Back Clinic Posture Team. Posture is the position in which an individual holds their body upright against gravity while standing, sitting, or lying down. A proper posture visually reflects an individual’s health, ensuring the joints and muscles, as well as other structures of the body, are working properly. Throughout a collection of articles, Dr. Alex Jimenez identifies the most common effects of improper posture as he specifies the recommended actions an individual should take to improve their stance as well as enhance their overall health and wellness. Sitting or standing incorrectly can happen unconsciously, but recognizing the issue and correcting it can ultimately help many individuals develop healthier lifestyles. For more information, please feel free to contact us at (915) 850-0900 or text to call Dr. Jimenez personally at (915) 850-0900.
Improve your well-being by addressing back pain with good posture tips on maintaining proper alignment throughout your day.
Chiropractic Care for Low Back Pain and the Power of Good Posture
Key Points
Prevalence of Low Back Pain (LBP): Research suggests that up to 80% of adults experience LBP at some point, making it a leading cause of disability worldwide (World Health Organization, 2023).
Chiropractic Effectiveness: Evidence indicates chiropractic care, particularly spinal manipulation, may be as effective as conventional treatments for LBP, often with fewer side effects (Goertz et al., 2018).
Posture’s Role: Poor posture can contribute to LBP by increasing stress on the lumbar spine, while maintaining good posture may help prevent and alleviate pain (Kendall et al., 2005).
Dr. Alexander Jimenez’s Expertise: Dr. Jimenez, a chiropractor and nurse practitioner in El Paso, TX, combines advanced diagnostics with chiropractic techniques to treat LBP and personal injury cases effectively.
Personal Injury Care: Chiropractic care, as practiced by Dr. Jimenez, can aid in recovery from injuries such as those resulting from motor vehicle accidents, with thorough documentation for legal purposes.
Complexity and Controversy: While chiropractic care is widely supported, some debate exists regarding its efficacy for specific conditions, and it’s not universally recommended for all LBP cases.
Understanding Low Back Pain
Low back pain (LBP) is a common condition that can make everyday tasks, such as sitting, bending, or lifting, feel like climbing a mountain. The lumbar spine, made up of five vertebrae (L1 to L5), supports your upper body and allows for movement, but it’s also prone to injury due to its load-bearing role. Common causes include muscle strains, herniated discs, degenerative disc disease, and poor posture. LBP can disrupt daily life, causing discomfort, reduced mobility, and even sleep issues. Understanding its causes is the first step to finding relief.
The Importance of Good Posture
Think of your spine as the foundation of a house—if it’s not aligned properly, the whole structure suffers. Good posture helps maintain your spine’s balance, reducing strain on muscles and ligaments. Slouching or hunching can misalign your spine, leading to pain over time. Simple habits like sitting up straight, standing tall, and using ergonomic furniture can make a big difference in preventing LBP.
Chiropractic Care: A Non-Invasive Solution
Chiropractic care focuses on aligning the spine to relieve pain and improve function, without the need for drugs or surgery. Techniques like spinal manipulation, mobilization, and trigger point therapy can reduce LBP and enhance mobility. Studies suggest chiropractic care is effective for acute and chronic LBP, often matching or surpassing other treatments in outcomes (Rubinstein et al., 2019).
Dr. Alexander Jimenez’s Approach
In El Paso, TX, Dr. Alexander Jimenez stands out as a leader in chiropractic care. With dual qualifications as a chiropractor and nurse practitioner, he uses advanced imaging (like X-rays and MRIs) to diagnose LBP accurately. His holistic approach encompasses spinal adjustments, physical therapy, and personalized nutritional advice tailored to each patient’s specific needs. Dr. Jimenez also excels in personal injury cases, providing detailed assessments and legal documentation for accident victims.
Personal Injury and Chiropractic Care
For those recovering from injuries, such as from car accidents, chiropractic care can be a game-changer. Dr. Jimenez’s expertise in El Paso makes him a go-to practitioner for personal injury cases, offering treatments that address pain and restore function while providing critical documentation for legal claims.
Comprehensive Guide to Chiropractic Care for Low Back Pain and Posture
Introduction
Low back pain (LBP) is a global health issue, affecting an estimated 619 million people and ranking as the leading cause of disability worldwide (World Health Organization, 2023). It can range from a dull ache to sharp, debilitating pain, affecting daily activities such as walking, working, or even sleeping. While treatments vary, chiropractic care has gained recognition as a non-invasive, drug-free approach to managing LBP. In El Paso, TX, Dr. Alexander Jimenez, a chiropractor and board-certified family nurse practitioner, combines advanced diagnostics with chiropractic expertise to offer personalized care for LBP and personal injury cases.
This comprehensive guide explores the clinical rationale for chiropractic care in reducing LBP, the role of the lumbar spine, the importance of good posture, and Dr. Jimenez’s unique contributions, particularly in personal injury cases. Drawing on insights from scientific literature and incorporating a touch of humor to keep the content engaging, this post aims to inform and empower readers to take control of their spinal health.
Understanding Low Back Pain
Anatomy of the Lumbar Spine
The lumbar spine, located in the lower back, consists of five vertebrae (L1 to L5) that bear the weight of the upper body and enable movements like bending and twisting. These vertebrae are the largest in the spine, designed to absorb shock and provide flexibility. Intervertebral discs act as cushions between the vertebrae, while ligaments and muscles, such as the quadratus lumborum and multifidi, stabilize the spine (Cleveland Clinic, 2023). The lumbar spine’s natural inward curve, known as lordosis, helps maintain balance and distribute stress evenly.
However, this region is prone to injury due to its load-bearing role. The L4-L5 and L5-S1 segments, in particular, endure the most stress, making them common sites for pain and degeneration (Spine-Health, 2020).
Common Causes of Low Back Pain
LBP can stem from various sources, including:
Muscle or Ligament Strains: Often caused by heavy lifting, sudden movements, or repetitive stress.
Herniated or Bulging Discs: When a disc protrudes or ruptures, it can press on nerves, causing pain.
Degenerative Disc Disease: Age-related wear and tear of the discs.
Spinal Stenosis: Narrowing of the spinal canal, compressing nerves.
Facet Joint Dysfunction: Irritation or arthritis in the joints connecting vertebrae.
Poor Posture: Prolonged slouching or improper body mechanics can strain the spine.
Approximately 90% of LBP cases are non-specific, meaning that no clear structural cause is identified; however, mechanical issues such as poor posture or muscle imbalances often contribute (WHO, 2023).
Impact on Daily Life
LBP can turn simple tasks into challenges. Imagine trying to tie your shoes when your back feels like it’s staging a protest! It can limit mobility, disrupt sleep, and reduce productivity at work or school. Chronic LBP, lasting over 12 weeks, can also lead to psychological distress, such as anxiety or depression, further impacting quality of life (Hartvigsen et al., 2018).
Cause of LBP
Description
Impact on Daily Life
Muscle/Ligament Strain
Overstretching or tearing of muscles/ligaments due to sudden or repetitive movements
Difficulty bending, lifting, or sitting for long periods
Herniated Disc
Disc protrusion pressing on nerves
Sharp pain, numbness, or weakness in the legs
Degenerative Disc Disease
Wear and tear of spinal discs over time
Chronic ache, reduced flexibility
Spinal Stenosis
Narrowing of the spinal canal, compressing nerves
Pain during walking, numbness in the legs
Poor Posture
Misalignment from slouching or improper ergonomics
Frymoyer, J. W. (1991). Back pain and sciatica. New England Journal of Medicine, 325(21), 1501-1507.
Hartvigsen, J., Hancock, M. J., Kongsted, A., et al. (2018). What low back pain is and why we need to pay attention. The Lancet, 391(10137), 2356-2367.
Picture your spine as the foundation of a skyscraper. If the base is off-kilter, the whole building wobbles. Similarly, poor posture can misalign your spine, increasing stress on muscles, ligaments, and discs, leading to LBP. Good posture aligns your ears, shoulders, hips, knees, and ankles in a straight line when standing, and keeps your back supported when sitting. This balance reduces strain and promotes efficient movement (Kendall et al., 2005).
Poor posture, such as slouching at a desk or hunching over a phone, can flatten or exaggerate the spine’s natural curves, leading to muscle fatigue and joint irritation. Over time, this can lead to chronic pain or even structural changes like disc degeneration (Swain et al., 2020).
Postural Assessment
Postural assessment is like a detective game for your spine. It involves evaluating your body’s alignment from multiple angles to spot deviations that might contribute to pain. Chiropractors and therapists use tools like inclinometers or visual observation to assess posture, checking for issues like forward head posture, uneven shoulders, or pelvic tilt (Park et al., 2023).
Postural Component
Ideal Alignment
Common Deviations
Head and Neck
Ears aligned with shoulders
Forward head posture
Shoulders
Level, relaxed, not elevated
Uneven or hunched shoulders
Spine
Natural curves (cervical, thoracic, lumbar)
Excessive lordosis or kyphosis
Pelvis
Level, aligned with hips
Anterior or posterior pelvic tilt
Knees and Ankles
Slightly bent knees, straight ankles
Locked knees, uneven weight distribution
Tips for Maintaining Good Posture
Improving posture is like training for a marathon—it takes practice but pays off. Here are some tips:
Sit Smart: Use a chair with lumbar support, keep feet flat, and avoid crossing legs.
Stand Tall: Imagine a string pulling your head upward, with shoulders back and weight evenly distributed.
Move Often: Take breaks every 30 minutes to stretch and reset your posture.
Strengthen Your Core: Exercises like planks or bridges support spinal alignment.
Ergonomic Workspace: Adjust your desk, chair, and monitor to promote neutral spine alignment.
And here’s a light-hearted tip: next time you’re slouching, imagine your spine whispering, “Stand up straight, or I’ll make you regret it!” A little posture TLC can go a long way in keeping LBP at bay.
References
Kendall, F. P., McCreary, E. K., & Provance, P. G. (2005). Muscles: Testing and Function with Posture and Pain. Lippincott Williams & Wilkins.
Park, S. C., Kang, M. S., Yang, J. H., & Kim, T. H. (2023). Assessment and nonsurgical management of low back pain: A narrative review. The Korean Journal of Internal Medicine, 38(1), 16-26. https://www.kjim.org/journal/view.php?doi=10.3904/kjim.2022.250
Swain, C. T., Pan, F., Owen, P. J., Schmidt, H., & Belavy, D. L. (2020). No consensus on causality of spine postures or physical exposure and low back pain: A systematic review of systematic reviews. Journal of Biomechanics, 102, 109312.
Chiropractic Care for Low Back Pain
What is Chiropractic Care?
Chiropractic care is a holistic approach that focuses on aligning the spine to promote healing without the use of drugs or surgery. By addressing misalignments (subluxations), chiropractors aim to restore proper nerve function and reduce pain. It’s like giving your spine a tune-up to keep it running smoothly.
Common Chiropractic Techniques
Chiropractors use various techniques to treat LBP:
High-Velocity, Low-Amplitude (HVLA) Thrust: A quick, precise push to realign joints, often producing a “pop” as gas escapes the joint.
Mobilization: Gentle, repetitive movements to stretch and strengthen joints.
Flexion-Distraction Technique: A non-thrust method using a specialized table to stretch the spine, ideal for disc issues.
Trigger Point Therapy: Targeted pressure to release muscle tension.
These techniques aim to improve spinal mobility, reduce inflammation, and enhance overall function (Spine-Health, 2011).
Clinical Evidence
Research supports chiropractic care’s effectiveness for LBP. A 2018 study found that adding chiropractic care to usual medical care reduced pain and disability in military personnel with LBP (Goertz et al., 2018). A Cochrane review also concluded that spinal manipulative therapy is effective for acute LBP, with benefits comparable to other treatments like physical therapy (Rubinstein et al., 2019). For chronic LBP, combining spinal manipulation with exercise can further improve outcomes (Lawrence et al., 2008).
However, some controversy exists. While many guidelines endorse chiropractic care, critics argue that evidence for its long-term benefits is limited, and it may not be suitable for all LBP cases, particularly those with serious underlying conditions (Park et al., 2023).
References
Goertz, C. M., Long, C. R., Vining, R. D., & Rubinstein, S. M. (2018). Effect of usual medical care plus chiropractic care vs usual medical care alone on pain and disability among US service members with low back pain: A comparative effectiveness clinical trial. JAMA Network Open, 1(1), e180002. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2680417
Lawrence, D. J., Meeker, W., Branson, R., et al. (2008). Chiropractic management of low back pain and low back-related leg complaints: A literature synthesis. Journal of Manipulative and Physiological Therapeutics, 31(9), 659-674. https://pubmed.ncbi.nlm.nih.gov/19028250/
Rubinstein, S. M., Terwee, C. B., Assendelft, W. J., de Boer, M. R., & van Tulder, M. W. (2019). Spinal manipulative therapy for acute low-back pain. Cochrane Database of Systematic Reviews, (9), CD008880. https://www.bmj.com/content/364/bmj.l689
Dr. Alexander Jimenez: A Leader in Chiropractic Care
Background and Qualifications
Dr. Alexander Jimenez, DC, APRN, FNP-BC, is a chiropractor and board-certified family nurse practitioner based in El Paso, TX. With over 25 years of experience, he graduated from the National University of Health Sciences in 1991 and is affiliated with The Hospitals of Providence-Memorial Campus. His dual licensure allows him to integrate chiropractic and medical perspectives, offering comprehensive care for LBP and personal injury cases (Healthgrades, 2025).
Approach to Low Back Pain
At Injury Medical & Chiropractic Clinic, Dr. Jimenez employs a patient-centered approach, combining spinal adjustments with advanced diagnostic tools such as X-rays, MRIs, and CT scans. His treatment plans often include physical therapy, nutritional counseling, and lifestyle modifications to address the root causes of pain. He emphasizes education, teaching patients about posture and ergonomics to prevent recurrence (El Paso Back Clinic, 2016).
Community Impact
Dr. Jimenez is a pillar in the El Paso community, providing workshops on spinal health and injury prevention. His clinic is the largest mobility, flexibility, and agility center in the region, integrating chiropractors, nurse practitioners, and physical trainers to deliver personalized care (A4M, 2025).
Dr. Jimenez employs a range of evidence-based techniques:
Spinal Decompression Therapy utilizes a traction table to relieve disc and nerve pressure, making it effective for herniated discs and spinal stenosis.
Myofascial Release: Targets connective tissue to reduce tension and improve mobility.
Electrotherapy: Includes TENS or interferential therapy to reduce pain and promote healing.
Nutritional Support: Personalized dietary plans to support spinal health and reduce inflammation.
Advanced Diagnostics
Dr. Jimenez’s use of advanced imaging (X-rays, MRIs, CT scans) and dual-scope procedures (combining chiropractic and medical assessments) ensures precise diagnosis. This approach allows him to tailor treatments to the specific needs of each patient, enhancing outcomes (Jimenez, 2024).
Clinical Insights
His practice is informed by the latest research, emphasizing non-pharmacologic approaches as first-line treatments for LBP (Park et al., 2023). By integrating functional medicine, Dr. Jimenez addresses underlying factors, such as inflammation and metabolic issues, promoting long-term wellness.
Park, S. C., Kang, M. S., Yang, J. H., & Kim, T. H. (2023). Assessment and nonsurgical management of low back pain: A narrative review. The Korean Journal of Internal Medicine, 38(1), 16-26. https://www.kjim.org/journal/view.php?doi=10.3904/kjim.2022.250
Personal Injury and Chiropractic Care
Role in Recovery
Chiropractic care is vital for personal injury victims, particularly those involved in motor vehicle accidents (MVAs) or workplace injuries. Dr. Jimenez’s treatments address soft tissue injuries, whiplash, and spinal misalignments, helping patients regain mobility and reduce pain. His holistic approach includes physical therapy and exercise to restore function (Jimenez, 2024).
Legal Documentation
Dr. Jimenez’s expertise in advanced imaging and diagnostics enables him to provide detailed injury assessments, which are crucial for legal cases. His reports document the extent of injuries, supporting compensation claims. As a liaison between medical and legal systems, he ensures patients receive comprehensive care while meeting legal requirements (Personal Injury Doctor Group, 2017).
Case Example
Consider a patient like Leticia, who struggled with daily tasks after an MVA. Dr. Jimenez’s chiropractic care restored her mobility, allowing her to care for her family again. Such success stories highlight his impact in El Paso (LinkedIn, 2018).
Chiropractic care provides a safe, effective, and non-invasive approach to managing low back pain, supported by research demonstrating its benefits for both acute and chronic cases. Dr. Alexander Jimenez’s expertise in El Paso, TX, combines chiropractic techniques with advanced diagnostics, providing personalized care for LBP and personal injury patients. Good posture plays a critical role in preventing and alleviating LBP, and Dr. Jimenez’s holistic approach emphasizes education and lifestyle changes to support long-term spinal health.
For those struggling with LBP or recovering from injuries, consulting a qualified chiropractor like Dr. Jimenez can be transformative. However, this information should not be used as a substitute for professional medical advice. Always consult a healthcare provider for personalized treatment advice.
Disclaimer
This blog post is for informational purposes only and should not be considered medical advice. The content is based on research available up to July 25, 2025. Consult a qualified healthcare professional for diagnosis and treatment of any medical condition.
Frymoyer, J. W. (1991). Back pain and sciatica. New England Journal of Medicine, 325(21), 1501-1507.
Goertz, C. M., Long, C. R., Vining, R. D., & Rubinstein, S. M. (2018). Effect of usual medical care plus chiropractic care vs usual medical care alone on pain and disability among US service members with low back pain: A comparative effectiveness clinical trial. JAMA Network Open, 1(1), e180002. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2680417
Hartvigsen, J., Hancock, M. J., Kongsted, A., et al. (2018). What low back pain is and why we need to pay attention. The Lancet, 391(10137), 2356-2367.
Kendall, F. P., McCreary, E. K., & Provance, P. G. (2005). Muscles: Testing and Function with Posture and Pain. Lippincott Williams & Wilkins.
Lawrence, D. J., Meeker, W., Branson, R., et al. (2008). Chiropractic management of low back pain and low back-related leg complaints: A literature synthesis. Journal of Manipulative and Physiological Therapeutics, 31(9), 659-674. https://pubmed.ncbi.nlm.nih.gov/19028250/
Park, S. C., Kang, M. S., Yang, J. H., & Kim, T. H. (2023). Assessment and nonsurgical management of low back pain: A narrative review. The Korean Journal of Internal Medicine, 38(1), 16-26. https://www.kjim.org/journal/view.php?doi=10.3904/kjim.2022.250
Rubinstein, S. M., Terwee, C. B., Assendelft, W. J., de Boer, M. R., & van Tulder, M. W. (2019). Spinal manipulative therapy for acute low-back pain. Cochrane Database of Systematic Reviews, (9), CD008880. https://www.bmj.com/content/364/bmj.l689
Swain, C. T., Pan, F., Owen, P. J., Schmidt, H., & Belavy, D. L. (2020). No consensus on causality of spine postures or physical exposure and low back pain: A systematic review of systematic reviews. Journal of Biomechanics, 102, 109312.
Rainy Weather and Motor Vehicle Accidents: Understanding the Risks and Recovery
Rainy weather can make driving more hazardous, increasing the likelihood of minor car accidents that may result in injuries such as spinal misalignment or soft tissue damage. These accidents, while often not severe, can still cause significant health issues if not treated properly. This article examines how rain creates hazardous driving conditions, how these conditions contribute to minor accidents, and how such accidents can lead to injuries that impact spinal health. It also highlights the expertise of Dr. Alexander Jimenez, a chiropractor and nurse practitioner in El Paso, Texas, who specializes in treating auto accident injuries using a unique combination of chiropractic care, medical diagnostics, and integrative medicine to promote recovery and overall health.
How Rainy Weather Increases Accident Risks
Rainy weather creates a cascade of challenges for drivers, making roads more dangerous and increasing the likelihood of minor accidents. Wet roads reduce tire traction, making it harder for vehicles to stop or steer effectively. According to the Texas Department of Insurance, rain is a leading cause of weather-related accidents due to slippery surfaces and reduced visibility (Texas Department of Insurance, n.d.). When tires lose grip on wet roads, vehicles may slide or hydroplane, especially during sudden stops or turns, which can lead to low-speed collisions, such as fender-benders or rear-end accidents (Chicago Lawyer, 2023).
Reduced visibility is another major issue. Heavy rain can obscure a driver’s view, even with windshield wipers on high, making it difficult to see other vehicles, pedestrians, or road signs (Lawyer Schwartz, n.d.). This limited visibility often forces drivers to react more slowly, increasing the risk of minor accidents, such as bumping into another car while braking or changing lanes (Knowles Law Firm, n.d.). Additionally, rain can make roads uneven by creating puddles or washing out gravel, which affects vehicle control and alignment, further contributing to accidents (Springs Auto, n.d.).
These conditions create a chain reaction: wet roads and poor visibility lead to compromised driving conditions, which in turn increase the likelihood of minor accidents. Even low-speed collisions can cause jolts to the body, resulting in injuries that affect spinal alignment and soft tissues, such as muscles and ligaments (Joyce & Macdonald, n.d.). For example, a sudden stop on a slippery road can cause a rear-end collision, leading to whiplash, a common injury where the neck jerks forward and backward, straining muscles and misaligning the spine (Salinas Trial Law, n.d.).
The Link Between Minor Accidents and Spinal Injuries
Minor car accidents, such as those caused by rainy weather, may seem harmless, but they can still cause significant injuries. The sudden forces from even a low-speed collision can strain the body, particularly the spine and surrounding tissues. Whiplash is one of the most common injuries, occurring when the head and neck are jolted rapidly, stretching muscles, ligaments, and tendons beyond their normal range (South Sound Law Group, n.d.). This can lead to spinal misalignment, where the vertebrae shift out of their proper position, potentially pressing on nerves and causing pain or discomfort (Jimenez, 2025).
Soft tissue injuries, such as sprains or strains in the neck, back, or shoulders, are also common. These injuries occur when the muscles or ligaments are stretched or torn due to the impact (Because You Want to Win, n.d.). Over time, untreated soft tissue damage can contribute to spinal misalignment by creating uneven tension around the spine, which can lead to chronic pain or reduced mobility (HSI, n.d.). For instance, a minor rear-end collision on a wet road might cause a driver to tense up, resulting in muscle strain that pulls the spine out of alignment.
Spinal misalignments, or subluxations, can disrupt the nervous system, leading to symptoms like headaches, numbness, or tingling in the arms or legs (Jimenez, 2025). If left untreated, these injuries can worsen, causing long-term issues like chronic back pain or reduced range of motion. Early intervention is crucial in preventing minor injuries from developing into chronic conditions, and professionals like Dr. Alexander Jimenez specialize in identifying and treating these issues before they escalate.
Dr. Alexander Jimenez: A Leader in Auto Accident Recovery
Dr. Alexander Jimenez, a chiropractor and board-certified family nurse practitioner in El Paso, Texas, has over 25 years of experience treating injuries from motor vehicle accidents (MVAs). His unique dual licensure allows him to combine chiropractic expertise with medical diagnostics, offering a comprehensive approach to recovery (Jimenez, 2025). At his Injury Medical & Chiropractic Clinic, Dr. Jimenez uses advanced tools and integrative medicine to address both the symptoms and root causes of injuries, helping patients regain mobility and prevent long-term complications.
Clinical Correlation and Dual Diagnosis
Dr. Jimenez’s approach involves a dual diagnosis process, combining chiropractic assessments with medical evaluations. He utilizes advanced imaging techniques, including X-rays, MRIs, and CT scans, to detect spinal misalignments, disc herniations, and soft tissue damage (Jimenez, 2025). These tools help him correlate a patient’s symptoms, like neck pain or numbness, with objective findings, ensuring accurate treatment plans. For example, a patient with whiplash might show cervical misalignment on an MRI, which Dr. Jimenez can address with targeted spinal adjustments.
His nurse practitioner training enables him to assess systemic issues, such as inflammation or hormonal imbalances, that may impede recovery. By combining chiropractic and medical perspectives, Dr. Jimenez creates personalized treatment plans that address both biomechanical (spine and muscle) and physiological (body-wide) factors (Jimenez, 2025). This dual approach ensures that injuries are treated holistically, thereby reducing the risk of chronic pain.
Advanced Diagnostics and Imaging
Dr. Jimenez relies on advanced diagnostics to guide his treatments. X-rays and MRIs reveal structural issues, such as misaligned vertebrae or herniated discs, while electromyography (EMG) and functional movement screens assess nerve damage or muscle dysfunction (Jimenez, 2025). These tools are especially important for minor accident injuries, which may not be apparent in standard exams but can cause significant problems if left untreated. For instance, a low-speed collision might cause a subtle ligament tear that can only be detected by an MRI, allowing Dr. Jimenez to tailor his treatment to the specific injury.
Chiropractic and Integrative Medicine
Chiropractic care is central to Dr. Jimenez’s approach, using spinal adjustments to correct misalignments and relieve nerve pressure. These adjustments restore joint mobility and reduce pain, enabling patients to recover without the need for surgery or long-term medication (Jimenez, 2025). He also incorporates soft tissue therapies, such as massage and myofascial release, to reduce muscle tension and improve circulation, which accelerates the healing process.
Integrative medicine enhances his treatments by addressing overall health and well-being. Dr. Jimenez provides nutritional guidance to reduce inflammation, offers acupuncture to alleviate pain, and recommends rehabilitation exercises to strengthen muscles and improve flexibility (Jimenez, 2025). For example, a patient with a soft tissue injury might receive spinal adjustments to realign the spine, nutritional advice to reduce inflammation, and exercises to restore mobility, ensuring a comprehensive recovery.
Legal Paperwork and Personal Injury Cases
Dr. Jimenez’s dual licensure makes him uniquely qualified to handle the legal aspects of personal injury cases. He provides detailed medical reports that document injuries, treatments, and progress, which are essential for insurance claims or legal proceedings (Jimenez, 2025). His reports include objective evidence from imaging and diagnostic tests, giving attorneys and insurance companies clear proof of injury. This thorough documentation helps patients secure fair compensation while focusing on their recovery and rehabilitation.
Recovering from Minor Accidents with Chiropractic Care
Chiropractic care is highly effective for recovering from minor accident injuries, especially those caused by rainy weather. Spinal adjustments correct misalignments, reducing pressure on nerves and alleviating pain (Jimenez, 2025). Soft tissue therapies, like massage, help heal strained muscles and ligaments, while rehabilitation exercises strengthen the body to prevent future injuries. Dr. Jimenez’s integrative approach also includes acupuncture and nutritional counseling to support overall health, addressing inflammation and stress that can worsen injuries.
Early intervention is crucial. Seeking care within 72 hours of an accident can prevent minor injuries from becoming chronic (Jimenez, 2025). For instance, a patient with whiplash resulting from a rainy-day collision may receive adjustments to correct cervical misalignment, soft tissue therapy to reduce muscle tension, and nutritional guidance to combat inflammation, ultimately leading to a faster recovery and improved long-term health.
References
Jimenez, A. (2025). Spinal alignment pain relief for motor vehicle injuries. Retrieved from https://dralexjimenez.com/
Conclusion
Rainy weather increases the risk of minor car accidents by creating slippery roads and reducing visibility, which can lead to collisions that may cause spinal misalignments and soft tissue injuries. These injuries, if untreated, can lead to chronic pain or reduced mobility. Dr. Alexander Jimenez’s expertise as a chiropractor and nurse practitioner enables him to provide comprehensive care, utilizing advanced diagnostics, chiropractic adjustments, and integrative medicine to address both the symptoms and underlying causes of injuries. His ability to handle medical and legal aspects ensures patients recover fully while navigating personal injury cases. By seeking early treatment, individuals can restore their health and prevent long-term complications.
What is the body’s center of gravity to understand and maintain a healthy posture and balance?
Center of Gravity
The human center of gravity, or COG, also known as the center of mass, with the two terms being interchangeable, is where the body’s weight appears to be concentrated. It’s a point in space where the entire body’s mass can be concentrated. When standing upright, the COG is generally located behind the navel and in front of the sacrum, around the level of the second vertebra. (Le Huec, J. 2011) The center of gravity is related to posture, including issues such as swayback, the design of posture exercise programs, and much more.
Gravity is a downward pull or force the Earth exerts on the body, creating weight. (NASA, 2013)
The center of gravity (COG) is where a body’s weight is equally balanced in all directions. (Physiopedia, 2025)
When the COG is defined, it is done from the reference of a static, standing position.
Because the body is in motion when we change positions, the COG is located in a new position with each new position.
The center of gravity is the point around which all the parts balance, which may be inside or outside the body.
Even slight changes in position can change where the COG is. (Physiopedia, 2025)
Key aspects of the COG
Location
When standing upright, the COG is typically found at the second vertebral level, behind the navel and in front of the sacrum. (Le Huec, J. 2011)
Shifting COG
The COG can shift depending on body position, posture, and movements like bending forward or backward. (Physiopedia, 2025)
Balance Impact
The relationship between the COG and the base of support (the area of the body in contact with the ground) is fundamental to maintaining balance.
Variations
There can be variations in the COG location based on factors like gender (men tend to have a slightly higher COG), body shape, and even conditions like obesity or chronic low back pain. (Physiopedia, 2025)
Biomechanics
Understanding the COG is crucial in biomechanics and movement analysis, as it’s an index of total body motion and how the body responds to external forces.
The Human Center
The center of gravity is the point at which the body’s mass is equally balanced. This point changes depending on one’s position:
Arms up/down
Leaning
Turning
With strength and flexibility training, the human body can change its center of gravity, as gymnasts and dancers do.
When standing, the center of gravity is normally located behind the navel and in front of the sacrum bone (made up of five vertebrae fused vertically) at about the second vertebra level. (Hasegawa K. et al., 2022)
Because the body has moving parts, its overall shape changes every time it moves. Carrying something like a suitcase or grocery bag or wearing a backpack adds weight to some areas but not others, changing the center of gravity as it does.
The center of gravity is a continually changing point inside or outside the body that represents where the weight or mass of the rest of the body is equally balanced in every direction.
This point can and does change based on what is being carried and how it is carried, as well as body position and movements.
Chronic Lower Back Pain
A study in the Journal of Back and Musculoskeletal Rehabilitation found that individuals with chronic lower back pain tend to have their center of gravity located excessively towards the back. (Kim D. H., Park J. K., & Jeong M. K. 2014)
In the study, the individuals had decreased low back strength upon extension and a reduced normal low back curve.
The researchers found that those with chronic lower back pain whose center of gravity was too far back may need physical therapy to retrain the body to overcome strength and balance challenges to re-establish and maintain a healthy posture.
Injury Medical Chiropractic and Functional Medicine Clinic
As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Our clinic integrates Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine to create customized care plans that promote natural healing, mobility, and long-term wellness. By focusing on flexibility, agility, and strength, we empower patients to thrive, regardless of age or health challenges. At El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately focus on treating patients after injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility, and agility programs tailored for all age groups and disabilities. We use in-person and virtual health coaching and comprehensive care plans to ensure every patient’s personalized care and wellness outcomes.
Enhance Your Lifestyle Today with Chiropractic Care
References
Le Huec, J. C., Saddiki, R., Franke, J., Rigal, J., & Aunoble, S. (2011). Equilibrium of the human body and the gravity line: the basics. European spine journal: official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society, 20 Suppl 5(Suppl 5), 558–563. https://doi.org/10.1007/s00586-011-1939-7
NASA. Jet Propulsion Laboratory, California Institute of Technology. (2013). What is gravity? Retrieved from https://gracefo.jpl.nasa.gov/news/5/what-is-gravity/
Physiopedia. (2025). Centre of gravity. https://www.physio-pedia.com/Centre_of_Gravity
Hasegawa, K., Amabile, C., Nesme, M., & Dubousset, J. (2022). Gravity center estimation for evaluation of standing whole body compensation using virtual barycentremetry based on biplanar slot-scanning stereoradiography – validation by simultaneous force plate measurement. BMC musculoskeletal disorders, 23(1), 22. https://doi.org/10.1186/s12891-021-04948-5
Kim, D. H., Park, J. K., & Jeong, M. K. (2014). Influences of posterior-located center of gravity on lumbar extension strength, balance, and lumbar lordosis in chronic low back pain. Journal of Back and Musculoskeletal Rehabilitation, 27(2), 231–237. https://doi.org/10.3233/BMR-130442
Can postural assessments help identify problems with how a person stands or sits, which can lead to various musculoskeletal issues?
Postural Assessment
Proper posture is an exercise in which the muscles support the skeleton in a comfortable, stable, and efficient alignment. Healthy posture is present when the body is still and when moving. However, numerous factors can affect and hinder posture. These include daily wear and tear, injury, illness, or a condition. A posture assessment is a process that identifies posture issues and their root causes, often using visual and palpation techniques, and can help determine appropriate treatment or exercises. (Science Direct, 2007)
Visual Assessment
Observing the body’s alignment and symmetry from different angles (anterior, posterior, and lateral views).
Consider their daily activities, work environment, and any previous injuries. (Du, S. H. et al., 2023)
Wall Test
The patient stands against a wall with their feet shoulder-width apart and heels about 6 inches from the baseboard.
If they have good posture, their ears will be vertically aligned with their shoulders, and their head will be no more than three finger widths from the wall. (Physiopedia, 2025)
Professionals Who Can Perform a Posture Assessment
Physiotherapists
Professionals trained in assessing and treating musculoskeletal problems.
Chiropractors
Professionals who focus on the spine and nervous system.
Fitness Professionals
Personal trainers or other fitness professionals can use posture assessments to help clients improve their posture and movement.
Ergonomists
Professionals who specialize in designing workspaces and environments to promote good posture and reduce strain.
Injury Medical Chiropractic & Functional Medicine Clinic
Talk to a healthcare provider to learn what interventions would help the most. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Singla, D., & Veqar, Z. (2014). Methods of postural assessment used for sports persons. Journal of clinical and diagnostic research: JCDR, 8(4), LE01–LE4. https://doi.org/10.7860/JCDR/2014/6836.4266
Du, S. H., Zhang, Y. H., Yang, Q. H., Wang, Y. C., Fang, Y., & Wang, X. Q. (2023). Spinal posture assessment and low back pain. EFORT open reviews, 8(9), 708–718. https://doi.org/10.1530/EOR-23-0025
For individuals dealing with posture problems causing neck, back, and shoulder pain, can pectoralis minor stretches designed to work these areas be a part of physical therapy or as regular exercises at home?
Pectoralis Minor Muscle Stretches
The pectoralis minor is a small, triangular muscle situated deep to the pectoralis major in the anterior chest wall. It originates from the margins of the third to fifth ribs adjacent to the costochondral junction and connects to the coracoid process of the scapula. The pectoralis minor helps with posture, mobility, and shoulder stability and aids breathing. Muscle tightness can cause pain in the chest, shoulder, and neck and a restricted range of motion. Strain and injuries can occur during activities involving overhead movements or forceful pushing. Pectoralis minor stretches are designed to work these muscles that span the ribs and connect to the shoulder to help improve posture and relieve pain and chest weakness. They can help reduce muscle tightness and other conditions like thoracic outlet syndrome. (Kaur U. et al., 2023) (Wagner E. R. et al., 2023) Talk with a healthcare provider Before starting any exercise or stretching program.
Corner Pectoralis Stretch
A corner pec stretch is similar to a wall push-up, except the emphasis is on staying in a position that lengthens the chest muscles. It’s important to move the whole body as a unit and not bend.
Stand facing a corner with a relaxed, upright posture.
Place your feet so they are parallel, and bend your knees slightly.
Stay as relaxed as possible during the movement to protect your joints.
Keep your gaze forward.
Place your forearms and palms over the walls where two walls connect at a right angle.
With your elbows bent to 90 degrees, move forward into the corner of the wall until you feel a comfortable stretch in the pectorals.
The doorway stretch is similar to the corner stretch. It works the pectoralis major and the minor muscles and helps with mobility. To perform: (Maryland Pain & Wellness Center, 2025)
Stand in a doorway with your feet placed together.
Place the palms and forearms on either side of the doorway.
Your elbows should be even with your shoulders and bend at a 90-degree angle.
Keep your back straight.
Take a step forward, leaning into the doorway.
You should feel the stretch in the muscle.
Repeat the stretch with the other foot.
Exercise and ergonomic changes to your chair or desk height can help improve posture and relieve muscle tightness. (Kaur U. et al., 2023)
T Stretch
The T stretch stretches the front of the chest and is done on the floor, typically with a foam roller placed directly under the spine. To perform: (OrthoCarolina, N.D.)
Lie down on your back with the foam roller aligned to the spine.
Make sure your head and tailbone are supported.
Open your arms straight out like a T.
Hold the position while stretching.
Y Stretch
The Y stretch is similar to the T stretch; both reduce chest muscle tightness and discomfort. To perform: (OrthoCarolina, N.D.)
Use the same foam roll position, lying on your back with the head and tailbone supported and aligned.
Stretch the arms out above your head, placing them into the shape of a Y.
Allow the chest muscles that connect to the arms to relax.
Studies have examined how quickly a prone scapular retraction can help stretch the back and shoulders. Results suggest the exercises must be performed longer before the pectoralis minor is lengthened to improve symptoms. (Dye J., Allyn M., & Frank C. 2024) However, further research is needed.
Health Conditions
Pectoralis minor stretches may be part of a personalized therapy program to improve mobility, posture, and/or breathing and sleep quality with health conditions that include:
Stretching and strengthening exercises can help improve their flexibility and function. Exercises can improve strength and function by standing or lying down, depending on the stretch.
Injury Medical Chiropractic and Functional Medicine Clinic
The pectoralis minor muscles are often overlooked in clinical examinations but can contribute to musculoskeletal pain and dysfunction. A healthcare provider can teach about stretches, how they can help, and whether they are safe for the individual’s injury and/or condition. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Doorway Stretching Routine
References
Kaur, U., Shrestha, D., Hussain, M. A., Dalal, P., Kalita, M., Sharma, V., & Sharma, S. (2023). Prompt Impact of Muscle Energy Technique on Pectoralis Muscle Tightness in Computer Users: A Quasi-Experimental Study. Journal of Lifestyle Medicine, 13(2), 123–128. https://doi.org/10.15280/jlm.2023.13.2.123
Wagner, E. R., Gottschalk, M. B., Ahmed, A. S., Graf, A. R., & Karzon, A. L. (2023). Novel Diagnostic and Treatment Techniques for Neurogenic Thoracic Outlet Syndrome. Techniques in hand & upper extremity surgery, 27(2), 100–114. https://doi.org/10.1097/BTH.0000000000000419
University of North Carolina School of Medicine. (2020). Upper Body Stretching. https://www.med.unc.edu/htcenter/wp-content/uploads/sites/711/2020/04/Upper-Body-Stretching.pdf
Maryland Pain & Wellness Center. (2025). Stretches to Help with Strained Chest Muscles. Maryland Pain & Wellness Center Restoring Hope, Rebuilding Lives. https://www.marylandpainandwellnesscenter.com/blog/stretches-to-help-with-strained-chest muscles#:~:text=With%20your%20knees%20bent%20and,assist%20in%20deepening%20the%20stretch.
OrthoCarolina. (N.D.). Stretching Guide to Ease Tight Muscles. https://www.orthocarolina.com/storage/wysiwyg/stretching_guide_1.pdf
Dye, J., Allyn, M., & Frank, C. (2024). Is there an immediate effect on pectoralis minor length after performing a prone scapular retraction exercise using typical sets and repetitions in pain-free participants? Journal of bodywork and movement therapies, 40, 1014–1019. https://doi.org/10.1016/j.jbmt.2024.07.026
Chankavee, N., Amatachaya, S., Hunsawong, T., Thaweewannakij, T., & Mato, L. (2023). Effects of modified long stick exercise on hyperkyphosis, muscle imbalance, and balance control in elderly community-dwelling women with hyperkyphosis. Journal of back and musculoskeletal rehabilitation, 36(5), 1151–1162. https://doi.org/10.3233/BMR-220350
Liao, Y. X., Saiken, A., Chang, X., Guo, Y. F., Tan, Z., Deng, F., Meng, Q. L., Zhen, H., Li, Y. M., & Fang, B. M. (2025). Associations of fat, bone, and muscle indices with disease severity in patients with obstructive sleep apnea-hypopnea syndrome. Sleep & breathing = Schlaf & Atmung, 29(1), 82. https://doi.org/10.1007/s11325-024-03241-8
Thongchote, K., Chinwaro, U., & Lapmanee, S. (2024). Effects of scapulothoracic exercises on chest mobility, respiratory muscle strength, and pulmonary function in male COPD patients with forward shoulder posture: A randomized controlled trial. F1000Research, 11, 1284. https://doi.org/10.12688/f1000research.126832.2
Are individuals with high foot arches or participating in sports involving repetitive ankle motion at risk for developing peroneal tendon injuries?
Peroneal Tendon Injuries
The peroneal tendons connect the muscles of the outer side of the lower leg to the foot. They may be acute—occurring suddenly—or chronic—developing over time. The basic types of peroneal tendon injuries are tendonitis, tears, and subluxation.
Anatomy and Function
The two major peroneal muscles (peroneus longus and peroneus brevis) are outside the lower leg, next to the calf muscles. The peroneal tendons run along the outer side of the ankle and attach to the foot, connecting these muscles to bone. They help stabilize the ankle joint, point the foot downward (plantarflexion), and turn the foot outward (eversion). In normal gait, the motion of the peroneal muscles is balanced by the muscles that invert the foot or rock the foot inward from the ankle. The two peroneal tendons sit one on top of the other right behind the fibula (the smaller lower leg bone). This closeness can contribute to problems with the peroneal tendons, as they rub together behind the ankle.
Tendonitis
The most common problem is inflammation or tendonitis. The tendons are usually inflamed just behind the fibula bone at the ankle joint. This part of the fibula is the bump on the outside of the ankle, and the peroneal tendons are located just behind that bony prominence. Tendonitis can either result from repetitive overuse or an acute injury. Common symptoms of tendonitis include:
Pain behind the ankle
Swelling over the peroneal tendons
Tenderness of the tendons
Pain usually worsens if the foot is pulled down and inwards, stretching the peroneal tendons.
Typical treatment of peroneal tendonitis is accomplished by:
Ice application
Applying ice to the area can help reduce swelling and control pain.
Rest
Resting is important to allow the tendon to heal.
A supportive device (walking boot or ankle brace) or crutches can help in severe cases.
Braces and boots provide support, reduce tendons’ stress, and allow rest and inflammation to subside.
Anti-inflammatory Medications
Motrin or Aleve are anti-inflammatory and can reduce the swelling around the tendon.
Physical Therapy
Physical therapy can help restore normal ankle joint mechanics, help with swelling and pain relief, and correct strength imbalances.
Cortisone Injections
Cortisone injections are low-risk if administered to the area around the tendon and not more often than every three months.
Ultrasound guidance can help ensure the medication is injected into the correct area. (Walt J. & Massey P. 2023)
Tendon Tears
Tears can occur and are more likely to happen in the peroneus brevis tendon. Tears are believed to be the result of two issues with the tendon. One is the blood supply. Tears of the peroneus brevis tendon almost always occur in the area where the blood supply and nutrition of the tendon are the poorest.
The second issue is the closeness between the two tendons, causing the peroneus brevis tendon to be wedged between the peroneus longus tendon and the bone. (Saxena A., & Bareither D. 2001) Tears of the peroneus brevis tendon are often treated with the same treatments for tendonitis. About half of the tears diagnosed by imaging are found to be asymptomatic. For individuals who don’t find lasting relief from symptoms, surgery may be necessary. Surgical options for peroneal tendon tears (Dombek M. F. et al., 2001)
Tendon Debridement and Repair
During a tendon debridement, the damaged tendon and the surrounding inflammatory tissue are removed.
The tear can be repaired, and the tendon can be tubularized to restore its normal shape.
Tenodesis
A tenodesis is a procedure where the damaged area of the tendon is sewn to the normal tendon.
In this case, the damaged segment of the peroneal tendon is removed, and the ends left behind are sewn to the adjacent remaining peroneal tendon.
Tenodesis is often recommended for tears involving more than 50% of the tendon. (Castilho R. S. et al., 2024)
Depending on the surgical procedure, Recovery after surgery can take several weeks of restricted weight-bearing and immobilization. Following immobilization, therapy can begin. Recovery is usually six to 12 weeks, depending on the surgery, but a full return to sports and activities may take several months. Risks of surgery include infection, stiffness, skin numbness near the incision, persistent swelling, and persistent pain.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
The Difference of Using Custom Foot Orthotics
References
Walt, J., & Massey, P. (2025). Peroneal Tendon Syndromes. In StatPearls. https://www.ncbi.nlm.nih.gov/pubmed/31335074
Saxena, A., & Bareither, D. (2001). Magnetic resonance and cadaveric findings of the “watershed band” of the Achilles tendon. The Journal of foot and ankle surgery: official publication of the American College of Foot and Ankle Surgeons, 40(3), 132–136. https://doi.org/10.1016/s1067-2516(01)80078-8
Dombek, M. F., Orsini, R., Mendicino, R. W., & Saltrick, K. (2001). Peroneus brevis tendon tears. Clinics in podiatric medicine and surgery, 18(3), 409–427.
Castilho, R. S., Magalhães, J. M. B., Veríssimo, B. P. M., Perisano, C., Greco, T., & Zambelli, R. (2024). Minimally Invasive Peroneal Tenodesis Assisted by Peroneal Tendoscopy: Technique and Preliminary Results. Medicina (Kaunas, Lithuania), 60(1), 104. https://doi.org/10.3390/medicina60010104
Can individuals who sit for long hours daily prevent tight neck and shoulder muscles by improving their posture, regularly stretching, and massaging their trapezius muscles?
Trapezius Self Massage
The trapezius muscle is a triangle-shaped muscle in the upper back that starts at the base of the neck, spans the length of the upper shoulders, and extends into the middle back. This muscle’s main function is stabilizing and moving the scapula/shoulder blade. The trapezius also helps to move the head, neck, arms, shoulders, and torso, stabilizes the spine, and plays an important role in posture. Physical and mental stress can tighten the trapezius muscle, leading to neck and shoulder pain. Learning to perform a trapezius self-massage can ease tension and provide pain relief. (Domingo A. R. et al., 2017)
Anatomy
The trapezius consists of three parts in three different areas of the back. The bottom of the skull, across the shoulders, and down to the mid back. A trapezius self-massage focuses on the upper portion of the traps. This part is located at the top of the shoulders. To find the upper trapezius, cross one arm in front of your body so that you can place the palm on top of the other shoulder.
For a trapezius self-massage, you need to know that there are two areas where your upper traps start and where the muscle connects to a bone. The first point is on the bottom of the skull, close to the center of the back of the skull. Start there with your fingers and trace the muscle down the back of the neck to where the shoulders widen. If you get lost, You can walk your fingers up or down the muscle on either side to relocate its origin at the base of the skull, the vertebra at the base of your neck that sticks out. This is C-7, another of the upper trapezius’s origin sites. (University of Washington Department of Radiology, 2025)
Massage Technique
Massage oil is optional but can hydrate the skin during a massage. You can perform the trapezius self-massage using your hands.
Start at the Base of The Neck
Choose one shoulder to work at a time.
Raise the arm on the opposite side of your body.
Reach this arm across your body and fold it around your neck so that your fingers rest at the back base of your neck.
Apply a decent amount of pressure to the muscle while moving your fingers in a circular motion.
The action is similar to kneading dough.
Massage this area at the base of your neck for about 30 seconds to start.
If this part of your muscle is sore, you can massage it longer.
Slowly Work Out Towards The End of The Shoulder
Once you have spent about 30 seconds massaging the muscle at the base of the neck, work your way out toward the end of your shoulder.
In close increments, in your fingers across the trapezius muscle, spending at least 30 seconds at each point.
Follow the muscle until you reach the end of the shoulder.
Apply enough pressure, and use slow, rhythmic movements so that you feel relief.
If the pressure is not relieving or makes you wince, it’s too much.
Repeat as Needed
Repeat each side two to three times before switching to the other shoulder. After massaging, you may notice a certain trapezius area is particularly sore or tense. Zero in on those areas a little longer. Remember to relax throughout the trapezius self-massage. This is an opportunity to learn where tension is in your neck and shoulders and how to apply pressure to relieve it. This knowledge can also help you be mindful throughout your day, whether sitting, doing chores, or other physical activities. If you notice scrunching or slouching, massage the trapezius and remind yourself to keep your shoulders relaxed.
Benefits
Tension and tightness in the trapezius muscle are common, particularly among individuals who work in an office, do manual labor, or deal with a lot of stress. (Marker R. J. Campeau S., & Maluf K. S. 2017) Trapezius strains are a common overuse injury that is more likely to happen when the muscle is tight. (Salavati M. et al., 2017) The injury can cause unhealthy posture to avoid the pain. This poor posture will place more stress on the muscles, leading to a cycle of poor posture and chronic pain. A trapezius self-massage can benefit in many ways, including:
Improved blood circulation
Better quality of sleep
Improved posture
Improved range of motion
Decreased swelling
Faster recovery after workouts
Reduced risk of injury
Seeing a Healthcare Provider
Like any other muscle in the body, the trapezius can be injured and requires special treatment to recover. Sometimes, the neck or shoulder pain may not come from the trapezius muscle. Consider seeing a healthcare provider if you have pain in your neck or shoulder that doesn’t get better within a week or two, especially if it isn’t responding to at-home treatment. Regardless of how long you have been experiencing pain or stiffness, contact a healthcare provider if it prevents you from getting adequate sleep or interfering with daily activities. Reasons to see a healthcare provider immediately for neck or shoulder pain include: (Mount Sinai, 2025)
There is sudden pressure or pain in the left shoulder, which can sometimes signal a heart attack.
A fall or accident resulted in pain, swelling, or problems moving the neck or arm.
If there is shoulder pain, a fever, swelling, or redness.
The skin on the shoulder area appears discolored.
It’s important to take regular breaks to stretch and move your muscles. You can release tension in the trapezius by doing shoulder shrugs throughout the day and stretching regularly. When the trapezius feels tight or sore, give yourself a massage.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Whiplash Chiropractic Massage Therapy
References
Domingo, A. R., Diek, M., Goble, K. M., Maluf, K. S., Goble, D. J., & Baweja, H. S. (2017). Short-duration therapeutic massage reduces postural upper trapezius muscle activity. Neuroreport, 28(2), 108–110. https://doi.org/10.1097/WNR.0000000000000718
University of Washington Department of Radiology. (2025). Trapezius. https://rad.washington.edu/muscle-atlas/trapezius/
Marker, R. J., Campeau, S., & Maluf, K. S. (2017). Psychosocial stress alters the strength of reticulospinal input to the human upper trapezius. Journal of Neurophysiology, 117(1), 457–466. https://doi.org/10.1152/jn.00448.2016
Salavati, M., Akhbari, B., Ebrahimi Takamjani, I., Ezzati, K., & Haghighatkhah, H. (2017). Reliability of the Upper Trapezius Muscle and Fascia Thickness and Strain Ratio Measures by Ultrasonography and Sonoelastography in Participants With Myofascial Pain Syndrome. Journal of Chiropractic Medicine, 16(4), 316–323. https://doi.org/10.1016/j.jcm.2017.06.003
Mount Sinai. (2025). Shoulder pain. https://www.mountsinai.org/health-library/symptoms/shoulder-pain
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