chiropractors favor glycinate and malate. Glycinate calms muscles and nerves, aiding adjustments (Everybodys Chiropractic, n.d.). Malate boosts energy for recovery.
How they work together:
Relax Muscles: Lessens tension for better alignment.
Cut Inflammation: Reduces joint swelling.
Boost Nerve Function: Improves signals for less pain.
Support Healing: Speeds recovery after treatments (ChiroCredit, n.d.).
Even phosphate forms help energy and relaxation in care (Edinburgh Chiropractic, n.d.).
Clinical Observations from Dr. Alexander Jimenez
Dr. Alexander Jimenez, DC, APRN, FNP-BC, focuses on integrative pain care. His work stresses non-drug methods for back pain and neuropathy (Jimenez, n.d.). He sees magnesium fitting into plans that mix chiropractic with nutrition. It helps reduce reliance on opioids and boosts recovery. In his clinic, such approaches ease chronic pain by improving mobility and reducing inflammation.
Conclusion
Magnesium offers natural pain relief. Malate helps fight fatigue in fibromyalgia, glycinate calms nerves, and topical forms provide spot relief. Chiropractors use them to enhance care. Pick the right type for your needs. Always check with a health pro. This can lead to less pain and a better life.
How Telemedicine Can Assist in the Management of Sciatica (with Integrative Chiropractic Care)
A man at home consults a chiropractor via telemedicine for back pain and sciatica.
Sciatica can make even simple tasks—like getting out of bed, sitting at a desk, or driving—feel almost impossible. When pain shoots down your leg or feels like burning, stabbing, or tingling, the idea of driving across town to sit in a waiting room can be overwhelming.
Telemedicine offers a way to get expert help for sciatica without leaving home. Telemedicine can significantly improve the quality of life for many individuals experiencing limited mobility or frequent flare-ups of pain. Spine specialists and integrative chiropractic teams now use secure video visits to evaluate symptoms, design treatment plans, and follow patients through recovery. UT Southwestern Medical Center+1
Dr. Alexander Jimenez, DC, APRN, FNP-BC, is a dual-licensed chiropractor and nurse practitioner in El Paso, Texas. His integrative model combines medical decision-making (such as imaging and prescriptions) with chiropractic and functional medicine. This blended approach fits perfectly with telemedicine because it allows him to assess nerve pain, guide movement, and adjust treatment plans over time—even when the patient is at home. El Paso, TX Doctor Of Chiropractic
What Is Sciatica?
Sciatica is not a disease by itself. It is a pattern of symptoms caused by irritation or compression of the sciatic nerve. This nerve starts in the lower back, runs through the hips and buttocks, and travels down each leg.
Common symptoms include:
Sharp or burning pain in the lower back, buttocks, and legs
Numbness, tingling, or “pins and needles” in the leg or foot
Weakness when trying to stand, walk, or lift the leg
Pain that worsens with sitting, coughing, or bending
Sciatica is usually caused by:
Herniated or bulging discs pressing on a nerve root
Spinal stenosis (narrowing of the spinal canal)
Degenerative disc disease
Muscle or joint dysfunction in the pelvis and lower back
Less commonly, tumors, infections, or serious conditions
Because sciatica can have many causes, proper evaluation and treatment planning are very important—this is where telemedicine can help you start sooner and stay on track.
What Is Telemedicine and How Does It Work for Back and Nerve Pain?
Telemedicine (also called telehealth) is health care delivered via secure video or phone rather than an in-person visit. You use a smartphone, tablet, or computer to speak with your provider, similar to a video call with family or friends.
Clinics that treat spine and nerve problems have made telemedicine a core part of their care model. They use it for first visits, follow-ups, second opinions, and surgical planning, especially for conditions like back pain, neck pain, and sciatica. UT Southwestern Medical Center+1
During a typical telemedicine visit for sciatica, your provider can:
Ask detailed questions about your pain pattern
Watch how you move on camera
Guide simple movement and strength tests
Review MRI, X-ray, or CT results
Explain treatment options, including chiropractic, physical therapy, injections, or surgery if needed
Many clinics report that they can accurately diagnose spine issues through video visits and that most telemedicine-based surgical plans do not require major changes after in-person exams. UT Southwestern Medical Center
Why Telemedicine Is Especially Helpful for Sciatica
People with sciatica often have trouble sitting, driving, or walking long distances. Telemedicine meets them where they are—literally.
Key benefits for sciatica patients
Less travel and less pain getting to care
No long car rides or sitting in waiting rooms
Easier for patients who have mobility issues or rely on others for transportation Southeast Texas Spine+1
Faster access to evaluation and treatment
Many clinics can schedule telemedicine visits sooner than in-person visits
You can start treatment earlier instead of waiting weeks to be seen
Better continuity of care
Telemedicine makes it easier to attend follow-ups, especially during long recovery plans
Providers can adjust medications, exercises, and activity limits in real time Southeast Texas Spine+1
Home-based evaluation of your real environment
Your provider can see your work setup, couch, bed, or home office
Straight-leg raise or seated leg raise while on camera
Heel and toe walking to assess nerve strength
Balance and gait observation
Imaging and tests
Your nurse practitioner or physician can order MRI, X-rays, or CT scans when needed
They may also recommend nerve tests (EMG/NCS) through in-person referrals
Spine centers and orthopedic clinics report that telemedicine visits can help determine when conservative care is sufficient and when urgent in-person care or surgery is needed. UT Southwestern Medical Center+1
Integrative Chiropractic Telemedicine for Sciatica
Integrative chiropractic telemedicine combines:
Medical care—history, diagnosis, imaging orders, prescriptions, and referrals
Chiropractic care—movement analysis, spinal and pelvic mechanics, and guided home-based therapies
Dr. Jimenez’s dual-scope role as a chiropractor and nurse practitioner is a strong example of this model. In his practice, he uses telemedicine to:
Review MRI and other imaging results with patients
Coordinate conservative care (chiropractic, physical therapy, massage, acupuncture, and functional medicine)
Monitor nerve symptoms and red flags that require fast in-person intervention
Looks for patterns of dysfunction in the lower back, pelvis, and hips
Guides you through gentle tests and movements
Designs a home exercise and stretching plan
Educates you about ergonomics, sleep positions, and movement habits
Even without hands-on adjustments, chiropractic expertise is used to understand mechanics and guide safe self-care at home. Evolve Chiropractic+2HealthCentral+2
Telemedicine and Medication Management for Sciatica
Telemedicine is also useful for medication oversight and pain management. Virtual pain management services can:
Review current medications and supplements
Start or adjust anti-inflammatory drugs, muscle relaxers, or nerve pain medications when appropriate
Help taper short-term medications to avoid long-term dependence
Coordinate with other therapies like physical therapy and chiropractic care Everlywell+1
This is important because the goal is not just to reduce pain for a few days but to manage it safely while addressing the underlying cause.
Guided Home Exercises and Self-Care for Sciatica via Telemedicine
A large part of sciatica management involves what you do every day at home. Telemedicine allows your integrative provider to coach you in real time.
Types of exercises a provider may guide over video
Always follow your own provider’s instructions. The list below is for education, not a personal prescription.
An integrative chiropractor, such as Dr. Jimenez, will often blend chiropractic reasoning (how joints and muscles are moving) with physical therapy-style exercise progressions to build strength and reduce nerve irritation over time. Integrative Medical of DFW+1
Telemedicine and Physical Therapy for Sciatica
Physical therapy is a key part of long-term sciatica care. Telemedicine makes it easier for your team to coordinate and supervise this care.
An NP–chiropractor team can:
Refer you to in-person physical therapy when you need hands-on manual work
Work with therapists to align goals: pain reduction, nerve mobility, strength, and posture
Review PT progress notes with you by video
Add or modify home exercises between in-person therapy visits
Modern integrative clinics describe physical therapy as treatment focused on your goals, your function, and your time—whether you are recovering from an acute episode of sciatica or managing long-term spine issues. Integrative Medical of DFW+1
Telemedicine for Office Workers and Remote Workers with Sciatica
Many people with sciatica sit for long periods at desks or work remotely at kitchen tables, couches, or beds. Poor ergonomics can worsen nerve pain.
Telemedicine allows providers to see your real work setup and give specific advice.
They may help you:
Adjust chair height, screen level, and keyboard position
Chiropractic-based telemedicine visits for office workers often focus on spinal alignment, hip position, and load sharing between joints — even if the provider cannot physically adjust the spine during the visit, they can teach you how to move better and reduce pressure on the sciatic nerve. tigardchiropracticautoinjury.com+1
How to Prepare for a Telemedicine Visit for Sciatica
Preparing well can make your telemedicine visit smoother and more helpful.
Before your appointment
Check your technology
Test your camera, microphone, and internet connection
Charge your device and have a backup (like a phone) ready
Choose your space
Find a quiet, private room
Make sure you have enough room to stand, walk, and lie down if needed
Gather information
List your current medications and supplements
Have your medical history and imaging reports handy
Dr. Jimenez’s clinical experience shows that when patients feel seen and supported—through regular check-ins, education, and coordinated care—they are more likely to stay consistent with their home program and achieve better long-term outcomes. El Paso, TX Doctor Of Chiropractic+1
Practical Tips for Getting the Most from Telemedicine for Sciatica
Here are some simple strategies to make telemedicine work for you:
Treat the visit like an in-person appointment
Show up on time and minimize distractions
Have a notebook handy for instructions
Be specific about your goals
“I want to sit for 30 minutes without pain”
“I want to walk around the block again”
Clear goals help your provider design better plans
Use photos or videos
Take a short video of how you walk or how you get out of a chair during painful times
Share this with your provider if their platform allows
Stay consistent with home exercises
Put reminders in your phone
Tie exercises to habits (after brushing teeth, after lunch, etc.)
Ask for a written or emailed summary
Many clinics send a visit summary through the patient portal
This can include your diagnosis, exercise plan, and red-flag symptoms
The Future: Telemedicine, Sciatica, and Integrative Care
Telemedicine is no longer just an emergency backup plan—it is a core part of modern spine and pain care. Spine centers, pain clinics, and integrative practices across the country use telemedicine to: UT Southwestern Medical Center+2NJ Spine & Orthopedic+2
Speed up diagnosis and treatment
Improve convenience for patients in pain
Coordinate care between specialists, therapists, and primary providers
Support long-term recovery with flexible follow-ups
For people with sciatica, this means you can:
Get expert guidance without leaving your home
Partner with an integrative chiropractor and nurse practitioner who can see both the nerve problem and the whole person
Combine remote consultations, at-home exercises, and lifestyle changes into a comprehensive plan
Under the care of a dual-licensed provider like Dr. Alexander Jimenez, telemedicine becomes more than a video call. It becomes a bridge between medical science, chiropractic biomechanics, and day-to-day life—helping you move from intense nerve pain toward safer movement, better function, and long-term relief. El Paso, TX Doctor Of Chiropractic+2Evolve Chiropractic+2
Best Foods and Hydration Tips to Heal Spinal Disc Herniations Naturally
A chiropractor gives a thumbs-up to promote spine health.
Spinal disc herniations happen when the soft center of a disc pushes out through a crack in the tough outer layer. This can press on nerves, causing pain, numbness, or weakness. Good news: the right foods and plenty of water can help the body heal tissue, cut swelling, and keep the spine strong. Protein builds new tissue. Omega-3 fatty acids calm swelling. Vitamins and minerals protect cells and support bones. Water keeps discs plump and flexible. Adding these to daily meals, along with gentle care like chiropractic adjustments, can ease pressure on discs, improve nerve signals, and speed recovery without surgery.
Why Nutrition Matters for Disc Herniations
Discs act as cushions between the vertebrae. They are mostly water and collagen, a type of protein. When a disc herniates, the body needs extra building blocks to fix the damage. Poor nutrition can slow healing and worsen swelling. A diet rich in healthy nutrients does the opposite—it speeds repair and reduces pain (The Pain Relief Doctor, n.d.).
Protein is the star for repair. It produces collagen, which holds discs together. Without enough, cracks stay open longer. Studies show people who eat more protein heal connective tissue faster (Frisco Spine, n.d.). Omega-3 fatty acids fight swelling around the herniated area. Less swelling means less nerve pain. Vitamins like C and D help make collagen and keep bones dense. Minerals such as magnesium relax tight muscles that pull on the spine.
Dr. Alexander Jimenez, a chiropractor and nurse practitioner, sees this in his clinic every day. Patients who add anti-inflammatory foods notice less back stiffness in weeks. He tells them, “Feed the spine like you feed a muscle after a workout” (Jimenez, n.d.; Jimenez, LinkedIn profile).
Top Foods Rich in Protein for Tissue Repair
Lean meats, fish, eggs, and plant sources provide the body with amino acids to rebuild collagen. Chicken breast, turkey, salmon, and tuna top the list. A 4-ounce piece of salmon has about 25 grams of protein plus omega-3s. Eggs supply complete protein and vitamin D for bone support. For plant eaters, lentils, chickpeas, Greek yogurt, and quinoa are excellent options. One cup of cooked lentils offers 18 grams of protein and fiber to keep weight down—extra pounds stress discs (Bonati Spine Institute, n.d.; Texas Back Institute, n.d.).
Dr. Jimenez advises patients to aim for 20–30 grams of protein at each meal. In his El Paso clinic, people who follow this plan report stronger cores and fewer flare-ups. He pairs food advice with light core exercises to lock in the gains.
Omega-3 Fatty Acids to Lower Inflammation
Swelling makes herniated discs hurt more. Omega-3s act like natural pain relievers. Fatty fish—salmon, mackerel, sardines, and anchovies—lead the pack. Two servings a week can drop inflammation markers by 20% (Healthline, 2023). Plant sources include chia seeds, flaxseeds, and walnuts. A handful of walnuts delivers 2.5 grams of omega-3s plus magnesium.
Clinical notes from Dr. Jimenez indicate that patients who switch from red meat to salmon experience relief within 10–14 days. He often hands out a simple meal card: grilled salmon, steamed broccoli, and brown rice. The combination promotes healing and simultaneously soothes nerves.
Berries and Leafy Greens for Vitamins and Antioxidants
Bright berries and dark greens fight cell damage. Blueberries, strawberries, and raspberries pack vitamin C and antioxidants. Vitamin C is key for collagen cross-links that make discs tough. One cup of strawberries gives 98 mg of vitamin C—more than an orange (Spine Orthopedic Center, n.d.). Spinach, kale, and Swiss chard provide vitamins A and K, as well as folate. They also carry potassium to balance fluids inside discs.
Antioxidants in berries mop up free radicals that weaken tissue. People who eat 2 cups of mixed berries daily show lower oxidative stress on blood tests (Illinois Back Institute, n.d.). Dr. Jimenez tells patients to toss berries into oatmeal or blend spinach into smoothies. The habit builds spine armor over the course of months.
Nuts and Seeds for Magnesium and Healthy Fats
Almonds, walnuts, pumpkin seeds, and chia seeds bring magnesium, zinc, and beneficial fats. Magnesium relaxes back muscles and stops spasms that pinch herniated discs. One ounce of almonds has 80 mg of magnesium—20% of the daily goal. Seeds add fiber to help control weight and stabilize blood sugar, both of which are helpful for spine loads (417 Spine, n.d.; Spine Health, n.d.).
Dr. Jimenez keeps pumpkin seeds in his office for quick snacks. Patients who grab a handful between adjustments say cramps fade faster. He warns against salted versions; plain or lightly roasted keep sodium low to avoid water retention.
The Power of Hydration for Disc Health
Discs are 70–80% water. Dehydration shrinks them, making herniations worse. Drinking eight to ten glasses of plain water daily keeps the jelly-like center plump. It also flushes toxins that cause swelling. Caffeine and alcohol pull water out, so balance them with extra glasses (Anssi Wellness, n.d.).
Dr. Jimenez starts every visit by asking about water intake. He finds that patients who carry a 32-ounce bottle and sip throughout the day cut morning stiffness in half. A simple trick: add lemon or cucumber for taste without sugar.
Sample Daily Meal Plan
Breakfast: Greek yogurt with blueberries, chia seeds, and a boiled egg.
Lunch: Grilled chicken salad with spinach, strawberries, walnuts, and olive oil dressing.
Snack: Apple slices with almond butter.
Dinner: Baked salmon, quinoa, steamed broccoli.
Drinks: 80–100 ounces of water, and herbal tea is okay.
This plan hits 80–100 grams of protein, 2 grams of omega-3s, and plenty of vitamins in under 2,000 calories.
Integrative Care Beyond the Plate
Chiropractic adjustments take pressure off herniated discs. When combined with nutrition, results add up. Gentle spinal decompression opens space for discs to rehydrate. Soft tissue work relaxes tight muscles. Dr. Jimenez uses both in his protocols. Patients who pair weekly adjustments with the meal plan above return to light activity in 4–6 weeks (Park Slope Chiropractor, n.d.).
Other non-invasive helpers include walking 20 minutes daily, yoga for core strength, and magnesium oil rubs at night. Sleep on a medium-firm mattress to keep the spine neutral.
Foods to Limit
Cut processed snacks, sugary drinks, and trans fats. They spike swelling and weight. Fried foods and excess salt pull water from discs. One study linked high-sugar diets to faster disc wear (Elite Spine FL, n.d.).
Putting It All Together
Start small: add one protein source, one colorful fruit or veggie, and one extra glass of water today. Track pain in a notebook. Most people notice less ache in 7–10 days. Work with a chiropractor or doctor to tweak the plan. Dr. Jimenez says, “Consistency beats perfection. Feed the spine daily, and it rewards you with movement.”
Healing a herniated disc takes teamwork between smart eating, hydration, and gentle care. The body has built-in repair tools—give it the right fuel, and recovery follows.
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