Back Extension Machine Training for Pain Relief Tips
Back Extension Machine (Roman Chair) Training for a Stronger Back
A woman engages in back extension exercises to strengthen back muscles, improve core stability, and relieve chronic back pain.
A practical, El Paso Back Clinic–style guide to core stability, safer form, and pain prevention
If you’ve ever used a back extension machine—also called a hyperextension bench or Roman chair—you already know it looks simple. You lock your feet, rest your hips on the pad, and hinge forward and back up.
But the best results come from how you do it.
At El Paso Back Clinic, the goal is not just “stronger muscles.” It’s a smarter plan that supports spine stability, hip power, and better movement habits—especially for people who deal with recurring low back tightness, desk-related stiffness, or training-related flare-ups. Dr. Alexander Jimenez, DC, APRN, FNP-BC, often emphasizes that many back problems improve when you combine movement quality, targeted strengthening, and a whole-person plan (Jimenez, n.d.-a; Jimenez, n.d.-b).
This article explains:
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what the back extension machine actually trains,
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how to set it up correctly,
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how to avoid the common mistakes that irritate backs,
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and how integrative care (chiropractic + NP-style whole-body support) fits into a complete plan.
What the Back Extension Machine Trains (and Why It Matters)
Back extensions are a posterior chain exercise. That means they train the muscles on the back side of your body, including:
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Erector spinae (spinal extensor muscles that help you stay upright) (MasterClass, 2021).
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Glutes (hip extension power and pelvic support) (MasterClass, 2021).
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Hamstrings (help control the lowering phase and assist hip extension) (MasterClass, 2021).
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Deep core stabilizers (the “bracing” muscles that keep the spine steady while the hips move) (WebMD, 2024).
This is important because many people think “core” means only the abs. In real life, core stability is about the ability to resist unwanted motion and control the spine while the hips move.
A back extension machine helps train that pattern if you do it as a hip hinge, not as a “low back bend.” (More on that below.)
Roman Chair vs. Back Extension Machine: Same Goal, Different Feel
You’ll see a few styles:
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45-degree hyperextension bench (most common “Roman chair” style)
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90-degree Roman chair (more upright)
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Seated back extension machine (you sit and extend backward against resistance)
Verywell Fit notes that these machines are often grouped together because they train similar movement patterns and posterior chain muscles, even though the setup and feel can differ (Verywell Fit, 2025).
If you’re choosing equipment for home or clinic use, adjustability matters. Many benches are built to adjust pad position and angle so different body types can hinge correctly (Valor Fitness, n.d.).
Step 1: Set Up the Machine Correctly (This Is Where Most People Go Wrong)
Before you do a single rep, take 30 seconds to set it up.
The best setup checkpoints
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Hip pad position: The pad should sit around your hip crease (where your hips fold). If it’s too high, you can’t hinge well. If it’s too low, you may feel unstable (WebMD, 2024).
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Feet locked in: Your heels and feet should feel secure in the restraints (WebMD, 2024).
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Top position posture: At the top, you want a straight line from head to hips—not a “lean back” pose (MasterClass, 2021).
Quick self-test
If you feel the movement mostly in your low back joints (pinchy or compressed) rather than in your glutes/hamstrings, your setup or technique needs adjustment.
Step 2: Use the Right Form (Neutral Spine + Hip Hinge)
A safer back extension is controlled and clean. The spine stays neutral, and the movement comes mostly from the hips.
How to do it (simple steps)
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Brace first: Take a breath and tighten your midsection like you’re preparing to be lightly bumped.
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Hinge down: Push your hips back and lower your chest slowly. Keep your neck neutral.
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Drive up: Squeeze glutes and hamstrings to lift your torso back up.
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Stop at neutral: Finish tall and braced. Do not crank into hyperextension (MasterClass, 2021; WebMD, 2024).
Good cues that help
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“Hips back, not ribs up.”
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“Move like a hinge, not a bendy straw.”
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“Glutes finish the rep.”
Chuze Fitness also describes back extensions as a way to work against gravity and build strength in a simple, repeatable pattern, with the option to progress by adding load later (Chuze Fitness, n.d.-a).
The #1 Mistake: Hyperextending at the Top
One of the biggest errors is leaning back too far at the top. People do it to “feel” the lower back more, but it often adds compression where you don’t want it.
What you want instead: a neutral, stacked finish.
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Ribs down
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Glutes tight
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Spine tall
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No “backward bend” finish (MasterClass, 2021).
If you can’t stop at neutral, reduce the range of motion and slow the tempo.
Another Common Mistake: Turning It Into a Low-Back Exercise Only
Back extensions are often taught as if they only train the lower back. In reality, they work best when the hips do the job and the trunk stays braced.
A helpful way to think:
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The hips create motion
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The spine controls motion
That is a big reason back extensions can be useful for stability—when done correctly (WebMD, 2024).
Reps and Sets: Simple Programming That Works
The “right” plan depends on your goal and your history.
Beginner (control first)
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2–3 sets of 8–12 reps
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Bodyweight only
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Slow lowering (2–3 seconds down)
General strength and pain prevention
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3 sets of 10–15 reps
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Add light load only if form stays clean (Chuze Fitness, n.d.-a).
Stronger posterior chain (experienced lifters)
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3–5 sets of 6–10 reps
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More rest
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Still stop at neutral (no hyperextension)
Rule: load is earned by control.
Verywell Fit’s equipment review also highlights that comfort, stability, and fit matter for consistent training—especially for people using these tools as part of a back-strengthening routine (Verywell Fit, 2025).
Safer Progressions (If Your Back Is Sensitive)
If your back flares easily, you can still train the posterior chain—you just need smarter progressions.
Options that tend to be more back-friendly:
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Shorter-range back extensions (only move where you can stay neutral)
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Isometric holds at neutral (hold 10–20 seconds)
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Lower load, slower tempo
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Add glute-focused assistance work (like bridges) alongside back extensions
At El Paso Back Clinic, Dr. Jimenez often frames strengthening as part of a bigger plan: improve mechanics, build tolerance, and progress gradually based on the person’s symptoms and daily demands (Jimenez, n.d.-a; Jimenez, n.d.-c).
When to Pause and Get Checked (Red Flags)
Back extension training should feel like muscular effort, not nerve pain.
Stop and seek professional guidance if you have:
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Pain shooting down the leg
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Numbness or tingling
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Weakness in the foot/leg
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Pain that worsens over time with extension-based movements
WebMD also encourages careful form and smart choices when using back extensions, especially when they’re used for “back health” rather than just bodybuilding (WebMD, 2024).
How This Fits the El Paso Back Clinic Approach: Strength + Mobility + Whole-Person Support
Many people try one thing:
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“I’ll just strengthen my back.”
Or: -
“I’ll just stretch more.”
Or: -
“I’ll just get adjusted.”
But most lasting results come from combining the right tools in the right order.
Chiropractic care to improve mechanics
Chiropractic-focused care often aims to:
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improve joint motion where stiffness limits your hinge,
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reduce irritation that changes how you move,
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and help you restore better spinal and pelvic mechanics.
El Paso Back Clinic content emphasizes a whole-body view of pain and function, including movement habits and multi-step plans (Jimenez, n.d.-c).
Exercise to build stability and strength
Once movement is cleaner, exercises like the Roman chair can help you:
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reinforce a strong hinge,
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strengthen posterior chain muscles,
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and build stability that carries into work, lifting, and sports (MasterClass, 2021).
Nurse practitioner support to address barriers to recovery
NP-style integrative support often helps by addressing factors that keep people “stuck,” such as:
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sleep quality,
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stress load,
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inflammation drivers,
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safe pain management planning (when appropriate),
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and screening for problems that need further testing or referral.
In short: your back isn’t separate from the rest of you.
A Simple 3-Phase Plan You Can Follow
Here is a practical approach that matches how many integrative clinics structure back-pain recovery and performance.
Phase 1: Calm things down and restore motion (1–2 weeks)
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Gentle mobility (hips + mid-back)
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Light back extensions with short range
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Walk daily if tolerated
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Focus on bracing and hinge control
Phase 2: Build capacity (3–6 weeks)
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Back extensions: 2–3 days/week
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Add glute and hamstring work
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Add core stability work
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Slowly add reps before adding load
Phase 3: Build real-world resilience (ongoing)
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Add load gradually (only if neutral form is automatic)
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Transfer strength into squats, hinges, and carries
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Keep a weekly routine of mobility + stability work
This kind of integrated plan—adjustments plus exercise and habit change—is also described in chiropractic-focused integration articles discussing the value of combining care approaches to improve outcomes (OPTMZ State, 2026).
Key Takeaways
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The back extension machine is best used as a hip-hinge strength tool, not a “bend your spine” tool (MasterClass, 2021).
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Proper setup (hip pad alignment + stable feet) helps you move safely (WebMD, 2024).
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Avoid the big mistake: hyperextending at the top. Stop at neutral.
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Strong results often come from a full plan: chiropractic mechanics + targeted exercise + whole-person support, a theme repeated across El Paso Back Clinic education from Dr. Jimenez (Jimenez, n.d.-a; Jimenez, n.d.-c).
References
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Chuze Fitness. (n.d.-a). 4 benefits of a back extension machine. https://chuzefitness.com/blog/benefits-of-a-back-extension-machine/
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Jimenez, A. (n.d.-a). Various hyperextension exercises for back pain (Part 2). El Paso Back Clinic. https://elpasobackclinic.com/various-hyperextension-exercises-back-pain-part-2/
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Jimenez, A. (n.d.-c). 4 steps to reducing back pain. El Paso Back Clinic. https://elpasobackclinic.com/4-steps-reducing-back-pain/
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MasterClass. (2021, June 7). Back extension guide: How to do machine back extensions. https://www.masterclass.com/articles/back-extension-exercise-guide
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OPTMZ State. (2026). Integrate adjustments and exercises for back pain relief. https://optmzstate.com/integrate-adjustments-exercises-back-pain-relief/
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OPTMZ State. (2026). Can adjustments and exercises work together for pain relief? https://optmzstate.com/can-adjustments-and-exercises-work-together-for-pain-relief/
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Valor Fitness. (n.d.). CB-13 adjustable back extension. https://valorfitness.com/products/cb-13-adjustable-back-extension
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Verywell Fit. (2025, December 12). The 10 best back extension machines. https://www.verywellfit.com/best-back-extension-machines-7093471
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WebMD. (2024, June 8). How to do back extensions. https://www.webmd.com/fitness-exercise/how-to-do-back-extensions
MVA’s Recovery and Healing at El Paso Back Clinic
Common Motor Vehicle Accidents in El Paso: Recovery and Healing at El Paso Back Clinic®
An injured woman in a stretcher after a car accident, covered by a thermal blanket.
Motor vehicle accidents, or MVAs, are a big issue in El Paso. This city sits on the border, with lots of trucks and cars zooming on roads like I-10 and Loop 375. Accidents often result from drivers not paying attention, drinking, or speeding. They can lead to injuries like neck pain or broken bones. At El Paso Back Clinic®, we help people heal from these injuries. Our team, led by Dr. Alexander Jimenez, uses integrative chiropractic care. This mixes spine fixes with massage, exercise, and healthy eating tips. It treats the whole body and mind. In this article, we discuss common crashes in El Paso, the harm they cause, and how our clinic supports recovery. We draw on Dr. Jimenez’s expertise at our locations in El Paso, TX.
El Paso has many crashes each year. Recent data shows thousands of wrecks, with injuries and even deaths. The border sees heavy truck traffic, upping the risks. Dust storms or rain-slick roads. Work zones add hazards. Knowing this helps folks drive safely. At El Paso Back Clinic®, we see many patients from these events. Our care focuses on pain relief and full health.
Common Types of Motor Vehicle Accidents in El Paso
El Paso’s roads mix locals, visitors, and cross-border traffic. This leads to jam-ups and crashes. Here are the key types:
- Distracted Driving Accidents: Phones or snacks pull drivers’ eyes from the road. In El Paso, this sparks many wrecks. Texting hits hard at spots like Mesa and Stanton streets. Texas-wide, it caused over 84,000 crashes in one year.
- Drunk or Impaired Driving: Booze or drugs slow folks down. Crashes spike nights and weekends. It’s a top cause in Texas spots like El Paso. They pop up near fun zones like Cincinnati Avenue.
- Speeding-Related Crashes: Too fast means tough stops. It makes up 30% of Texas wrecks. On I-10 and Loop 375, speed leads to bad hits. Winds make it worse.
- Rear-End Collisions: Cars bump backs from close follows or late brakes. Common on Loop 375 in traffic or near shops like Cielo Vista. Distractions or weather help cause them.
- Intersection Crashes: Red-light runs or no yields cause side smacks. Over half happen at crossings like Montana or Zaragoza. The Spaghetti Bowl adds mess. Stop sign skips are big faults.
- Pedestrian Incidents: Walkers get struck when drivers miss spots or speed. Downtown, schools, or UTEP see many. Poor walks led to many deaths lately.
- Truck Accidents: Border hauls mean big trucks everywhere. Thousands cross yearly. Recent counts show many truck wrecks with injuries. Tired drivers, heavy loads, or blind areas cause them. Spots like I-10, US-54, and Loop 375 are hot.
Pile-ups hit in storms on I-10. Lane changes in builds confuse. Hit-runs occur in town. Stay alert, slow down, and watch out for trucks to avoid.
At El Paso Back Clinic®, we treat folks from all these. Our team knows border traffic woes. We offer care plans for quick heals.
Common Injuries Sustained in Motor Vehicle Accidents
MVAs jolt bodies hard. Sudden moves cause hidden hurts. Here are the usual ones:
- Whiplash: Neck snaps cause pain, stiffness, headaches, and dizziness. Top in rear-ends.
- Neck and Back Sprains: Pulls or tears cause pain and reduced movement. Low back twists.
- Soft Tissue Damage: Bruises, rips in muscles. Swell, stiff. Deep ones last.
- Headaches: From whiplash or bumps. They linger.
- Herniated Discs: Spine pads slip, pinch nerves. Pain shoots.
- Fractures: Breaks from hits. Ribs puncture lungs. Bad ones need ops. Limbs, spine too.
- Traumatic Brain Injuries (TBIs): Head knocks cause mix-ups, forgetfulness, and eye issues. Change lives, cost lots.
Shoulders, knees, and inside bleed too. Burns and scars are possible. Trucks crush more. Walkers break bones, heads. Minor ones spark worry or PTSD.
At our clinic, we spot these early. Dr. Jimenez’s team uses checks to plan care.
How These Injuries Occur
Crashes stop or hit fast. Bodies fly in cars. Belts save, but force hurts. Rear-ends jerk heads, stretch necks for whiplash. Sides twist spines for sprains, disc slips. Heads hit for TBIs. Knees dash-bang for sprains. Moves inflame tissues. Trucks smash small cars, break bones. Walkers fly, land hard. Signs may be delayed, so check soon.
We urge quick visits. Our El Paso spots offer fast help.
Integrative Chiropractic Care at El Paso Back Clinic® for MVA Recovery
Our integrative care treats all of you. We fix spines hands-on, easing pain without pills or cuts first. Mixes old ways with massage, PT, and nutrition. Speeds heal, drops swell. Here’s our approach:
- Spinal Adjustments: Move bones right, cut nerve pinch, up move. Great for whiplash, back.
- Massage Therapy: Loosens muscles, breaks scars. Boosts blood, drops swell in tissues.
- Physical Therapy: Builds strong, flexible. Restores after sprains and breaks.
- Nutritional Support: Food advice; adds fight-swell, up mood.
- Other Therapies: Needle work or disc pull. Ease pain, stress.
We speed recovery, hit the body and feelings. Start in 72 hours, best. Stops long pain. Our functional medicine finds roots.
Insights from Dr. Alexander Jimenez and El Paso Back Clinic®
Dr. Alexander Jimenez, DC, APRN, FNP-BC, has headed El Paso Back Clinic® for 30+ years. He excels in MVA, which includes injuries like whiplash and TBIs. We use functional medicine, nutrition, and rehab. Holistic care heals body and mind from trauma. Cases show fast recovery from car and truck hits. Border traffic brings many to us. Our spots at 11860 Vista Del Sol and 6440 Gateway East offer full care. Call 915-850-0900 for help.
Conclusion
El Paso MVAs from busy roads hurt many. From whiplash to TBIs, harms vary. El Paso Back Clinic® gives natural healing. We cut pain, restore movement. See us after crashes. Safe drives prevent woes. Visit elpasobackclinic.com or call for wellness.
References
A2X Law. (n.d.). El Paso car crash statistics. https://www.a2xlaw.com/el-paso-car-crash-statistics
Abrar and Vergara. (n.d.). El Paso car accident statistics. https://theavlawyer.com/el-paso-car-accident-lawyer/statistics/
Altitude Health. (n.d.). Comprehensive care: Integrating chiropractic, physiotherapy, naturopathy, and more for motor vehicle accident recovery. https://www.altitudehealth.ca/comprehensive-care-integrating-chiropractic-physiotherapy-naturopathy-and-more-for-motor-vehicle-accident-recovery/
Amaro Law Firm. (n.d.). El Paso truck accident lawyer. https://amarolawfirm.com/el-paso-truck-accident-lawyer/
Amanda Demanda Injury Lawyers. (n.d.). What Texas cities have the most car accidents?. https://www.callamandademanda.com/blog/tx-cities-most-accidents/
Arnold & Itkin. (n.d.). El Paso truck accident attorneys. https://www.arnolditkin.com/el-paso-personal-injury/truck-accidents/
Azam Injury Law. (n.d.). El Paso motor vehicle accident lawyer – Free help. https://azaminjurylaw.com/area-we-serve/el-paso/motor-vehicle-accident-lawyer/
Dr. Alexander Jimenez, DC, APRN, FNP-BC, IFMCP, CFMP, ATN ♛. (n.d.). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/
Harmonson Law Firm. (n.d.). El Paso car accident lawyer. https://www.clarkharmonsonattorney.com/el-paso-tx/car-accident-lawyer/
Harmonson Law Firm. (n.d.). El Paso pedestrian accident attorney. https://www.clarkharmonsonattorney.com/el-paso-tx/pedestrian-accident-lawyer/
Injury Medical Clinic PA. (n.d.). Injury specialists. https://dralexjimenez.com/
Inlet Integrated Health Centre. (n.d.). Common injuries from motor vehicle accidents and how chiropractic, physiotherapy, and kinesiology can help. https://www.inletintegratedhealth.com/post/common-injuries-from-motor-vehicle-accidents-and-how-chiropractic-physiotherapy-and-kinesiology-ca
James Kennedy, P.L.L.C. (n.d.). El Paso rear-end collisions attorneys | Free consultation. https://www.epinjury.com/personal-injury/car-accident-crash-wreck/rear-end-collisions
Labinoti Law Firm. (n.d.). El Paso motor vehicle accident attorney. https://www.labinotilaw.com/office-locations/el-paso/personal-injury/motor-vehicle-accident/
MVAMVP. (n.d.). Why chiropractic care is essential after a motor vehicle accident. https://mvamvp.com/why-chiropractic-care-is-essential-after-a-motor-vehicle-accident/
Nix Patterson, LLP. (n.d.). El Paso car accident lawyers. https://nixlaw.com/el-paso/car-accident-lawyers/
Sodhi, R. (n.d.). What you should know about the role of chiropractic and massage in motor vehicle accident recovery. https://www.alwc.ca/role-of-chiropractic-care-and-massage-for-accident-recovery/
Spectrum Therapy Consultants. (n.d.). Motor vehicle accident injuries. https://spectrumtherapyconsultants.com/physical-therapy-services/motor-vehicle-accident-injuries/
The Neck and Back Clinics. (n.d.). Your first chiropractic appointment after a car accident: What to expect and prepare. https://theneckandbackclinics.com/first-chiropractic-appointment/
The Neck and Back Clinics. (n.d.). What are your chiropractic treatment options after a car accident?. https://theneckandbackclinics.com/what-are-your-chiropractic-treatment-options-after-a-car-accident/
The Russo Firm. (n.d.). Where do most El Paso car accidents occur?. https://therussofirm.com/where-do-most-el-paso-car-accidents-occur/
Mobility Challenges in Mexican and Mexican Americans Explained
Mobility Challenges in Mexican and Mexican American Communities: Insights from El Paso Back Clinic®
Mexican-American with back pain at a construction site.
At El Paso Back Clinic® in El Paso, TX, we see many patients from Mexican and Mexican American backgrounds facing mobility issues. These problems often stem from tough jobs, health factors like obesity, and aging. Our wellness chiropractic care focuses on pain relief and improved movement. This article discusses common issues such as arthritis and back pain, supported by studies. We’ll explain how our team, including Dr. Alexander Jimenez, DC, APRN, FNP-BC, uses integrative approaches to help. If you’re in El Paso dealing with these, our clinic is here for you.
Common Musculoskeletal Mobility Issues We Treat
Musculoskeletal problems affect your bones, muscles, and joints, making it difficult to move freely. At our clinic, we see these issues often in our community, where many work in demanding fields like farming or construction.
Arthritis, especially in the knees, is a top concern. It causes joint wear-related swelling and pain. In Mexico, about 20-25% of adults aged 40+ have it, with higher rates among women (Villarreal Rizzo et al., 2025). Mexican Americans in the U.S. also face risks, like osteoporosis weakening bones in 16% of women (Wright et al., n.d.). At El Paso Back Clinic®, we help ease this with gentle adjustments and exercises.
Chronic low back pain hits hard, too. It comes from prolonged lifting or standing. In Mexico, it’s the leading cause of disability, with 840.6 cases per 100,000 in 2021 (Clark et al., 2023). Among farmworkers here in Texas, 46.9% report back issues affecting daily life (Weigel et al., 2013). Our chiropractic care targets this to get you moving again.
Work injuries often involve the shoulders, wrists, and legs. Repetitive tasks in jobs cause rotator cuff problems in 19.1% and elbow pain in 20.2% of Latino workers (Mora et al., 2014). Older adults in our area are at risk of frailty due to ongoing pain, leading to reduced mobility (National Institutes of Health, n.d.). Women face more disability in tasks like walking, with arthritis raising risks by 35% over time (Rodriguez et al., 2021).
Here are key facts we see in our patients:
- Arthritis rates: 19.6% for knee issues in Mexicans over 40, up to 24.2% in women (Ciampi de Andrade et al., 2022).
- Back pain: Affects 16.9% of farmworkers from repetitive strain (Mora et al., 2014).
- Craft-related injuries: Neck and knee pain from activities like weaving (Jeanson et al., 2025).
- Disability trends: Physical function declines by 0.18 points per year with arthritis (Rodriguez et al., 2021).
Jobs in agriculture and construction drive these, plus obesity adds joint stress. In our Mexican American patients, higher BMI initially slows strength loss but worsens it later (Davis & Al Snih, 2025). About 83% of Hispanic men are overweight, linked to less activity (Valdez et al., 2019). At El Paso Back Clinic®, we address this with personalized plans.
Neuromusculoskeletal Issues Addressed at Our Clinic
These issues combine nerve problems with muscle and bone pain, leading to numbness or weakness. Our wellness approach helps restore nerve function and reduce discomfort.
Chronic low back pain is common, often due to nerve compression. It’s the main cause of disability in Mexico (Alva Staufert et al., 2021). Knee and foot arthritis affects movement, with 25.5% showing joint changes (Ciampi de Andrade et al., 2022). We treat foot pain from standing jobs, seen in 4.8% of workers (Mora et al., 2014).
Shoulder injuries, such as rotator cuff tears, are associated with overhead work and affect 19.1% (Mora et al., 2014). Elbow issues, or epicondylitis, affected 20.2% due to tool use (Mora et al., 2014). MSDs in Mexico rose 57.3% over 30 years (Clark et al., 2023). Obesity plays a role, with 40% of Hispanic men affected (Valdez et al., 2019).
In border areas like El Paso, women report 29.8% low back and 38.3% upper back pain from factory jobs (Harlow et al., 1999). Older patients walk more slowly due to leg pain (Quiben & Hazuda, 2015).
Common issues we handle:
- Low back pain: Top disability driver, tied to work and weight (Alva Staufert et al., 2021).
- Knee/foot arthritis: More in women, causing stiffness (Ciampi de Andrade et al., 2022).
- Rotator cuff: From arm overuse in construction (Mora et al., 2014).
- Epicondylitis: Elbow strain, common in 20% (Mora et al., 2014).
How El Paso Back Clinic® Helps with Integrative Care
Our clinic combines nurse practitioners (NPs) and chiropractic methods for culturally sensitive help. We focus on pain management and rehab to fit our community’s needs.
NPs at our clinic offer full check-ups that consider culture and history. They suggest diets rich in veggies and yoga for detox and pain relief (Jimenez, 2026a). We team up for whole-body care (Jimenez, 2026b).
Chiropractic adjustments realign the spine to ease nerve compression. For sitting-related back pain, we restore curves and strengthen the core (El Paso Back Pain Clinic, n.d.). Access to this care is key, though Hispanics use it less (Roseen, 2023).
Dr. Alexander Jimenez shares from his experience: Chronic back pain worsens with poor posture, but adjustments and exercises help (Jimenez, n.d.). For sciatica, decompression relieves pressure on nerves, which is common in laborers. Neuropathy gets therapy for tingling (Jimenez, n.d.). He uses functional medicine to tackle stress, diet, and job factors in our Mexican American patients.
We include mindfulness and natural remedies. Cultural factors, such as family support, help recovery, but delays worsen pain (Arthritis Foundation, n.d.). Our NPs create home plans (Pérez-Stable et al., 2003).
Rehab strengthens areas such as the legs and shoulders (Mora et al., 2014). It cuts frailty risks (National Institutes of Health, n.d.). For farmworkers, it reduces disability (Weigel et al., 2013).
Our care benefits:
- Cultural match: Understanding barriers like work migration (Harlow et al., 1999).
- Pain control: Non-surgical adjustments (Jimenez, 2026c).
- Strength building: Targeted exercises (Mora et al., 2014).
- Prevention: Nutrition against obesity (Valdez et al., 2019).
Why Choose El Paso Back Clinic® for Your Mobility Needs
In El Paso, with our diverse community, these issues are common but treatable. Our clinic specializes in wellness chiropractic to help you stay active. Contact us for a consultation with Dr. Jimenez and our team.
References
Arthritis Foundation. (n.d.). Arthritis in the Hispanic community. Arthritis.org.
El Paso Back Pain Clinic. (n.d.). El Paso back pain clinic. ElPasoChiropractorBlog.com.
Jimenez, A. (n.d.). Injury specialists. DrAlexJimenez.com.
Jimenez, A. (2026a). Nurse practitioners and integrative chiropractic detox. ChiroMed.com.
Jimenez, A. (2026b). Relieving back pain from prolonged sitting. ChiroMed.com.
Jimenez, A. (2026c). Advancements in sciatica treatment in 2026. ChiroMed.com.
Pérez-Stable, E. J., et al. (2003). Pain in Hispanic/Latino patients. PubMed.
Natural Detox Support at El Paso Back Clinic Services
Natural Detox Support at El Paso Back Clinic®: Enhancing Your Body’s Wellness in El Paso, TX
A Chiropractor/Nurse Practitioner points to various organs on a computer screen.
In the busy city of El Paso, Texas, staying healthy means helping your body naturally cleanse itself. Organs like the liver and kidneys handle detoxification every day, removing waste from food, air, and daily life. But factors like stress, poor diet, or injuries can slow this down. At El Paso Back Clinic®, a top wellness chiropractic care clinic in El Paso, TX, we focus on supporting your body’s own detox processes. Our team, led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, combines nurse practitioner expertise with integrative chiropractic care for a whole-body approach. We avoid quick fixes and instead promote lasting health through nutrition, adjustments, and lifestyle tips.
Many folks chase trendy detoxes like juice cleanses, but experts agree the body doesn’t need them if it’s working well. The liver breaks down toxins, and the kidneys filter them out (MD Anderson Cancer Center, n.d.). Risky methods like colon cleanses can harm your gut balance (Lehigh Valley Health Network, n.d.). At our clinic, we guide patients toward safe, natural ways to support detoxification, drawing on over 30 years of Dr. Jimenez’s experience in functional medicine and injury recovery.
Dr. Jimenez’s clinical work at El Paso Back Clinic® demonstrates how gentle methods help reset the body, especially after holidays or other sources of stress. We address root causes, such as gut issues or pain, that affect detox, using personalized plans for El Paso residents (Jimenez, n.d.a; Jimenez, n.d.b).
How Nurse Practitioners at El Paso Back Clinic® Aid Natural Detox
At El Paso Back Clinic®, our nurse practitioners (NPs) are key to detox support. As advanced nurses, they diagnose and manage health needs, focusing on liver and kidney function with everyday habits. Located at 11860 Vista Del Sol Dr, Suite 128, in El Paso, TX, we offer convenient care for locals dealing with pain, fatigue, or toxin buildup.
Boosting Liver and Kidney Health
The liver and kidneys are detox powerhouses. Our NPs help by recommending simple nutrition and hydration changes tailored to your life in El Paso, where dry weather can make staying hydrated tough.
- Choose colorful produce: Fruits and veggies full of antioxidants protect your liver (Whole Family Health Care, n.d.).
- Drink plenty of water: This flushes the kidneys and fights dehydration common in our desert climate (Care and, n.d.).
- Balance protein intake: Opt for plant-based options to avoid overloading the kidneys (Care and, n.d.).
- Add fiber: Whole grains and beans help gut detox by binding waste (University of Wisconsin Department of Family Medicine and Community Health, n.d.).
We monitor your health to spot early signs of strain, like from meds or local pollution. Dr. Jimenez uses functional tests at the clinic to check for toxins and suggest nutrient boosts (Jimenez, n.d.a).
Hydration is extra important here in El Paso. Our NPs teach that water supports sleep and that much detox occurs (Comprehensive Cancer Centers of Nevada, n.d.). We swap soda for herbal teas to keep things natural.
Handling Substance Withdrawal Safely
For those in El Paso facing addiction, detox means safe withdrawal. Our NPs manage this with meds and checks, easing symptoms in a supportive setting.
- Prescribe calming meds: Like lorazepam for alcohol withdrawal (National Center for Biotechnology Information, n.d.a).
- Track health signs: Watch blood pressure to avoid risks (Pine Rest Christian Mental Health Services, n.d.).
- Offer comfort: Counseling helps through emotional ups and downs (Health eCareers, n.d.).
As certified addictions experts, our team customizes detox protocols, using tapers for substances like opioids (Mississippi Drug and Alcohol Treatment Center, n.d.). We stabilize patients medically and mentally first (National Center for Biotechnology Information, n.d.b). Family involvement builds strong support, key in our community-focused clinic (Health eCareers, n.d.).
Dr. Jimenez’s neuropathy and addiction care at El Paso Back Clinic® blends NP skills for symptom relief without over-relying on drugs (Jimenez, n.d.b).
Using Holistic Techniques for Stress Relief
Stress is a big detox blocker, raising hormones that slow liver work (Richmond Functional Medicine, n.d.). At our El Paso clinic, NPs use whole-person methods to calm the mind and body.
- Try meditation: Reduces stress for better detox flow (Collaborating Docs, n.d.).
- Safe herbs: Like milk thistle for liver aid, chosen just for you (Natural Healers, n.d.).
- Relaxing therapies, such as massage or acupuncture, promote peace (Collaborating Docs, n.d.).
Dr. Jimenez notes stress management is vital for chronic pain patients here, using clinic tools to balance emotions (Jimenez, n.d.a).
Promoting Lasting Lifestyle Shifts
We stress habits that stick, not fads. Our NPs create plans fitting El Paso’s active lifestyle, from border walks to mountain hikes.
- Healthy eating: Focus on whole foods to fuel detox (Whole Family Health Care, n.d.).
- Quality rest: 7-9 hours lets your body clean house (Comprehensive Cancer Centers of Nevada, n.d.).
- Move daily: Exercise boosts blood flow and sweat (University of Wisconsin Department of Family Medicine and Community Health, n.d.).
- Handle stress: Yoga classes at our clinic keep systems smooth (Richmond Functional Medicine, n.d.).
Plans are personal, taking into account your job or family. We collaborate with other pros to resolve issues like stress from long commutes. Education empowers you—learn why changes help (Natural Healers, n.d.). In addiction recovery, we cover triggers (Health eCareers, n.d.).
At El Paso Back Clinic®, Dr. Jimenez’s integrative NP role uses nutrition science to support detoxification without judgment (Jimenez, n.d.b). This builds natural health for our community.
How Integrative Chiropractors at El Paso Back Clinic® Enhance Detox
Our integrative chiropractors at El Paso Back Clinic® look at the whole you, starting with spine health. They improve nerve function, flow, and organ work for better detox, all in our welcoming El Paso spaces.
Fine-Tuning the Nervous System
Nerves control detox organs. Spine misalignments block signals, slowing cleanup. Our adjustments fix this gently.
- Realign spine: Eases nerve pressure for optimal function (DC Labs, n.d.).
- Support organs: Better signals help the liver and kidneys (Impact Chiropractic, n.d.a).
Dr. Jimenez’s clinic observations indicate that chiropractic aids detoxification in functional medicine (Jimenez, n.d.a).
Adjustments enhance natural waste removal, not myths about toxin release (Dr. Chris Harlan, n.d.).
Boosting Lymph and Blood Flow
Lymph drains waste; blood carries nutrients. Chiropractors promote this for efficient detox.
- Increase movement: Adjustments get fluids circulating (Impact-Chiropractic, n.d.).
- Cut swelling: Less inflammation eases detox (Dallas Accident and Injury Rehab, n.d.).
We add exercise tips, like stretches for El Paso’s warm days (Mountain Movement Center, n.d.).
Dr. Jimenez sees adjustments as helping circulation during sports recovery, aiding detox (Jimenez, n.d.b).
Holistic Support for Organs
Our chiropractors combine adjustments with nutrition and lifestyle advice for comprehensive detox support.
- Eat smart: Anti-inflammatory foods for organ health (Hutsell Chiropractic, n.d.).
- Hydrate well: Water supports the kidneys in our dry area (Cascades Chiropractors, n.d.).
- Daily habits: Exercise and relaxation improve waste exit (Mountain Movement Center, n.d.).
We relieve pressure through alignment, no harsh flushes (DC Labs, n.d.).
Dr. Jimenez combines this with NP care for conditions such as sciatica (Jimenez, n.d.b).
Steering Clear of Quick Fixes
We guide away from extremes, toward steady changes for El Paso lifestyles.
- Fix posture: Reduces organ stress (Impact Chiropractic, n.d.b).
- Pair with nutrition: Boosts adjustment benefits (Hutsell Chiropractic, n.d.).
Patients often feel happier and more energetic post-care (Dr. Chris Harlan, n.d.).
Dr. Jimenez’s gentle resets align with our clinic’s philosophy (Jimenez, n.d.b).
The Benefits for Your Long-Term Wellness in El Paso
At El Paso Back Clinic®, NPs and chiropractors team up for top detox support, avoiding the risks of fad diets. We enhance the liver, kidneys, nerves, and flow for true wellness.
Dr. Jimenez’s expertise ensures smart, non-invasive care (Jimenez, n.d.a; Jimenez, n.d.b). Call 915-850-0900 to start your journey.
Natural detox thrives on support, not shortcuts. Our clinic empowers El Pasoans for healthier lives.
References
Cascades Chiropractors. (n.d.). How to detoxify toxins released after chiropractic adjustment
Care and. (n.d.). Natural detoxification science: Liver & kidney health
Collaborating Docs. (n.d.). Holistic nurse practitioner: What they do and why it matters
Comprehensive Cancer Centers of Nevada. (n.d.). Sleep and detox combination
Dallas Accident and Injury Rehab. (n.d.). Exploring detoxification therapies and chiropractic care
DC Labs. (n.d.). The role of chiropractic care in detoxification pathways
Dr. Chris Harlan. (n.d.). What toxins are released after a chiropractic adjustment?
Health eCareers. (n.d.). Addiction center nurse
Hutsell Chiropractic. (n.d.). Chiropractic care and cleanse
Impact Chiropractic. (n.d.a). What toxins are released after chiropractic adjustment?
Impact Chiropractic. (n.d.b). Exploring toxins released post-chiropractic adjustment
Infinity Wellness Chiropractic. (n.d.). What toxins are released after chiropractic adjustment?
Jimenez, A. (n.d.a). Dr. Alex Jimenez’s website
Jimenez, A. (n.d.b). Dr. Alexander Jimenez’s LinkedIn profile
Lehigh Valley Health Network. (n.d.). 5 things to know about colonic cleanses
MD Anderson Cancer Center. (n.d.). The facts behind 4 detox myths: Should you detox your body?
Mountain Movement Center. (n.d.). Holistic health: Combining nutrition and chiropractic
National Center for Biotechnology Information. (n.d.a). Lorazepam
National Center for Biotechnology Information. (n.d.b). Stabilization
Natural Healers. (n.d.). Detoxification specialist
Richmond Functional Medicine. (n.d.). Stress sabotages detox
Alternatives to Boring Workouts to Enjoy Exercise
Fun Ways to Stay Active: Alternatives to Boring Workouts for Better Health
Friends play table tennis as a way to start making fitness fun and as a doable health goal.
Many people start the new year with big fitness goals. They promise to hit the gym every day or run miles each week. But often, these plans fall apart quickly. Life gets busy, motivation fades, and suddenly, exercise feels like a chore. If this sounds like you, don’t worry. Giving up on strict resolutions doesn’t mean giving up on health. Instead, shift to activities that feel more like play than work. Fun sports and easy movements can keep you moving without the dread of traditional workouts. This approach makes staying active sustainable and enjoyable, leading to better long-term habits (Bayou Bend Health System, n.d.).
Research shows that making physical activity fun boosts your chances of sticking with it. For example, choosing things you enjoy turns exercise into a hobby. This can improve your mood, reduce stress, and even help with weight management. Health experts recommend at least 150 minutes of moderate activity per week for adults, but it doesn’t have to be in a gym (NHS, n.d.). Simple swaps like walking in nature or dancing to music can meet these goals while feeling effortless.
In this article, we’ll explore ways to restart your fitness journey with joy. We’ll cover fun sports, social options, and relaxing practices. We’ll also discuss low-impact choices for those who struggle with standard routines. Plus, learn how professionals like integrative chiropractors and nurse practitioners can guide you. Drawing from expert insights, including clinical observations from Dr. Alexander Jimenez, DC, APRN, FNP-BC, this guide offers practical tips to get back on track.
Restarting After a Failed New Year’s Resolution
If your resolution crashed early, it’s time for a fresh start. The key is picking activities that excite you. Fun, easy sports like hiking, dancing, swimming, or biking can make movement feel rewarding. These options build fitness without the pressure of sets and reps.
- Hiking: Head to a trail for fresh air and views. It’s a great way to explore while getting your heart rate up. Start with short paths and build up. Hiking strengthens legs and improves balance, all while enjoying nature (MultiCare Clinic, n.d.).
- Dancing: Put on your favorite tunes and move freely. Whether alone or in a class, dancing boosts cardio and coordination. It’s low-pressure and can burn calories without feeling like exercise (Whispering Oaks Senior Living, n.d.).
- Swimming: Water supports your body, making it gentle on joints. Swim laps or just splash around for fun. It’s ideal for all ages and helps with endurance (Vista Springs Living, n.d.).
- Biking: Ride a bike around your neighborhood or on paths. It’s easy to adjust speed and distance. Biking tones muscles and can be a social outing (Blue Cross NC, n.d.).
These activities trick your brain into thinking you’re playing, not working out. Studies support this: enjoyable exercise leads to better adherence and health outcomes (Exercise is Medicine, n.d.).
Beyond solo sports, join social activities to add fun. Pickleball, tennis, or team sports bring people together, making commitment easier.
- Pickleball: A mix of tennis and ping-pong, it’s easy to learn and play. Courts are popping up everywhere, and it’s great for quick games with friends (Nerd Fitness, n.d.).
- Tennis: Hit the court for rallies that improve agility. Doubles makes it less intense and more chatty (Athlean-X, n.d.).
- Team Sports: Join a recreational league for soccer, basketball, or volleyball. The group vibe keeps you motivated, and games feel like events, not drills (Quora, n.d.).
Social exercise can reduce feelings of isolation while building strength. One study notes that group activities enhance mental health alongside physical benefits (Reddit, n.d.).
For a calmer approach, try mind-body practices like yoga or Tai Chi. These are low-impact and focus on relaxation.
- Yoga: Gentle poses improve flexibility and reduce stress. Start with beginner videos at home. It helps with breathing and mindfulness (Piedmont Wellness Center, n.d.).
- Tai Chi: Slow, flowing movements build balance and calm the mind. It’s perfect for easing into activity without strain (Care Insurance, n.d.).
These practices are adaptable for any fitness level. They promote relaxation, which can lower blood pressure and improve sleep (NHLBI, n.d.).
To build habits, start small. Aim for 10–15 minute sessions a few times a week. Gradually increase as you gain confidence. This prevents burnout and lets your body adjust (Bayou Bend Health System, n.d.). Track progress in a journal to see improvements, like feeling more energetic.
Options for Those Who Dislike Traditional Workouts
Not everyone loves the gym or running. If weights and treadmills bore you, low-impact or sociable sports offer alternatives. These keep you active without the monotony, focusing on enjoyment and variety.
Swimming and biking stand out as low-impact favorites. Swimming provides a full-body workout in a supportive environment, reducing joint stress (Seniors Helping Seniors, n.d.). Biking lets you control the pace, making it accessible for beginners (MultiCare Clinic, n.d.).
Hiking and dancing add adventure. Hiking varies with terrain, keeping things interesting, while dancing lets you express yourself creatively (Blue Cross NC, n.d.; Whispering Oaks Senior Living, n.d.).
For a challenge, try rock climbing. It’s low-impact but builds strength and problem-solving skills. You can start indoors at a gym with easy walls (The Telegraph, n.d.).
Joining a recreational sports league brings community. Options like softball or ultimate frisbee emphasize fun over competition (Nerd Fitness, n.d.).
- Benefits of These Activities:
- More engaging than repetitive workouts.
- Build social connections.
- Adaptable to your energy level.
- Improve mood through endorphins (Sanguina, n.d.).
These choices make the activity feel natural. For instance, walking briskly counts as exercise and can be done anywhere (Quora, n.d.). Or jump rope for short bursts—it’s simple and effective for cardio (MCU, n.d.).
If mobility is an issue, modify exercises. Chair-based routines or water aerobics allow movement without strain (ParentGiving, n.d.; Care.com, n.d.). The goal is consistency over intensity.
Experts agree: low-impact options like these support heart health and flexibility, especially for those with limits (Gaddis Premier, n.d.; Prairie Hills at Independence, n.d.).
How Integrative Professionals Can Help
When starting or restarting activity, professional guidance ensures safety. Integrative chiropractors and nurse practitioners offer tailored care, especially if you have physical limits.
Integrative chiropractors focus on the whole body. They use adjustments to align the spine, reducing pain and improving movement. This holistic approach addresses root causes rather than just symptoms (Integral Chiropractic, n.d.; Impastato Chiropractic, n.d.).
For example, if joint pain stops you from hiking, a chiropractor can ease stiffness through manipulations and exercises (Elysian Wellness Centre, n.d.; De Integrative Healthcare, n.d.). They often include nutrition and lifestyle advice for better results (AFP Fitness, n.d.; Together4Health Wellness, n.d.).
Nurse practitioners add medical expertise. They assess your health and create plans that address limits, such as suggesting low-impact swimming for arthritis (Buckner Parkway Place, n.d.; Cor Health Ontario, n.d.).
Together, these pros provide personalized care. They work with your abilities to help you enjoy activities again (Wellness Center FW, n.d.; Fortitude Health, n.d.).
Dr. Alexander Jimenez, DC, APRN, FNP-BC, embodies this integrated approach. With over 30 years in practice, he combines chiropractic and nursing for comprehensive care. His clinical observations highlight non-invasive methods for pain management and mobility.
In his work, Dr. Jimenez notes that tailored programs, like resistance band exercises, strengthen muscles without high impact. This helps people with injuries return to fun activities like biking or dancing. He emphasizes flexibility for joint health, noting that restricted movement can lead to pain, but gentle practices like yoga can restore it.
On LinkedIn, Dr. Jimenez shares insights on sciatica and back pain, recommending core exercises like modified squats for those with limitations. He advocates stretching to prevent stiffness, noting, “If you don’t stretch, your body ‘pays interest'” in reduced mobility.
His practice includes functional medicine, addressing nutrition and the environment for wellness. For example, he uses assessments to create plans that fit patients’ lifestyles, helping them stay active despite chronic conditions (All Injury Rehab, n.d.; Motus Integrative Health, n.d.).
- How They Help:
- Assess limits and set realistic goals.
- Provide exercises like water aerobics for joint relief (Activ Therapy, n.d.).
- Offer advice on enjoyable activities to build habits (Nepute Wellness Center, n.d.).
- Monitor progress to adjust plans.
This support makes returning to movement less daunting. Integrative care focuses on harmony in physical, mental, and emotional health (Wellness Center FW, n.d.).
Wrapping Up: Make Movement Joyful
Staying active doesn’t require grueling workouts. By choosing fun options like hiking or yoga and seeking professional help when needed, you can rebuild habits. Remember Dr. Jimenez’s observation: personalized, holistic care unlocks better mobility. Start small, stay consistent, and enjoy the process. Your health will thank you.
References
Activ Therapy. (n.d.). 10 joint pain relief tips for seniors
All Injury Rehab. (n.d.). Chiropractor help for sport injuries
Athlean-X. (n.d.). Working out with friends
Bayou Bend Health System. (n.d.). How to make achievable fitness resolutions for the new year
Blue Cross NC. (n.d.). Exercises for people who hate to work out
Buckner Parkway Place. (n.d.). Senior fitness exercise programs tailored for older adults
Care Insurance. (n.d.). Best heart exercises for seniors to stay heart healthy
Care.com. (n.d.). Water exercises for seniors
Cor Health Ontario. (2016). OSN post-stroke community-based exercise guidelines brochure
De Integrative Healthcare. (n.d.). How chiropractic care can help alleviate joint pain
Elysian Wellness Centre. (n.d.). Unexpected benefits of chiropractic treatment
Exercise is Medicine. (n.d.). Apparently healthy inactive
Fortitude Health. (n.d.). How do chiropractic adjustments work?
Gaddis Premier. (n.d.). Stay fit and fabulous retirement: 10 exercises strength and flexibility
Impastato Chiropractic. (n.d.). Integrative chiropractor
Integral Chiropractic. (n.d.). Blog
MCU. (n.d.). Best workout exercises to lose weight for beginners: Simple steps to start
Motus Integrative Health. (n.d.). How can chiropractors treat pain from musculoskeletal issues?
MultiCare Clinic. (n.d.). Fun activities you can try to stay active and healthy
Nepute Wellness Center. (n.d.). Blog
Nerd Fitness. (n.d.). 25 ways to exercise without realizing it
NHLBI. (n.d.). Types of physical activity
NHS. (n.d.). Physical activity guidelines for adults aged 19 to 64
ParentGiving. (n.d.). Exercise for seniors with limited mobility
Piedmont Wellness Center. (n.d.). Workouts for when you don’t want to work out
Prairie Hills at Independence. (n.d.). Physical activities for seniors: Secrets to long-term health
Quora. (n.d.). I don’t enjoy going to the gym or running. What can I do to stay active?
Reddit. (n.d.). What are everyone’s new year resolutions revolving?
Sanguina. (n.d.). Exercises of low impact
The Telegraph. (n.d.). Best exercises workouts that burn most calories fast
Vista Springs Living. (n.d.). Fun alternative exercises for seniors
Wellness Center FW. (n.d.). Why do people choose integrative medicine?
Beating Back Pain from Long Desk Hours at Work
Dr. Alex Jimenez at El Paso Back Clinic®: Beating Back Pain from Long Desk Hours
Businesswoman experiences worsening back pain while sitting at her desk.
If your back pain gets worse the longer you sit at your desk, you are not alone. Many people in El Paso face this issue due to long hours spent in sedentary jobs. Sitting for extended periods can put pressure on the spine, tighten muscles, and reduce blood flow, leading to stiffness, aches, and, in some cases, chronic problems (Colorado Pain Care, n.d.). The positive news is that you can take simple steps to reduce the pain and prevent it from worsening. At El Paso Back Clinic® in El Paso, TX, the wellness chiropractic care team, led by Dr. Alex Jimenez, DC, APRN, FNP-BC, focuses on helping people just like you find natural, long-term relief through personalized plans.
Prolonged sitting stresses the lower back by increasing disc pressure by up to 90% compared to standing. It flattens the spine’s natural curve, strains muscles, and creates imbalances (Colorado Pain Care, n.d.). Slouching or leaning forward adds extra load to the neck and upper back. Over time, this can lead to tight hips, weak core muscles, and ongoing discomfort that affects daily life.
At El Paso Back Clinic®, our experts understand these issues caused by sedentary work. They use a holistic approach that combines chiropractic adjustments, functional medicine, and rehab to address root causes like poor posture and muscle imbalances from desk jobs (Jimenez, n.d.-a).
Here are practical changes to start today:
- Move often: Get up every 30 minutes to stand, walk, or shift positions. Short 1-2 minute breaks improve circulation and ease tension (Huntsville Hospital Health System, n.d.; Sydney West Physio, n.d.).
- Use regular breaks: Set a timer for quick walks to get water or to stretch. This habit prevents stiffness from building up throughout the day.
- Add dynamic movement: While sitting, shift weight, uncross legs periodically, or use a footrest to change angles. These small actions keep the spine mobile (Colorado Pain Care, n.d.).
A proper ergonomic setup supports optimal posture and reduces strain.
Follow these key tips:
- Set your chair so that your feet are flat on the floor, your knees are at 90 degrees, and your hips are level with or above your knees.
- Add lumbar support (a small pillow or rolled towel works) to maintain the lower back’s curve.
- Place your screen at eye level to avoid looking down or up too much.
- Keep the keyboard and mouse close so elbows bend at 90 degrees and shoulders stay relaxed.
- Avoid crossing legs for long, as it can tilt the pelvis (Senara Chiropractic & Med Spa, n.d.; Huntsville Hospital Health System, n.d.).
Consider alternating between sitting and standing with a standing desk. Even partial standing reduces spinal pressure.
Stretches help loosen tight spots from sitting, such as the hips, shoulders, and neck.
Try these simple ones:
- Hip flexor stretch: Kneel on one knee, gently push hips forward, and hold 20-30 seconds per side.
- Chest and shoulder opener: Clasp hands behind your back or use a wall to stretch forward.
- Neck tilts: Slowly tilt the head side to side or forward/back; hold for 10-15 seconds.
- Upper back extension: Hands behind head, gently arch upper back (Sydney West Physio, n.d.).
Do them hourly or during breaks for better flexibility.
Strengthening the core supports the spine and improves posture long-term.
Include these:
- Planks: Hold forearm plank 20-30 seconds.
- Cat-camel: On hands and knees, arch and round back slowly.
- Bridges: Lie back, lift hips while squeezing glutes.
- Walking or gentle yoga: Build overall strength (Huntsville Hospital Health System, n.d.; Sydney West Physio, n.d.).
Aim for 20-30 minutes of activity most days.
For lasting relief, professional care targets alignment, mobility, and personalized fixes. At El Paso Back Clinic®, Dr. Alex Jimenez leads a team offering integrated chiropractic care. This includes spinal adjustments to correct misalignments, non-surgical spinal decompression for disc relief, acupuncture, functional medicine for nutrition and stress, and rehab exercises tailored to desk-related issues.
Dr. Jimenez, with dual expertise as a chiropractor and nurse practitioner, emphasizes posture correction, mobility training, and the prevention of sedentary pain through evidence-based methods. The clinic helps restore function without drugs or surgery, focusing on root causes like imbalances from prolonged sitting (Jimenez, n.d.-a; Jimenez, n.d.-b).
Other options in El Paso exist, but El Paso Back Clinic® stands out for its comprehensive wellness approach, advanced diagnostics, and patient-centered plans that go beyond basic adjustments.
If pain includes numbness, tingling, or weakness in the legs, or persists despite changes, seek evaluation to rule out serious conditions (University of Maryland Medical System, n.d.).
Start small: improve movement, setup, and stretches. If needed, contact El Paso Back Clinic® for expert help. Many in El Paso regain comfort and stay active with this care.
References
Colorado Pain Care. (n.d.). Prolonged sitting & back pain. https://coloradopaincare.com/prolonged-sitting-back-pain/
Huntsville Hospital Health System. (n.d.). 7 ways to improve your spine health while working a desk job. https://hh.health/7-ways-to-improve-your-spine-health-while-working-a-desk-job/
Jimenez, A. (n.d.-a). Injury specialists. https://dralexjimenez.com/ (also associated with El Paso Back Clinic® at https://elpasobackclinic.com/)
Jimenez, A. (n.d.-b). Dr. Alexander Jimenez DC, APRN, FNP-BC, IFMCP, CFMP, ATN. LinkedIn. https://www.linkedin.com/in/dralexjimenez/
Senara Chiropractic & Med Spa. (n.d.). Surviving your desk job: Tips to avoid back pain. https://www.experiencesenara.com/physical-therapy-peoria/surviving-your-desk-job-tips-to-avoid-back-pain/
Sydney West Physio. (n.d.). 5 effective tips to reduce back pain from your office job. https://sydneywestphysio.com.au/physiotherapy/5-effective-tips-to-reduce-back-pain-from-your-office-job/
University of Maryland Medical System. (n.d.). Signs & symptoms. https://www.umms.org/health-services/spine/signs-symptoms
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