Back Clinic Chiropractic Spine Care Team. The spine is designed with three natural curves; the neck curvature or cervical spine, the upper back curvature or thoracic spine, and the lower back curvature or lumbar spine, all of which come together to form a slight shape when viewed from the side. The spine is an essential structure as it helps support the upright posture of humans, it provides the body with the flexibility to move and it plays the crucial role of protecting the spinal cord. Spinal health is important in order to ensure the body is functioning to its fullest capacity. Dr. Alex Jimenez strongly indicates across his collection of articles on spine care, how to properly support a healthy spine. For more information, please feel free to contact us at (915) 850-0900 or text to call Dr. Jimenez personally at (915) 540-8444.
Real-Life Posture Rehab: How El Paso Back Clinic Helps You Move Better Every Day
Move around and change posture positions throughout the day.
Improving posture is one of the fastest ways to feel stronger, breathe easier, and protect your spine—especially if you live with long commutes, heavy work, or hours at a desk, like many people in El Paso. At El Paso Back Clinic, Dr. Alexander Jimenez, DC, APRN, FNP-BC, and his team see every day how targeted physical activity, along with integrative chiropractic and nurse practitioner (NP) care, can turn slouching and stiffness into confident, upright movement. El Paso, TX Doctor Of Chiropractic+1
This article explains, in simple language:
What good posture really is
Recommended physical activities and exercises to enhance posture
How yoga, Pilates, and mind-body practices improve alignment
Easy desk and “tech neck” fixes
How integrative chiropractic care supports posture
How nurse practitioners help with medical, ergonomic, and lifestyle support
How the El Paso Back Clinic combines all of this in real-world care
What “Good Posture” Means (and Why It Matters in Daily Life)
Good posture means your body is stacked in a natural, balanced way:
Ears over shoulders
Shoulders over hips
Hips over knees and ankles
Spine holding its natural curves (neck, mid-back, low back)
When posture is poor—like slouching over a phone or leaning forward at a desk—stress builds up in your neck, shoulders, and back. Over time, this can lead to:
Chronic neck and back pain
Tension headaches
Fatigue and shallow breathing
Tight hip flexors and weak glutes
Early joint wear and tear
Research and clinical guides show that specific exercises and posture-friendly habits can reduce pain and improve alignment by strengthening postural muscles and keeping you moving throughout the day. Healthline+2Harvard Health+2
At El Paso Back Clinic, Dr. Jimenez often reminds patients that posture is not about “standing stiff.” It is about a strong, relaxed, and mobile spine that can handle work, sports, and life in the desert heat. El Paso, TX Doctor Of Chiropractic+1
Core Principles of Posture-Focused Exercise
Most effective posture plans share the same core goals:
Strengthen the core and back—so your spine has solid support
Activate glutes and shoulders—to counter slumping and hip stress
Improve flexibility—especially in chest, hip flexors, and hamstrings
Train body awareness—so you notice and correct slouching
Add low-impact cardio—to boost circulation and recovery
Think of Your Program in Simple Pieces
Try to include each week:
2–3 days of core and back strengthening
2–3 days of mobility and stretching
2–4 days of low-impact cardio like walking or swimming
Daily micro-breaks from sitting or driving
That may sound like a lot, but many of these can be done in 10–20 minute blocks and woven into your normal day.
Foundational Strength Exercises for Better Posture
Many posture programs start with bodyweight moves you can do at home—no machines, no fancy equipment. Sources on physical therapy and spine health support these exercises. Healthline+2Primal Physical Therapy+2
Planks (Front and Side Planks)
Why they help: Planks strengthen your deep core, shoulders, and glutes. A strong core keeps your spine from sagging or arching too much.
Basic front plank:
Start on your forearms and toes
Keep your body in a straight line from head to heels
Gently pull your belly toward your spine
Hold 20–30 seconds, rest, repeat 2–3 times
Side planks add extra stability for your sides and hips, which support upright posture. Woodlands Sports Medicine
Bird-Dog
Why it helps: Bird-dog builds core and back strength while training balance and control.
How to do it:
Start on hands and knees
Extend your right arm forward and left leg back
Keep your hips level; don’t twist
Hold 3–5 seconds, then switch sides
Do 8–10 reps per side
Physical therapists often use this exercise to improve posture and relieve back pain. Primal Physical Therapy+1
Glute Bridges
Why they help: Bridges work the glutes and hamstrings and relieve stress on the lower back.
Lie on your back, knees bent, feet flat
Press through your heels and lift your hips
Squeeze your glutes at the top
Hold 3–5 seconds, then lower
Repeat 10–15 times
Strong glutes help balance tight hip flexors from long periods of sitting, which is very common among drivers and office workers in El Paso. Primal Physical Therapy+1
Superman Exercise
Why it helps: The Superman move targets the “posterior chain,” the muscles along the back of your body that help prevent slouching. Woman & Home
Lie face down
Lift your chest, arms, and legs slightly off the floor
Hold briefly and lower with control
Start with 5–8 reps
This move is especially useful if you sit a lot or look down at screens, as it helps your back muscles stay active.
Rowing Movements (Bands or Dumbbells)
Why they help: Rowing exercises strengthen the upper back and shoulder stabilizers that pull your shoulders back.
Use a resistance band or light dumbbells
Pull your elbows back and squeeze your shoulder blades together
Mobility and Stretching: Releasing the “Posture Brakes”
If strength is the “engine,” tight muscles are the “brakes.” You need both to work well. Stretching and mobility exercises help open areas that tend to tighten up, such as the chest, neck, hips, and upper back. Illinois Back Institute+1
Key Posture Stretches
Chest Opens / Doorway Stretch
Stand in a doorway with your forearms on the frame
Gently lean forward until you feel a stretch across your chest
Gently slide your chin straight back (like a mini “double chin”)
Hold 3–5 seconds
Repeat 10 times
Cat-Cow
On hands and knees
Slowly round your back toward the ceiling, then gently arch it
Move with your breath for 8–10 cycles
Hip Flexor Stretch
In a half-kneeling position, gently shift your hips forward
Keep your torso upright; avoid over-arching your back
Hold 20–30 seconds on each side
These stretches are simple but powerful when done daily—especially if you spend long hours driving I-10 or sitting at a workstation in El Paso. Illinois Back Institute+1
Mind-Body Practices: Yoga, Pilates, and Tai Chi
Mind-body exercises are excellent for posture because they combine strength, flexibility, and body awareness.
Yoga for Alignment and Awareness
Yoga routines often include:
Mountain Pose (Tadasana)—teaches what upright alignment feels like
Child’s Pose and Cat-Cow – gently move and decompress the spine
Bridge Pose – strengthens glutes and back
Chest opener poses—counter phone and computer hunching
Research-based guides show yoga can improve postural muscle endurance and help people become more aware of how they carry themselves. Healthline+1
Pilates for Core Control
Pilates focuses on:
Deep core strength
Controlled breathing
Smooth, precise movements
Many physical therapy and rehab programs use Pilates-style exercises to support spinal alignment and postural stability. Primal Physical Therapy+1
Tai Chi for Balance and Relaxed Upright Posture
Tai chi uses slow, flowing movements with calm breathing. It helps:
Improve balance and coordination
Encourage relaxed, upright posture
Reduce stress and muscle guarding
Chiropractic resources often recommend swimming, walking, yoga, and tai chi as ideal companions to chiropractic care. Muscle and Joint Chiropractic+1
Everyday Physical Activities That Support Posture
You don’t have to become a gym athlete to help your posture. Many everyday activities, done with good form, support a healthier spine.
Helpful posture-friendly options include:
Walking:
Encourages natural spinal motion
Easy to fit into breaks or evenings
Swimming:
Full-body, low-impact workout
Strengthens back and shoulder muscles with less joint stress
Dancing:
Builds coordination and body awareness
Helps you practice an upright chest and an active core
Cycling (with proper bike fit):
Strengthens hips and legs
Supports overall fitness and endurance
Clinics that treat back pain often highlight walking and swimming as key activities for long-term spinal health. Illinois Pain & Spine Institute+1
Desk, Phone, and “Tech Neck”: Quick Fixes You Can Actually Use
Long hours on a computer or phone are a major reason posture has become such a problem. Harvard Health and orthopedic clinics stress the importance of frequent movement breaks and simple desk exercises. Harvard Health+2barringtonortho.com+2
Desk-Friendly Posture Break Routine
Try this mini-routine a few times each day:
Chin tucks – 10 reps
Shoulder blade squeezes – hold 5 seconds × 10 reps
Seated Cat-Cow – 5–10 slow breaths
Forward fold stretch next to your desk—hold 20–30 seconds
Simple Ergonomic Tips
Keep feet flat on the floor
Hips and knees are near 90 degrees
Screen at or just below eye level
Use a small lumbar support or rolled towel behind your low back
Stand and walk at least every 30–60 minutes
Recent expert tips also support using standing desks, wireless headphones for “walking meetings,” and light resistance bands at your station to keep postural muscles awake. Harvard Health+1
How Integrative Chiropractic Care at El Paso Back Clinic Supports Posture
Chiropractic care focuses on the spine, joints, and nervous system. Integrative chiropractic care goes further, combining adjustments with corrective exercises, lifestyle coaching, and medical input from NPs. Advanced Spine & Posture+1
What a Posture-Focused Chiropractic Visit Often Includes
The Nurse Practitioner’s Role in Supporting Posture
At El Paso Back Clinic, Dr. Jimenez works not only as a chiropractor but also as a board-certified family nurse practitioner, which provides a broader, medically informed perspective on posture-related problems. El Paso, TX Doctor Of Chiropractic+1
A nurse practitioner can:
Review your full medical history
Identify arthritis, osteoporosis, nerve issues, or autoimmune conditions that affect posture.
Order and interpret imaging and labs
X-rays, MRIs, and blood work when appropriate
Prescribe or adjust medications
Short-term pain or muscle-relaxant use when necessary
Coordinate referrals
Physical therapy, pain management, and surgical consults if needed
Give lifestyle and ergonomic counseling
Weight management, sleep, stress, and work setup
Use telemedicine for follow-up
To keep you on track with your exercise and pain management plan
This integrative model makes it easier to catch red flags early, adjust plans safely, and provide each patient with a personalized path rather than a one-size-fits-all list of exercises.
How Dr. Alexander Jimenez Combines Physical Activity, Chiropractic Care, and NP Expertise
With decades of experience in personal injury, sports, and functional medicine, Dr. Jimenez has seen the same pattern again and again: posture improves the most when hands-on care, smart exercise, and patient education are combined. El Paso, TX Doctor Of Chiropractic+2El Paso, TX Doctor Of Chiropractic+2
In his clinical observations at El Paso Back Clinic:
Agility and functional training (such as controlled squats, lunges, and balance drills) help patients return to sports, warehouse work, or family life with greater resilience.
Posture work is often integrated with nutrition, sleep, and stress management, because tired, inflamed bodies struggle to maintain good alignment. El Paso, TX Doctor Of Chiropractic+1
This dual license (DC + APRN, FNP-BC) allows Dr. Jimenez to move comfortably between spine mechanics and whole-person health, which is ideal for complex posture and pain cases.
Sample Weekly Posture-Boosting Plan (General Example)
This is a general example for educational purposes, not a personal prescription. Always consult your provider—especially if you have pain, injuries, or medical conditions.
Posture check around your home and car: adjust chairs, pillows, and monitor height
Patients at El Paso Back Clinic often have a plan customized to their injury type (auto accident, work injury, or sports strain) and their job or sport. El Paso Back Clinic® • 915-850-0900+1
Safety Tips: When to Get Help
Stop and get professional care if posture exercises cause:
Sharp or stabbing pain
Numbness or tingling in arms or legs
New weakness or loss of coordination
Trouble walking or standing
Loss of bladder or bowel control (emergency—seek urgent care)
A chiropractor can evaluate your spine and joints; a nurse practitioner can check for underlying medical causes. At El Paso Back Clinic, the team works together to decide whether you need imaging, medication, rehab, or a referral to another specialist. El Paso, TX Doctor Of Chiropractic+1
Bringing It All Together
To enhance posture and protect your spine:
Strengthen your core, back, and glutes with planks, bridges, bird-dogs, rows, and Supermans
Stretch your chest, neck, and hips to release tight, “slouching” muscles
Use mind-body practices like yoga, Pilates, and tai chi to build body awareness
Add low-impact activities like walking and swimming to support overall spine health
Fix your desk and phone habits with regular movement breaks and better ergonomics
At El Paso Back Clinic, integrative chiropractic care and nurse practitioner support bring all of these pieces together. With Dr. Alexander Jimenez’s dual training, patients receive:
Spinal and joint adjustments
Corrective exercise and posture coaching
Medical evaluation, imaging, and medication management when needed
Telemedicine and follow-up plans that fit real life in El Paso
The goal is simple: help you stand taller, move with less pain, and feel stronger in everything you do—from lifting kids or boxes at work to walking the trails of the Franklin Mountains.
Faster Recovery After Spine Surgery: Enhanced Surgical Recovery (ESR) Programs at El Paso Back Clinic® in El Paso, TX
The doctor administers a local anesthetic into the patient’s affected area, using ultrasound to visualize the spine’s anatomical components.
Spine surgery can help treat serious back problems, such as pain from injuries, disc issues, or aging. At El Paso Back Clinic® in El Paso, TX, we focus on helping patients recover faster and more safely through modern methods. Enhanced Surgical Recovery (ESR), also called Enhanced Recovery After Surgery (ERAS), is a team-based plan that reduces the need for strong pain medications, shortens hospital stays, and lowers the risk of readmission. Led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, our clinic combines chiropractic care, nurse practitioner expertise, and new tools to support healing. This article explains the main parts of ESR for spine surgery, how it cuts opioid use, shortens hospital stays, and reduces readmissions. We also cover the big roles of integrative chiropractic care and nurse practitioners, plus exciting new tech like virtual reality (VR) for building strength after surgery.
Many people in El Paso face back pain from work, accidents, or daily life. Surgery may be necessary, but traditional methods can make recovery challenging. ESR improves this process by planning care before, during, and after the operation. It uses simple steps, such as teaching patients, eating better, and moving early. Studies show these measures can cut opioid use a lot and help people go home sooner (Dagal et al., 2023). At El Paso Back Clinic®, we work with surgeons to add non-drug options for even better results.
What Is Enhanced Surgical Recovery (ESR)?
ESR is a proven plan to make surgery recovery easier and quicker. It started in other surgeries, but now helps a lot with spine operations, such as fusions or disc repairs. The idea is to lower body stress and speed natural healing. Instead of staying in bed and taking many pain pills, patients move soon and use gentler pain control.
Key parts of ESR include:
Team Approach — Doctors, nurses, chiropractors, and therapists all work together.
Step-by-Step Care — Planning starts before surgery and continues at home.
Personal Plans — Care fits each person’s health needs.
Research shows ESR helps with many spine issues, from small fixes to big ones (Zaed et al., 2023). Reviews find that most programs use around 12 key steps, such as better pain management and early walking (Berk et al., 2025).
Main Components of ESR for Spine Surgery
ESR has steps before, during, and after surgery to make things smoother.
Before Surgery (Pre-Op)
Getting ready early helps avoid problems.
Teaching Patients: Learn what to expect, how to manage pain, and why moving matters. This lowers worry and helps follow the plan (Zaed et al., 2023).
Better Nutrition: Check for low energy or anemia. Eat protein and carbs to build strength. Nutritious food helps healing (Soffin et al., 2022).
Pain Prep: Start gentle meds like acetaminophen. Quit smoking to lower risks (American Association of Nurse Anesthesiology, n.d.).
Prehab Exercises: Build strength with walks or stretches.
These make surgery safer.
During Surgery (Intra-Op)
The team uses ways to protect the body.
Better Anesthesia: Short drugs to wake up fast. Add non-opioid options (Dagal et al., 2023).
Careful Fluids: Just the right amount to avoid issues.
Small Cuts: Less muscle damage for quicker recovery (Dietz et al., 2019).
Pain Blocks: Numb the area for hours after.
Patients feel better right away.
After Surgery (Post-Op)
Focus on rapid healing.
Early Walking: Get up soon and walk daily (Zaed et al., 2023).
Mixed Pain Control: Use non-opioids, ice, and movement.
Quick Eating: Start foods and drinks early.
Checks for Safety: Watch for clots or other issues.
These steps lower risks.
How ESR Reduces Opioid Use
Strong pain drugs like opioids help, but can lead to problems like addiction. ESR cuts its use by at least half (Dagal et al., 2023). At El Paso Back Clinic®, we add chiropractic methods for even less need.
Mixed Pain Options: Non-opioids first, like NSAIDs and nerve meds. Some programs use almost no IV opioids (HCA Healthcare, n.d.).
Teaching Non-Drug Ways: Ice, breathing, and adjustments.
Blocks and Early Move: Numb areas and walk to ease pain.
In fusions, opioids dropped considerably without worse pain (Dagal et al., 2023). This helps avoid side effects and promotes natural healing.
Shortening Hospital Stays with ESR
Long hospital time raises costs and risks. ESR cuts stay by 1-2 days (HCA Healthcare Today, 2022).
Early Movement: Prevents issues and builds strength.
Fast Nutrition: Energy for recovery.
Good Pain Control: Less bedtime.
Team Reviews: Go home when ready.
One example shows noticeable shortened stays (Dagal et al., 2023). Patients heal better at home.
Lowering Readmission Rates
Going back to the hospital is tough. ESR lowers this risk (HCA Healthcare Today, 2022).
Home Care Teaching: Know warning signs.
Follow-Ups: Calls from our team at El Paso Back Clinic®.
Fewer Problems: Better prep means fewer infections.
Full Care: Controls swelling early.
Fewer complications overall (Berk et al., 2025).
Integrative Chiropractic Care at El Paso Back Clinic®
Chiropractic care fits perfectly with ESR. At our clinic, Dr. Jimenez uses hands-on adjustments to align and relieve symptoms.
Before Surgery: Improve posture and movement.
Pain Without Drugs: Soft tissue work eases tension.
After Surgery: Reduce scar tissue and build mobility (New York City Spine, n.d.).
Nerve Help: Better signals for less pain.
We complement therapy for smoother recovery (Active Health Center, n.d.).
Role of Nurse Practitioners
Nurse practitioners (NPs) like Dr. Jimenez coordinate care.
Team Links: Connect everyone.
Teaching and Meds: Focus on safe, non-opioid options.
Tracking Progress: Adjust plans.
NPs help stick to ESR paths (American Association of Nurse Anesthesiology, n.d.).
New Tech: Virtual Reality (VR) for Recovery
VR uses games and guides to make rehab more enjoyable. It helps spine patients build strength.
Fun Exercises: Improves engagement and movement.
Less Pain Feel: Distraction helps.
Strength Gains: Tailored for muscles and focus.
Home Options: Practice alone.
Recent studies show VR speeds recovery after spine issues, like in cervical cases or general neurorehab (Bolton et al., 2025; various 2025 trials).
Insights from Dr. Alexander Jimenez at El Paso Back Clinic®
Dr. Alexander Jimenez, DC, APRN, FNP-BC, leads El Paso Back Clinic® with dual expertise in chiropractic and nursing. He uses team care for pain management and rehab after injuries or surgery. His plans include adjustments, nutrition, and integrative methods for better mobility without heavy drugs. He stresses whole-body healing for lasting results (Dr. Alex Jimenez, n.d.; LinkedIn, n.d.).
Conclusion
ESR programs accelerate spine surgery recovery and make it safer. With education, nutrition, movement, and team support, they reduce opioids, shorten stays, and lower readmissions. At El Paso Back Clinic® in El Paso, TX, we add chiropractic care and NP guidance for full support. New VR tech adds exciting ways to build strength. If facing spine surgery, ask about ESR and our integrative options. Contact us at 915-850-0900 for help.
Self-Massage Tools That Support Your Care at El Paso Back Clinic
Using A Percussive Massager Correctly: El Paso Back Clinic
At El Paso Back Clinic, patients do not just get an adjustment and leave. The team, led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, focuses on full-body recovery, including what you do at home between visits. El Paso Back Clinic® • 915-850-0900+1
One of the simplest ways to support your spine, joints, and muscles is with self-massage tools. When used correctly and with guidance, tools like foam rollers, massage balls, massage guns, and trigger point devices can:
Ease muscle tension
Improve circulation and tissue recovery
Help your adjustments “hold” longer
Support better posture and movement
However, not every tool is right for every person. The doctors, nurse practitioners, and rehab team at El Paso Back Clinic help patients decide which devices are safe for their bodies and how to use them without causing harm. El Paso Back Clinic® • 915-850-0900+1
Integrative Chiropractic Care at El Paso Back Clinic
Because Dr. Jimenez is both a chiropractor and a family nurse practitioner, he views your body from both structural and medical perspectives. This dual training helps him safely combine: El Paso, TX Doctor Of Chiropractic+1
Spine and joint alignment
Muscle and fascia recovery
Nerve health
Whole-person wellness, including nutrition and lifestyle
Self-massage devices fit into this model as home-care tools that extend the benefits of what happens in the clinic.
Why Self-Massage Tools Help Your Spine and Muscles
Most self-massage tools work by applying controlled pressure to muscles and fascia (the thin connective tissue around muscles). This pressure can:
Loosen tight areas that restrict movement
Improve local blood flow
Help your body remove waste products after activity
In simple terms, self-massage tools can help your body feel “less stuck” and more able to move. When your muscles and fascia move more freely, your joints can do the same, which supports your chiropractic adjustments.
Foam Rollers: A Core Tool for El Paso Back Clinic Patients
Foam rollers are one of the most recommended self-massage tools in chiropractic and rehab settings. They are firm foam cylinders you use under your back, hips, or legs as you slowly roll over them.
What Foam Rolling Does
Chiropractic and rehab sources describe foam rolling as a type of self-myofascial release that can:
Improve circulation and tissue oxygenation
Reduce muscle tightness and soreness
Support better posture by opening the chest and upper back
A chiropractic clinic article notes that foam rollers, when used properly, can enhance circulation and “support preventive chiropractic treatment,” while also helping with posture and movement. King Chiropractic Hand & Foot
Important: Foam rollers are usually not rolled directly over the lower back for patients with certain spine problems unless a provider has shown a safe method.
Basic Foam Rolling Tips
Your El Paso Back Clinic team may teach you:
Go slow. Roll slowly along the muscle, pausing on tender spots for 20–30 seconds.
Breathe. Relax your breathing instead of tensing up.
Control pressure. Use your arms and opposite leg to reduce weight if it is too intense.
Aim for “good discomfort.” If the pain is sharp, electric, or burning, stop and tell your provider.
Short sessions—5–10 minutes a day—can be enough to make a difference when done consistently.
Massage Balls and Spheres: Targeting the Tough Spots
Massage balls (such as lacrosse balls, rubber balls, or specialized therapy balls) deliver more precise pressure than a foam roller. They are very helpful for small or hard-to-reach areas. Articles on self-massage tools note that balls are especially useful for the feet, hips, and muscles around the spine. RAD Roller+3High Amplitude Health Chiropractic+3IDEA Health & Fitness Association+3
Areas Where Massage Balls Shine
Between the shoulder blades
Back of the shoulders and rotator cuff
Glutes and deep hip muscles
Bottom of the feet (plantar fascia)
Small tight spots along the spine (used carefully)
How Your Chiropractor Might Have You Use Them
Examples your provider might show you:
Wall technique:
Place the ball between your upper back and a wall.
Gently lean into it and roll up, down, or side-to-side until you find a tight spot.
Floor technique (hips):
Sit or lie with the ball under one buttock.
Slowly shift your weight until you feel a trigger point, then hold and breathe.
Foot rolling:
Stand or sit and roll the ball under your foot from heel to toes.
Use light to moderate pressure, not sharp pain.
Because these points can be very sensitive, Dr. Jimenez and his team usually suggest short, frequent sessions rather than long, aggressive work—especially in people with nerve irritation or high pain sensitivity. El Paso Back Clinic® • 915-850-0900+1
Percussion Massage Guns: High-Tech Help for Sore Muscles
Percussion massage guns use rapid pulses to work into muscle tissue. Articles reviewing these devices note that they can improve local blood flow, reduce muscle soreness, and assist recovery when used properly. Allure+3BarBend+3BarBend+3
Massage Guns vs. Foam Rollers
Fitness and recovery experts have compared massage guns with foam rollers: BarBend+1
Massage guns
More targeted
Easier to use while standing or sitting
Adjustable speeds and attachments
Can be very intense if used on high settings
Foam rollers
Broader, more gentle pressure
Less expensive
Great for overall mobility and posture work
At El Paso Back Clinic, a massage gun may be recommended for:
Large muscle groups like the quadriceps, hamstrings, and glutes
Athletes or highly active patients who need a quick recovery
Patients who struggle to get on and off the floor to use a foam roller
Safe Use Tips for Massage Guns
Based on physical therapy and recovery guidance: BarBend+1
Start with the lowest speed.
Move slowly over the muscle, not the bones.
Limit each area to about 1–2 minutes.
Avoid the front of the neck, directly over the spine, or areas with swelling or bruising.
Do not use directly over recent injuries or unhealed surgical sites, or if you have vascular conditions, unless your provider clears it.
The team at El Paso Back Clinic may show you which muscles are safe to massage with a massage gun and which areas to avoid.
Manual Trigger Point Tools and Massage Sticks
Manual tools like massage sticks, canes, and handheld knobs are popular because they let you apply deep pressure without overworking your hands. Chiropractic and massage supply companies offer many options, including neck supports, rollers, and trigger-point tools. Redison Tech LLC+3ScripHessco+3RAD Roller+3
Common Manual Tools
Massage sticks: Rolled along muscles in the legs and back
Trigger point canes: The Hooked shape allows you to press knots between the shoulder blades
Handheld knobs: Designed to mimic a therapist’s thumb or elbow
When Dr. Jimenez Might Suggest These
Long-standing muscle knots that flare between visits
Old injuries with scar tissue
Posture correction programs that need focused daily soft-tissue work
Often, these tools are paired with corrective exercises right after use. For example:
Use a trigger point cane on the upper back
Then do posture drills, band work, or thoracic mobility exercises
Many patients ask about back massager chairs, cushions, or handheld units for home use. Consumer guides and chiropractic associations discuss how these devices can provide gentle, hands-free relief for general muscle tension. The Spruce+2ACA Today+2
Possible Benefits
Soothing end-of-day relaxation
Heat plus massage to ease stiffness
Helpful for people who sit long hours or drive frequently around El Paso
However, these devices do not replace a full evaluation at El Paso Back Clinic, especially if you have:
Radiating pain, numbness, or tingling down the arms or legs
Known disc herniations, spinal stenosis, or severe arthritis
Recent injuries from car accidents, sports, or falls
In those cases, the clinic team may only clear gentle back massagers after imaging, testing, and a clear plan.
Myofascial Release and Why Guidance Matters
The deeper goal behind many of these tools is myofascial release—loosening tight fascia and muscle layers so they can move freely again. Educational articles on myofascial release stress that: Spine & Health Co+2Spine & Health Co+2
Fascia can become tight due to injury, overuse, or prolonged sitting.
Skilled manual therapy can teach you how to extend these techniques at home safely.
Poor technique or excessive pressure can irritate tissues and sometimes worsen pain.
That is why the El Paso Back Clinic team often:
Demonstrates tool use in the office
Gives written or video instructions
Uses telemedicine follow-ups to review technique
Adjust your plan if your symptoms change
Guided self-massage is much safer and more effective than guessing on your own.
When to Be Careful or Avoid Self-Massage Tools
Self-massage tools are not for everyone, nor for every situation. Always speak with your chiropractor, nurse practitioner, or medical provider first if you have:
Recent fractures or major sprains
Recent surgery
Active infection, fever, or unexplained weight loss
History of blood clots or bleeding disorders
Cancer, especially in bone
Severe osteoporosis
Stop and call your provider or seek emergency care if you notice:
Sudden, sharp, or electric pain
New numbness or weakness in arms or legs
Loss of bowel or bladder control
Also, avoid using tools directly over:
Joints and bony areas
Open wounds or rashes
Areas with obvious swelling or strong bruising
The El Paso Back Clinic team will clearly explain what is safe for your specific diagnosis.
Simple Self-Massage Routines for El Paso Patients
Below are example routines that Dr. Jimenez and the team might customize for different patient groups. These are not medical advice; they show how tools can be used when approved by your provider.
1. Desk and Driver Routine
Goal: Reduce neck and upper-back tension from screens and driving.
Tools: Foam roller, massage ball
3–5 minutes foam rolling mid-back against the floor or wall
2 minutes lying lengthwise on the roller to open the chest
2–3 minutes with a massage ball against the wall between the shoulder blades
Follow with simple chin tucks and shoulder blade squeezes
2. Post-Workout Recovery Routine
Goal: Help muscles recover after sports or gym workouts.
5–10 minutes foam rolling quads, hamstrings, glutes, and calves
1–2 minutes per muscle group with a massage gun on low speed
3–5 minutes of light stretching and mobility drills after using the tools
3. Gentle Routine for Chronic Back Pain
Goal: Support mobility without overloading sensitive tissues.
Tools: Soft foam roller, massage ball, possibly a gentle back cushion
2–3 minutes foam rolling glutes and upper back (avoiding painful low back areas)
2 minutes of gentle ball work for glutes and hips
Short session with a low-intensity back cushion, if cleared
Follow with core stability exercises prescribed by the clinic
4. Mobility and Posture Routine
Goal: Improve posture and spinal mobility for daily life.
Tools: Foam roller, trigger point cane
3–5 minutes of foam rolling the upper back and sides of the rib cage
3–5 minutes using a trigger point cane on knots between the shoulder blades
Then, posture drills, band pulls, and breathing exercises are prescribed
These routines are most powerful when combined with the chiropractic adjustments, rehab exercises, and nutrition plans created for you at El Paso Back Clinic. El Paso Back Clinic® • 915-850-0900+1
Telemedicine visits for follow-up and problem-solving
Integration with exercises, nutrition support, and lifestyle changes
The goal is simple:
Make home care safe, effective, and easy to follow so your body keeps healing between visits.
If you are a current or new patient in the El Paso area and want to know which self-massage tools are right for you, contact El Paso Back Clinic® (915-850-0900) to schedule an in-person or telemedicine consultation and get a plan that matches your spine, lifestyle, and goals. El Paso Back Clinic® • 915-850-0900+1
How Telemedicine Can Assist in the Management of Sciatica (with Integrative Chiropractic Care)
A man at home consults a chiropractor via telemedicine for back pain and sciatica.
Sciatica can make even simple tasks—like getting out of bed, sitting at a desk, or driving—feel almost impossible. When pain shoots down your leg or feels like burning, stabbing, or tingling, the idea of driving across town to sit in a waiting room can be overwhelming.
Telemedicine offers a way to get expert help for sciatica without leaving home. Telemedicine can significantly improve the quality of life for many individuals experiencing limited mobility or frequent flare-ups of pain. Spine specialists and integrative chiropractic teams now use secure video visits to evaluate symptoms, design treatment plans, and follow patients through recovery. UT Southwestern Medical Center+1
Dr. Alexander Jimenez, DC, APRN, FNP-BC, is a dual-licensed chiropractor and nurse practitioner in El Paso, Texas. His integrative model combines medical decision-making (such as imaging and prescriptions) with chiropractic and functional medicine. This blended approach fits perfectly with telemedicine because it allows him to assess nerve pain, guide movement, and adjust treatment plans over time—even when the patient is at home. El Paso, TX Doctor Of Chiropractic
What Is Sciatica?
Sciatica is not a disease by itself. It is a pattern of symptoms caused by irritation or compression of the sciatic nerve. This nerve starts in the lower back, runs through the hips and buttocks, and travels down each leg.
Common symptoms include:
Sharp or burning pain in the lower back, buttocks, and legs
Numbness, tingling, or “pins and needles” in the leg or foot
Weakness when trying to stand, walk, or lift the leg
Pain that worsens with sitting, coughing, or bending
Sciatica is usually caused by:
Herniated or bulging discs pressing on a nerve root
Spinal stenosis (narrowing of the spinal canal)
Degenerative disc disease
Muscle or joint dysfunction in the pelvis and lower back
Less commonly, tumors, infections, or serious conditions
Because sciatica can have many causes, proper evaluation and treatment planning are very important—this is where telemedicine can help you start sooner and stay on track.
What Is Telemedicine and How Does It Work for Back and Nerve Pain?
Telemedicine (also called telehealth) is health care delivered via secure video or phone rather than an in-person visit. You use a smartphone, tablet, or computer to speak with your provider, similar to a video call with family or friends.
Clinics that treat spine and nerve problems have made telemedicine a core part of their care model. They use it for first visits, follow-ups, second opinions, and surgical planning, especially for conditions like back pain, neck pain, and sciatica. UT Southwestern Medical Center+1
During a typical telemedicine visit for sciatica, your provider can:
Ask detailed questions about your pain pattern
Watch how you move on camera
Guide simple movement and strength tests
Review MRI, X-ray, or CT results
Explain treatment options, including chiropractic, physical therapy, injections, or surgery if needed
Many clinics report that they can accurately diagnose spine issues through video visits and that most telemedicine-based surgical plans do not require major changes after in-person exams. UT Southwestern Medical Center
Why Telemedicine Is Especially Helpful for Sciatica
People with sciatica often have trouble sitting, driving, or walking long distances. Telemedicine meets them where they are—literally.
Key benefits for sciatica patients
Less travel and less pain getting to care
No long car rides or sitting in waiting rooms
Easier for patients who have mobility issues or rely on others for transportation Southeast Texas Spine+1
Faster access to evaluation and treatment
Many clinics can schedule telemedicine visits sooner than in-person visits
You can start treatment earlier instead of waiting weeks to be seen
Better continuity of care
Telemedicine makes it easier to attend follow-ups, especially during long recovery plans
Providers can adjust medications, exercises, and activity limits in real time Southeast Texas Spine+1
Home-based evaluation of your real environment
Your provider can see your work setup, couch, bed, or home office
Straight-leg raise or seated leg raise while on camera
Heel and toe walking to assess nerve strength
Balance and gait observation
Imaging and tests
Your nurse practitioner or physician can order MRI, X-rays, or CT scans when needed
They may also recommend nerve tests (EMG/NCS) through in-person referrals
Spine centers and orthopedic clinics report that telemedicine visits can help determine when conservative care is sufficient and when urgent in-person care or surgery is needed. UT Southwestern Medical Center+1
Integrative Chiropractic Telemedicine for Sciatica
Integrative chiropractic telemedicine combines:
Medical care—history, diagnosis, imaging orders, prescriptions, and referrals
Chiropractic care—movement analysis, spinal and pelvic mechanics, and guided home-based therapies
Dr. Jimenez’s dual-scope role as a chiropractor and nurse practitioner is a strong example of this model. In his practice, he uses telemedicine to:
Review MRI and other imaging results with patients
Coordinate conservative care (chiropractic, physical therapy, massage, acupuncture, and functional medicine)
Monitor nerve symptoms and red flags that require fast in-person intervention
Looks for patterns of dysfunction in the lower back, pelvis, and hips
Guides you through gentle tests and movements
Designs a home exercise and stretching plan
Educates you about ergonomics, sleep positions, and movement habits
Even without hands-on adjustments, chiropractic expertise is used to understand mechanics and guide safe self-care at home. Evolve Chiropractic+2HealthCentral+2
Telemedicine and Medication Management for Sciatica
Telemedicine is also useful for medication oversight and pain management. Virtual pain management services can:
Review current medications and supplements
Start or adjust anti-inflammatory drugs, muscle relaxers, or nerve pain medications when appropriate
Help taper short-term medications to avoid long-term dependence
Coordinate with other therapies like physical therapy and chiropractic care Everlywell+1
This is important because the goal is not just to reduce pain for a few days but to manage it safely while addressing the underlying cause.
Guided Home Exercises and Self-Care for Sciatica via Telemedicine
A large part of sciatica management involves what you do every day at home. Telemedicine allows your integrative provider to coach you in real time.
Types of exercises a provider may guide over video
Always follow your own provider’s instructions. The list below is for education, not a personal prescription.
An integrative chiropractor, such as Dr. Jimenez, will often blend chiropractic reasoning (how joints and muscles are moving) with physical therapy-style exercise progressions to build strength and reduce nerve irritation over time. Integrative Medical of DFW+1
Telemedicine and Physical Therapy for Sciatica
Physical therapy is a key part of long-term sciatica care. Telemedicine makes it easier for your team to coordinate and supervise this care.
An NP–chiropractor team can:
Refer you to in-person physical therapy when you need hands-on manual work
Work with therapists to align goals: pain reduction, nerve mobility, strength, and posture
Review PT progress notes with you by video
Add or modify home exercises between in-person therapy visits
Modern integrative clinics describe physical therapy as treatment focused on your goals, your function, and your time—whether you are recovering from an acute episode of sciatica or managing long-term spine issues. Integrative Medical of DFW+1
Telemedicine for Office Workers and Remote Workers with Sciatica
Many people with sciatica sit for long periods at desks or work remotely at kitchen tables, couches, or beds. Poor ergonomics can worsen nerve pain.
Telemedicine allows providers to see your real work setup and give specific advice.
They may help you:
Adjust chair height, screen level, and keyboard position
Chiropractic-based telemedicine visits for office workers often focus on spinal alignment, hip position, and load sharing between joints — even if the provider cannot physically adjust the spine during the visit, they can teach you how to move better and reduce pressure on the sciatic nerve. tigardchiropracticautoinjury.com+1
How to Prepare for a Telemedicine Visit for Sciatica
Preparing well can make your telemedicine visit smoother and more helpful.
Before your appointment
Check your technology
Test your camera, microphone, and internet connection
Charge your device and have a backup (like a phone) ready
Choose your space
Find a quiet, private room
Make sure you have enough room to stand, walk, and lie down if needed
Gather information
List your current medications and supplements
Have your medical history and imaging reports handy
Dr. Jimenez’s clinical experience shows that when patients feel seen and supported—through regular check-ins, education, and coordinated care—they are more likely to stay consistent with their home program and achieve better long-term outcomes. El Paso, TX Doctor Of Chiropractic+1
Practical Tips for Getting the Most from Telemedicine for Sciatica
Here are some simple strategies to make telemedicine work for you:
Treat the visit like an in-person appointment
Show up on time and minimize distractions
Have a notebook handy for instructions
Be specific about your goals
“I want to sit for 30 minutes without pain”
“I want to walk around the block again”
Clear goals help your provider design better plans
Use photos or videos
Take a short video of how you walk or how you get out of a chair during painful times
Share this with your provider if their platform allows
Stay consistent with home exercises
Put reminders in your phone
Tie exercises to habits (after brushing teeth, after lunch, etc.)
Ask for a written or emailed summary
Many clinics send a visit summary through the patient portal
This can include your diagnosis, exercise plan, and red-flag symptoms
The Future: Telemedicine, Sciatica, and Integrative Care
Telemedicine is no longer just an emergency backup plan—it is a core part of modern spine and pain care. Spine centers, pain clinics, and integrative practices across the country use telemedicine to: UT Southwestern Medical Center+2NJ Spine & Orthopedic+2
Speed up diagnosis and treatment
Improve convenience for patients in pain
Coordinate care between specialists, therapists, and primary providers
Support long-term recovery with flexible follow-ups
For people with sciatica, this means you can:
Get expert guidance without leaving your home
Partner with an integrative chiropractor and nurse practitioner who can see both the nerve problem and the whole person
Combine remote consultations, at-home exercises, and lifestyle changes into a comprehensive plan
Under the care of a dual-licensed provider like Dr. Alexander Jimenez, telemedicine becomes more than a video call. It becomes a bridge between medical science, chiropractic biomechanics, and day-to-day life—helping you move from intense nerve pain toward safer movement, better function, and long-term relief. El Paso, TX Doctor Of Chiropractic+2Evolve Chiropractic+2
What Happens to Your Spine After a Crash, Work Injury, Sports Hit, or Head-First Fall?
The doctor explains to a patient, who may have a head injury from an accident, what happens to the spine after a high-impact collision using a vertebral column model.
Overview: Why high-impact events strain the spine (and sometimes the brain)
When you are involved in a car accident, get hurt at work, collide in sports, or fall and hit your head, your spine absorbs fast, complex forces. These include flexion and extension (bending forward and back), rotation (twisting), lateral bending, and compression (axial loading). Sudden acceleration or deceleration—especially with rotation—can cause joints to move beyond their normal range, resulting in the stretching or tearing of soft tissues. In higher-energy trauma, vertebrae and discs can fail, and the spinal cord can be injured. The result ranges from temporary pain and stiffness to lasting changes in strength, sensation, and autonomic function if the cord is involved (Mayo Clinic, 2024; NINDS, 2025). Mayo Clinic+1
These same rapid movements can also cause brain injury. When the head moves quickly and stops suddenly, the brain can strike the inside of the skull, stretching delicate nerve fibers and triggering a concussion or a more serious traumatic brain injury (TBI). Because the brain and spine share protective bones, connective tissues, cerebrospinal fluid (CSF), and vascular pathways, injury to one often affects the other. Imaging—typically CT for bones and MRI for soft tissues and the spinal cord—helps map what happened, allowing your team to guide safe care (UT Southwestern; Utz et al., 2014). UT Southwestern Medical Center+1
The forces that damage the spine
Hyperextension and hyperflexion: Whipping motions (for example, rear-end collisions) can over-stretch ligaments and joint capsules, irritate facet joints, and provoke muscle spasm—commonly called “whiplash.” In severe cases, hyperextension can fracture the posterior elements of the C2 vertebra (a “hangman’s fracture”) (Torlincasi, 2022). NCBI
Axial compression: A head-first impact loads the spine in a vertical direction. If the neck is slightly flexed, axial compression can cause vertebrae to collapse or a vertebral body to burst. In sports, this mechanism is strongly linked to catastrophic cervical injuries (Boden, 2008). PubMed
Torsion and lateral bending: Twisting and side-bending add shear forces that can tear annular fibers in discs and sprain supporting ligaments.
Deceleration with rotation: High-speed stops—common in crashes—can combine rotation with hyperflexion or extension, increasing the risk of disc herniation, ligament failure, and even vascular injury to the carotid or vertebral arteries (van den Hauwe et al., 2020). NCBI
Common spinal injuries after high-impact events
1) Soft-tissue injuries (strains, sprains, and whiplash)
What happens: Muscles and tendons strain; ligaments sprain. The facet joints can become inflamed; posture and movement patterns change to guard the area.
How it feels: Neck or back pain, stiffness, headaches, limited range of motion, and sometimes dizziness or visual strain.
Why it matters: Even when X-rays are normal, these injuries can disturb joint mechanics and load discs and nerves abnormally, delaying recovery and sometimes causing chronic pain.
2) Disc injuries (bulges and herniations)
What happens: The inner gel of the disc pushes through weakened outer fibers (annulus). A herniation can compress nearby nerves, causing radiating pain, numbness, or weakness.
Symptoms: Sharp neck or back pain accompanied by arm or leg symptoms (radiculopathy). Coughing or sneezing can worsen it.
Evidence Suggests That Disc herniation and nerve irritation are common after rapid flexion-extension and axial loading; severe cases may contribute to cord compression syndromes that require urgent attention (Mayo Clinic, 2024). Mayo Clinic
What happens: Sudden load exceeds bone strength. In the neck, a C2 “hangman’s fracture” is a classic hyperextension injury; other levels can fracture from compression or flexion-distraction.
How it feels: Severe focal pain, limited motion, neurologic changes if nerves are involved.
Evidence: Hangman’s fractures involve bilateral C2 pars/pedicle fractures from extreme hyperextension and deceleration—often diving or motor-vehicle collisions (Torlincasi, 2022). CT rapidly detects fractures; MRI checks ligaments and cord (Utz et al., 2014). NCBI+1
4) Spinal cord injury (SCI)
What happens: The cord, or cauda equina, is damaged by compression, contusion, or transection. Secondary cascades—such as edema, ischemia, and inflammation—can worsen deficits over time.
How it feels: Loss of strength or sensation below the injury, reflex changes, spasticity, balance problems, and bowel/bladder or autonomic dysfunction. Some effects can be permanent (Mayo Clinic, 2024; NINDS, 2025). Mayo Clinic+1
What happens: The carotid or vertebral arteries tear or dissect during high-energy neck trauma, risking delayed stroke.
Why it matters: Complications often occur hours to days after injury. Early identification and timely antithrombotic therapy lower the risk of ischemic events (van den Hauwe et al., 2020). NCBI
Sports, work, and falls: settings that raise risk
Sports: Football, ice hockey, wrestling, diving, skiing/snowboarding, rugby, and cheerleading have the highest risk for catastrophic spinal injuries. Axial loading to the crown of the head with slight neck flexion can cause cervical fracture and quadriplegia in any sport (Boden, 2008). PubMed
Work: Heavy lifting, falls from height, and high-energy impacts around vehicles and machinery threaten the spine.
Falls with head impact: Head-first falls concentrate force into the upper cervical spine and brain, raising the risk of combined neck injury and concussion/TBI (Weill Cornell Medicine Neurosurgery, n.d.; NINDS, 2025). NINDS
The brain–spine connection: why TBIs and spine injuries overlap
Fast acceleration-deceleration events that injure the neck also cause the brain to shake. The brain can bump the skull, causing stretch and shear of axons (diffuse axonal injury). Secondary biochemical cascades—excitotoxicity, oxidative stress, and neuroinflammation—can prolong symptoms such as headaches, dizziness, cognitive impairment, sleep disturbances, and mood changes (Mayo Clinic, 2024; NINDS, 2025). Clinically, many people present with a combined pattern, including neck pain and limited motion, vestibular symptoms, visual strain, and cognitive complaints, all of which occur after the same incident. A coordinated plan that screens for red flags, protects the spine, and addresses vestibular/ocular issues tends to help. Mayo Clinic+1
Head Injury/TBI Symptom Questionnaire:
Head Injury/TBI Symptom Questionnaire
How clinicians figure out what’s wrong
History and red-flag screen Loss of consciousness, severe or worsening headache, focal weakness/numbness, gait problems, bowel/bladder changes, saddle anesthesia, midline tenderness, or high-risk mechanism triggers urgent imaging and referral.
Physical and neurological exam Range of motion, palpation, motor/sensory/reflex testing, gait and balance, and provocative maneuvers help localize likely pain generators and nerve involvement.
Imaging strategy
CT quickly detects fractures and acute instability.
MRI is superior for ligaments, discs, cord edema/contusion, and nerve root compression.
Vascular imaging (CTA/MRA) is considered when signs or fracture patterns raise suspicion for BCVI (Utz et al., 2014; van den Hauwe et al., 2020). PubMed+1
Sports and work considerations Return-to-play or return-to-work decisions require symptom-guided progression and objective measures (strength, balance, vestibulo-ocular function, and safe lifting mechanics).
What recovery looks like: evidence-informed options
Acute protection and symptom control: Relative rest from provocative motions, pain-modulating strategies, and careful mobilization as tolerated.
Rehabilitation: A graded plan to restore mobility, strength, coordination, and endurance while protecting healing tissues.
Medication and interventional options: Based on the diagnosis and response, primary care, PM&R, neurology, pain management, or spine surgery may add targeted medications, injections, or consider operative care for unstable injuries or progressive neurological deficits.
Education and pacing: Clear timelines, ergonomic coaching, sleep support, and gradual exposure reduce flare-ups and promote consistent gains.
For moderate-to-severe SCI, long-term rehabilitation focuses on function, adaptive strategies, spasticity management, and prevention of complications; research continues on neuroregeneration and advanced technologies (NINDS, 2025; Mayo Clinic, 2024). NINDS+1
Where integrative chiropractic care fits
Important note: Chiropractic does not treat or reverse spinal cord injury. In an integrative model, chiropractic focuses on the mechanical and neuromusculoskeletal contributors to pain and movement limits, and works alongside medical specialists to co-manage complex cases.
What integrative chiropractic care emphasizes:
Thorough medical screening and referral when needed Chiropractors trained in trauma-informed assessment screen for red flags (neurological deficits, cord compression signs, suspected fracture or BCVI). Concerning findings prompt immediate imaging and referral to emergency, neurology, or spine surgery (UT Southwestern; Utz et al., 2014). UT Southwestern Medical Center+1
Gentle, graded manual care For appropriate cases (after imaging or when clinical decision rules indicate safety), joint mobilization or carefully selected adjustments may reduce painful joint restriction, improve movement, and support posture. Soft-tissue therapy helps calm protective spasm and restore glide.
Sensorimotor retraining Cervical stabilization, scapular control, proprioceptive drills, and graded vestibular/oculomotor exercises can help reduce dizziness, improve gaze stability, and normalize head–neck control patterns that often persist after crashes and sports impacts (UT Southwestern; Dr. Jimenez, 2025). UT Southwestern Medical Center+1
Posture, breathing, and load-management Rib-cage mechanics, diaphragmatic breathing, and dynamic posture training lower strain on the neck and lower back during daily tasks and lifting (Dr. Jimenez, 2025). El Paso, TX Doctor Of Chiropractic
Circulation and CSF considerations (clinical observation) Some integrative chiropractic programs incorporate strategies to optimize cervical mobility and thoracic outlet mechanics as part of a comprehensive plan that supports fluid dynamics and symptom relief. This is a developing area; clinicians should avoid over-promising benefits in serious neurological disease. In Dr. Jimenez’s clinic, CSF flow is considered within a broader framework of posture and movement for symptom-driven care (Jimenez, 2025). El Paso, TX Doctor Of Chiropractic
Whole-person coordination Chiropractors and nurse practitioners (NPs) can coordinate with PM&R, neurology, radiology, physical therapy, and behavioral health to align goals, including restoring motion, quieting pain, normalizing movement patterns, and supporting a return to activity. Dr. Alexander Jimenez, DC, APRN, FNP-BC, documents these collaborative pathways in his clinical articles and patient education resources (Jimenez, 2025). El Paso, TX Doctor Of Chiropractic+2 El Paso, TX Doctor Of Chiropractic+2
Step-by-step recovery roadmap (what a typical plan may include)
Day 0–7: Protect and clarify
Red-flag screen; order imaging when indicated.
Calm pain and inflammation; protect the neck/back from high loads.
Begin gentle motion (as tolerated) to avoid stiffness.
If a concussion/TBI is suspected, initiate a symptom-paced, relative rest plan with light activity and screen time limits; add vestibular/ocular drills as appropriate.
Weeks 2–6: Restore motion and control
Progress manual care (mobilization/adjustment as appropriate).
Sports safety insight: Catastrophic neck injuries often occur with axial loading to the crown in slight neck flexion. Coaching “heads-up” posture and avoiding head-first contact reduces risk (Boden, 2008). PubMed
Special situations that need immediate care
Progressive weakness, numbness, or trouble walking
Bowel or bladder changes; saddle anesthesia
Severe midline spine tenderness after high-risk trauma
Suspected fracture or dislocation
Stroke symptoms after neck trauma (possible BCVI): sudden one-sided weakness, facial droop, vision/language changes, or severe new headache—call emergency services (van den Hauwe et al., 2020). NCBI
Dr. Alexander Jimenez’s clinical observations (El Paso, TX)
Drawing from a dual-scope practice as a Doctor of Chiropractic and Board-Certified Family Nurse Practitioner, Dr. Jimenez highlights:
Early triage matters: identify red flags and co-manage quickly with imaging and specialty referrals when indicated.
Gentle first, then graded: start with low-load mobility and stabilization; add manual care and progressive loading as tissues tolerate.
Sensorimotor work is a staple: vestibular/ocular drills, as well as balance training, help patients with combined neck pain and concussion symptoms move forward.
High-impact events stress the spine through flexion/extension, rotation, and compression—causing soft-tissue injury, disc herniation, fractures, and, in severe cases, spinal cord injury.
The same forces often injure the brain; combined neck and concussion symptoms are common after crashes and sports impacts.
CT and MRI complement each other: CT for bone, MRI for ligaments, discs, cord, and nerves; screen for BCVI when red flags or fracture patterns suggest vascular risk.
Integrative chiropractic care involves a team-based approach, which includes carefully screening patients, using gentle manual methods when appropriate, retraining movement and balance, and collaborating with medical specialists.
With a clear roadmap and coordinated care, most people improve and return to their normal activities. For severe SCI, long-term rehabilitation and assistive strategies remain essential.
Best Foods and Hydration Tips to Heal Spinal Disc Herniations Naturally
A chiropractor gives a thumbs-up to promote spine health.
Spinal disc herniations happen when the soft center of a disc pushes out through a crack in the tough outer layer. This can press on nerves, causing pain, numbness, or weakness. Good news: the right foods and plenty of water can help the body heal tissue, cut swelling, and keep the spine strong. Protein builds new tissue. Omega-3 fatty acids calm swelling. Vitamins and minerals protect cells and support bones. Water keeps discs plump and flexible. Adding these to daily meals, along with gentle care like chiropractic adjustments, can ease pressure on discs, improve nerve signals, and speed recovery without surgery.
Why Nutrition Matters for Disc Herniations
Discs act as cushions between the vertebrae. They are mostly water and collagen, a type of protein. When a disc herniates, the body needs extra building blocks to fix the damage. Poor nutrition can slow healing and worsen swelling. A diet rich in healthy nutrients does the opposite—it speeds repair and reduces pain (The Pain Relief Doctor, n.d.).
Protein is the star for repair. It produces collagen, which holds discs together. Without enough, cracks stay open longer. Studies show people who eat more protein heal connective tissue faster (Frisco Spine, n.d.). Omega-3 fatty acids fight swelling around the herniated area. Less swelling means less nerve pain. Vitamins like C and D help make collagen and keep bones dense. Minerals such as magnesium relax tight muscles that pull on the spine.
Dr. Alexander Jimenez, a chiropractor and nurse practitioner, sees this in his clinic every day. Patients who add anti-inflammatory foods notice less back stiffness in weeks. He tells them, “Feed the spine like you feed a muscle after a workout” (Jimenez, n.d.; Jimenez, LinkedIn profile).
Top Foods Rich in Protein for Tissue Repair
Lean meats, fish, eggs, and plant sources provide the body with amino acids to rebuild collagen. Chicken breast, turkey, salmon, and tuna top the list. A 4-ounce piece of salmon has about 25 grams of protein plus omega-3s. Eggs supply complete protein and vitamin D for bone support. For plant eaters, lentils, chickpeas, Greek yogurt, and quinoa are excellent options. One cup of cooked lentils offers 18 grams of protein and fiber to keep weight down—extra pounds stress discs (Bonati Spine Institute, n.d.; Texas Back Institute, n.d.).
Dr. Jimenez advises patients to aim for 20–30 grams of protein at each meal. In his El Paso clinic, people who follow this plan report stronger cores and fewer flare-ups. He pairs food advice with light core exercises to lock in the gains.
Omega-3 Fatty Acids to Lower Inflammation
Swelling makes herniated discs hurt more. Omega-3s act like natural pain relievers. Fatty fish—salmon, mackerel, sardines, and anchovies—lead the pack. Two servings a week can drop inflammation markers by 20% (Healthline, 2023). Plant sources include chia seeds, flaxseeds, and walnuts. A handful of walnuts delivers 2.5 grams of omega-3s plus magnesium.
Clinical notes from Dr. Jimenez indicate that patients who switch from red meat to salmon experience relief within 10–14 days. He often hands out a simple meal card: grilled salmon, steamed broccoli, and brown rice. The combination promotes healing and simultaneously soothes nerves.
Berries and Leafy Greens for Vitamins and Antioxidants
Bright berries and dark greens fight cell damage. Blueberries, strawberries, and raspberries pack vitamin C and antioxidants. Vitamin C is key for collagen cross-links that make discs tough. One cup of strawberries gives 98 mg of vitamin C—more than an orange (Spine Orthopedic Center, n.d.). Spinach, kale, and Swiss chard provide vitamins A and K, as well as folate. They also carry potassium to balance fluids inside discs.
Antioxidants in berries mop up free radicals that weaken tissue. People who eat 2 cups of mixed berries daily show lower oxidative stress on blood tests (Illinois Back Institute, n.d.). Dr. Jimenez tells patients to toss berries into oatmeal or blend spinach into smoothies. The habit builds spine armor over the course of months.
Nuts and Seeds for Magnesium and Healthy Fats
Almonds, walnuts, pumpkin seeds, and chia seeds bring magnesium, zinc, and beneficial fats. Magnesium relaxes back muscles and stops spasms that pinch herniated discs. One ounce of almonds has 80 mg of magnesium—20% of the daily goal. Seeds add fiber to help control weight and stabilize blood sugar, both of which are helpful for spine loads (417 Spine, n.d.; Spine Health, n.d.).
Dr. Jimenez keeps pumpkin seeds in his office for quick snacks. Patients who grab a handful between adjustments say cramps fade faster. He warns against salted versions; plain or lightly roasted keep sodium low to avoid water retention.
The Power of Hydration for Disc Health
Discs are 70–80% water. Dehydration shrinks them, making herniations worse. Drinking eight to ten glasses of plain water daily keeps the jelly-like center plump. It also flushes toxins that cause swelling. Caffeine and alcohol pull water out, so balance them with extra glasses (Anssi Wellness, n.d.).
Dr. Jimenez starts every visit by asking about water intake. He finds that patients who carry a 32-ounce bottle and sip throughout the day cut morning stiffness in half. A simple trick: add lemon or cucumber for taste without sugar.
Sample Daily Meal Plan
Breakfast: Greek yogurt with blueberries, chia seeds, and a boiled egg.
Lunch: Grilled chicken salad with spinach, strawberries, walnuts, and olive oil dressing.
Snack: Apple slices with almond butter.
Dinner: Baked salmon, quinoa, steamed broccoli.
Drinks: 80–100 ounces of water, and herbal tea is okay.
This plan hits 80–100 grams of protein, 2 grams of omega-3s, and plenty of vitamins in under 2,000 calories.
Integrative Care Beyond the Plate
Chiropractic adjustments take pressure off herniated discs. When combined with nutrition, results add up. Gentle spinal decompression opens space for discs to rehydrate. Soft tissue work relaxes tight muscles. Dr. Jimenez uses both in his protocols. Patients who pair weekly adjustments with the meal plan above return to light activity in 4–6 weeks (Park Slope Chiropractor, n.d.).
Other non-invasive helpers include walking 20 minutes daily, yoga for core strength, and magnesium oil rubs at night. Sleep on a medium-firm mattress to keep the spine neutral.
Foods to Limit
Cut processed snacks, sugary drinks, and trans fats. They spike swelling and weight. Fried foods and excess salt pull water from discs. One study linked high-sugar diets to faster disc wear (Elite Spine FL, n.d.).
Putting It All Together
Start small: add one protein source, one colorful fruit or veggie, and one extra glass of water today. Track pain in a notebook. Most people notice less ache in 7–10 days. Work with a chiropractor or doctor to tweak the plan. Dr. Jimenez says, “Consistency beats perfection. Feed the spine daily, and it rewards you with movement.”
Healing a herniated disc takes teamwork between smart eating, hydration, and gentle care. The body has built-in repair tools—give it the right fuel, and recovery follows.
Uncover the impact of swimming on spinal and back health. Find tips on how to incorporate this activity into your routine.
Unlocking Optimal Spinal Health: The Powerful Synergy of Chiropractic Care and Swimming for Back Pain Relief and Musculoskeletal Wellness
Living with chronic back pain can transform everyday activities into daunting challenges, affecting your quality of life, productivity, and overall well-being. Whether you’re dealing with acute discomfort following an injury or managing persistent spinal issues that have plagued you for years, finding effective, non-invasive treatment solutions remains paramount. Two powerful therapeutic approaches have emerged as cornerstones of comprehensive spinal health management: chiropractic care and aquatic exercise, particularly swimming. When combined, these complementary modalities create a synergistic healing protocol that addresses both the structural alignment of the spine and the functional strength of the musculoskeletal system (Jimenez, n.d.-a; Peng et al., 2022).
At Injury Medical Chiropractic and Functional Medicine Clinic in El Paso, Texas, Dr. Alexander Jimenez, DC, APRN, FNP-BC, CFMP, IFMCP—a uniquely qualified board-certified Family Practice Nurse Practitioner and Doctor of Chiropractic—has pioneered an integrative approach to spinal health that leverages the most current evidence-based protocols. His dual-scope practice combines advanced clinical expertise with functional medicine principles to deliver personalized, patient-centered care that addresses the root causes of back pain rather than merely masking symptoms (Jimenez, n.d.-a).
This comprehensive guide explores the transformative benefits of integrating chiropractic adjustments with swimming exercises for optimal spinal and back health, drawing from Dr. Jimenez’s clinical insights and the latest peer-reviewed research. We’ll examine how these complementary approaches work together to relieve pain, restore function, strengthen supporting musculature, and prevent future injuries.
Understanding the Musculoskeletal System and Spinal Anatomy
Before delving into treatment approaches, it’s essential to understand the remarkable complexity of the musculoskeletal system and the critical role your spine plays in overall health and function. The musculoskeletal system comprises two integrated components: the muscular system, which includes all muscles, tendons, and connective tissues; and the skeletal system, encompassing bones, joints, cartilage, and ligaments (Kenhub, 2023). Together, these systems provide the body with movement, stability, shape, and support while protecting vital organs and enabling daily activities.
The Spinal Column: Architecture of Support
Your spine is one of the most intricate structures in the human body, consisting of 33 individual bones called vertebrae, which are stacked atop one another to form the spinal column (National Spine Health Foundation, 2024). This remarkable architecture is divided into five distinct regions, each serving specialized functions:
Cervical Spine (C1-C7): The seven vertebrae in your neck support the head’s weight—approximately 10 to 12 pounds—while allowing an extensive range of motion for rotation, flexion, and extension (Texas Spine & Sports Therapy Center, 2025). The first two cervical vertebrae, the atlas (C1) and axis (C2), enable the head’s nodding and rotational movements.
Thoracic Spine (T1-T12): These twelve mid-back vertebrae attach to the rib cage, providing stability and protection for vital organs, including the heart and lungs (American Association of Neurological Surgeons, 2024). The thoracic region demonstrates less mobility than other spinal segments due to these structural attachments.
Lumbar Spine (L1-L5): The five lumbar vertebrae in your lower back are the largest and strongest, designed to support most of the body’s weight and withstand significant mechanical stress (National Spine Health Foundation, 2024). This region experiences the highest incidence of degenerative changes and injury due to constant loading forces.
Sacrum (S1-S5): Five fused vertebrae form this triangular bone that connects the spine to the pelvis, serving as the foundation for numerous muscle and ligament attachments (National Spine Health Foundation, 2024).
Coccyx: Four to five fused vertebrae comprise the tailbone, which provides attachment points for pelvic floor muscles and ligaments.
Intervertebral Discs: Nature’s Shock Absorbers
Between each vertebra (except the first two cervical vertebrae) lie specialized structures called intervertebral discs, which serve three primary functions: shock absorption, structural support, and facilitation of slight spinal mobility (Spine-health, 2017). These discs consist of two distinct components:
Annulus Fibrosus: The tough outer ring is composed of concentric sheets of collagen fibers that hydraulically seal the inner core and distribute forces evenly across the structure.
Nucleus Pulposus: The gel-like inner core containing a loose network of fibers suspended in a mucoprotein gel, which at birth consists of approximately 80% water (Spine-health, 2017). Proper hydration remains essential for optimal disc function, as the nucleus pulposus serves as the major carrier of the body’s axial load.
The Spinal Cord and Nerve Function
Protected within the vertebral column runs the spinal cord—a long, tubular bundle of neural tissue extending from the brainstem down through the vertebral canal (National Spine Health Foundation, 2024). This critical structure serves as the central communication pathway, transmitting sensory and motor signals between the brain and the body. At each vertebral level, spinal nerves exit through small openings called intervertebral foramina, branching out to innervate specific body regions and enabling the nervous system’s remarkable coordination of movement, sensation, and organ function.
The Foundation of Healing: Chiropractic Care for Spinal Health
Chiropractic care has evolved into a respected, evidence-based healthcare discipline focused on diagnosing, treating, and preventing mechanical disorders of the musculoskeletal system, particularly those involving the spine (Sleigh Family Chiropractic, 2024). The foundational principle underlying chiropractic philosophy holds that proper alignment of the body’s musculoskeletal structure—especially the spine—enables the body to heal itself without surgery or medication, emphasizing the body’s inherent recuperative powers (Tigard Chiropractic Auto Injury, 2024).
Dr. Alexander Jimenez’s Integrative Chiropractic Approach
Dr. Jimenez’s unique dual certification as both a Doctor of Chiropractic and a board-certified Family Practice Nurse Practitioner (FNP-BC) positions him to deliver truly comprehensive, integrative care that bridges traditional and alternative medicine (Jimenez, n.d.-a; Academy of Anti-Aging Medicine, 2016). His holistic evaluation process considers not only physical symptoms but also nutritional factors, lifestyle behaviors, environmental exposures, psychological elements, and genetic predispositions that may contribute to chronic pain conditions.
At the Injury Medical Chiropractic and Functional Medicine Clinic, Dr. Jimenez employs advanced diagnostic evaluations to clinically associate patient injuries with underlying pathology. His assessment protocols include:
Comprehensive History Taking: Thorough documentation of the patient’s chief complaints, history of present illness (using the OPQRST mnemonic: Onset, Provocation/Palliation, Quality, Region/Radiation, Severity, and Time), past medical history, family history, psychosocial factors, and detailed review of systems (KMC University, 2024). This meticulous history-gathering process drives the subsequent physical examination and establishes medical necessity for treatment.
Advanced Imaging and Diagnostic Testing: When clinically indicated, Dr. Jimenez utilizes state-of-the-art imaging technologies, including Magnetic Resonance Imaging (MRI), Computed Tomography (CT) scans, and fluoroscopy, to visualize soft tissues, bones, nerves, and spinal structures with exceptional detail (Spine Diagnostic, 2025). MRI proves particularly valuable for identifying herniated discs, spinal cord compression, nerve root irritation, and soft tissue pathology, while CT scans excel at evaluating bony structures, fractures, spinal stenosis, and arthritic changes (Great Lakes Medical Imaging, 2025). Fluoroscopy provides real-time imaging guidance during interventional procedures, ensuring precise needle placement for therapeutic injections.
Functional Medicine Assessments: As an Institute for Functional Medicine Certified Practitioner (IFMCP), Dr. Jimenez conducts detailed health assessments using the Living Matrix Functional Medicine platform, evaluating genetics, current nutrition, activity patterns, toxic environmental exposures, and emotional factors that may contribute to chronic disorders (Jimenez, n.d.-a). This root-cause analysis enables truly personalized treatment plans that address underlying imbalances rather than simply suppressing symptoms.
Physical Examination and Orthopedic Testing: Comprehensive musculoskeletal examination including postural analysis, range of motion assessment, orthopedic provocative tests, neurological evaluation, and palpation to identify areas of restriction, tenderness, or dysfunction (International Chiropractors Association, n.d.).
Movement Medicine: Chiropractic Care- Video
The Science Behind Chiropractic Adjustments
Spinal manipulation—also called chiropractic adjustment—represents the cornerstone technique in chiropractic care, focusing on improving spinal motion and overall physical function (Recovery Chiro Med, 2024). Research demonstrates that chiropractic adjustments significantly reduce acute low back pain and improve physical function, offering an effective alternative to invasive procedures and pharmaceutical interventions (SCUHS, 2025; Duke Health, 2025).
The American College of Physicians recommends non-medication treatments such as spinal manipulation, exercise, and yoga for chronic low back pain before considering medications (SCUHS, 2025). A landmark 2017 study published in the Journal of the American Medical Association found that spinal manipulation was associated with moderate improvements in short-term back pain and function compared to placebo treatment for up to six weeks (SCUHS, 2025).
Key Benefits of Chiropractic Care for Back Pain
Natural Pain Relief: By correcting spinal misalignments (subluxations) and restoring proper joint function, chiropractic adjustments alleviate pressure on nerves and reduce inflammation, providing both immediate relief and long-term pain management without relying on medications (Medical Wellness Group, 2023; Doc Moss, 2024). The adjustments help release endorphins—the body’s natural pain-relieving chemicals—which contribute to pain reduction and promote relaxation.
Improved Spinal Alignment: Full-body chiropractic adjustments restore proper alignment of the vertebrae, reducing abnormal stress on joints, discs, muscles, and ligaments (Cityview Chiropractor, 2025). This realignment process minimizes bone friction, potentially slowing the progression of degenerative conditions like arthritis, and creates optimal biomechanical function throughout the kinetic chain.
Enhanced Range of Motion and Flexibility: By addressing joint restrictions and muscle tension, chiropractic care improves mobility and flexibility, enabling patients to move more freely and comfortably in daily activities (Recovery Chiro Med, 2024). Increased range of motion contributes to better athletic performance, reduced risk of injury, and improved quality of life.
Reduced Muscle Tension and Spasm: Spinal adjustments help normalize muscle tone by addressing the neurological factors that contribute to muscle hypertonicity and spasm (SCUHS, 2025). When vertebrae are properly aligned, the nervous system functions more efficiently, reducing abnormal muscle guarding and allowing tissues to relax.
Better Posture: Regular chiropractic care helps correct postural imbalances that develop from prolonged sitting, repetitive movements, or previous injuries (Sleigh Family Chiropractic, 2024). Improved posture reduces strain on the spine and supporting structures, preventing the development or progression of chronic pain conditions.
Improved Nerve Function: Chiropractic adjustments optimize nervous system function by removing interference caused by spinal misalignments (SCUHS, 2025). When the spine is properly aligned, nerve signals can flow freely between the brain and body, supporting optimal organ function, immune response, and overall health.
Holistic Wellness: Chiropractic care takes a whole-body approach to health, considering the interconnectedness of physical, nutritional, and lifestyle factors (Medical Wellness Group, 2023). Chiropractors provide guidance on ergonomics, exercise, nutrition, and stress management to support optimal spinal health and prevent future problems.
Preventive Care: Regular chiropractic adjustments help maintain proper alignment, strengthen supporting muscles, and reduce the risk of re-injury (Medical Wellness Group, 2023). This proactive approach enables patients to maintain their health rather than waiting for problems to develop.
Non-Invasive and Drug-Free: Chiropractic care offers a conservative treatment option that avoids the potential risks and side effects associated with medications or surgical interventions (Medical Wellness Group, 2023). This approach aligns with patients’ increasing preference for natural, holistic healthcare solutions.
Common Chiropractic Techniques
Dr. Jimenez and chiropractic professionals employ various adjustment techniques tailored to each patient’s specific needs, condition severity, and comfort level:
Manual Adjustments: The chiropractor uses their hands to apply controlled force to specific joints, correcting misalignments and restoring proper function (Recovery Chiro Med, 2024). These hands-on adjustments represent the classic chiropractic technique and remain highly effective for most patients.
Instrument-Assisted Adjustments: Special tools like activators deliver precise, gentle manipulation to targeted areas, providing an alternative for patients who prefer less forceful techniques (Recovery Chiro Med, 2024). These instruments allow for controlled force application with minimal discomfort.
Flexion-Distraction: This technique utilizes a specialized table that gently stretches the spine using a pumping action, creating negative pressure within the discs to promote healing of bulges and herniations (Recovery Chiro Med, 2024). The method proves particularly beneficial for patients with acute disc problems or those who cannot tolerate more forceful adjustments.
Soft Tissue Therapy: Chiropractors often incorporate massage, myofascial release, trigger point therapy, and other soft tissue techniques to relax tight muscles, improve circulation, and reduce pain and inflammation (Medical Wellness Group, 2023). These complementary therapies enhance the effectiveness of spinal adjustments and promote tissue healing.
Therapeutic Exercises: Prescribed exercises strengthen core muscles, improve posture, enhance flexibility, and stabilize the spine (Medical Wellness Group, 2023). These exercises form a critical component of rehabilitation and help prevent future episodes of back pain.
The Transformative Power of Swimming for Spinal and Back Health
Swimming and aquatic exercise represent ideal complementary therapies to chiropractic care, offering unique advantages for individuals dealing with back pain and spinal conditions. The aquatic environment provides properties that cannot be replicated on land, making water-based exercise exceptionally beneficial for musculoskeletal rehabilitation and maintenance (Jimenez, n.d.-b).
Why Swimming Excels for Back Pain Management
Buoyancy Reduces Spinal Compression: Water’s buoyancy supports up to 90% of body weight, substantially reducing compressive forces on the spine and weight-bearing joints (Physio Inq, 2022; Spine. MD, 2022). This dramatic reduction in gravitational loading allows individuals with back pain to move freely and exercise comfortably without aggravating their condition. Research indicates that performing rehabilitation exercises in water can reduce spinal compression by more than half, depending on water depth (Sutton Place PT, 2024).
Low-Impact Aerobic Conditioning: Unlike running, jumping, or other high-impact land exercises that jar the spine and joints, swimming provides cardiovascular conditioning without impact stress (Jimenez, n.d.-b). The water suspends the body, eliminating the shock forces that occur with each footstrike during land-based activities. This characteristic makes swimming accessible to individuals who cannot tolerate traditional exercise due to pain or injury.
Natural Resistance Strengthens Muscles: Water is 600-700 times more resistant than air, providing natural resistance in all directions that helps strengthen muscles without requiring heavy weights (Helen Hayes Hospital, 2021). This uniform resistance engages muscles throughout their full range of motion, building functional strength that supports the spine and improves overall stability. Swimming works muscles not always activated during land activities, particularly those essential for spinal stability (Jimenez, n.d.-b).
Warm Water Promotes Relaxation and Healing: Therapeutic pools typically maintain water temperatures between 90-94°F, creating a thermoneutral environment that minimizes heat loss or gain when the body is immersed (AzOPT, 2024). Warm water relaxes tense muscles, decreases spasticity, increases blood flow to injured tissues, promotes flexibility, and triggers endorphin release (Helen Hayes Hospital, 2021; Versus Arthritis, n.d.). The warmth helps reduce pain perception and creates a comfortable environment for therapeutic exercise.
Hydrostatic Pressure Reduces Swelling: The pressure exerted by water against the body helps reduce edema and swelling, improves circulation, and enhances the delivery of oxygen and nutrients to healing tissues (Helen Hayes Hospital, 2021). This gentle compression effect can be particularly beneficial for individuals with inflammatory conditions or post-surgical swelling.
Improved Flexibility and Range of Motion: The buoyancy of water reduces the effects of gravity, allowing for increased joint range of motion with less pain (Helen Hayes Hospital, 2021). Movements that may be difficult or impossible on land become achievable in water, gradually restoring functional mobility. The warm water also helps relax muscles that are sore or tight, further enhancing flexibility gains.
Psychological Benefits: The meditative rhythm of swimming, combined with the soothing properties of water, often improves mood, reduces stress and anxiety, and enhances adherence to exercise programs compared to gym-based workouts (Physio Inq, 2022). Many patients find water exercise more enjoyable and relaxing than land-based alternatives, leading to better long-term compliance with their rehabilitation program.
Scientific Evidence Supporting Aquatic Exercise for Back Pain
Numerous peer-reviewed studies have demonstrated the effectiveness of aquatic exercise for chronic back pain management. A systematic review and meta-analysis published in the American Journal of Physical Medicine and Rehabilitation analyzed eight randomized controlled trials involving 331 patients with low back pain (Shi et al., 2018). The results showed statistically significant pain relief (standardized mean difference = -0.65) and improved physical function (standardized mean difference = 0.63) following aquatic exercise interventions. The researchers concluded that aquatic exercise can significantly reduce pain and increase physical function in patients with low back pain, though they noted that further high-quality investigations on a larger scale are needed to confirm these results.
A more recent randomized clinical trial published in JAMA Network Open compared therapeutic aquatic exercise to physical therapy modalities for chronic low back pain over a 12-month follow-up period (Peng et al., 2022). The study found that participants in the therapeutic aquatic exercise group gained significantly greater and more clinically meaningful improvement in disability, pain intensity, quality of life, sleep quality, kinesiophobia, and fear avoidance compared to the physical therapy modalities group. The researchers concluded that therapeutic aquatic exercise is an effective and safe treatment for chronic low back pain, with most participants willing to recommend it to other patients with similar conditions.
An additional systematic review examining the effect of aquatic physical therapy on chronic low back pain included 13 randomized controlled trials and found that aquatic physical therapy could reduce pain intensity, improve quality of life, and enhance disability measures in the short term (PMC, 2022). These consistent findings across multiple studies provide robust evidence supporting the integration of swimming and aquatic exercise into comprehensive back pain treatment protocols.
Recommended Swimming Strokes for Back Health
Not all swimming strokes are equally beneficial for individuals with back pain. Dr. Jimenez and spinal health experts recommend specific strokes that minimize spinal stress while providing optimal therapeutic benefits:
Backstroke: This stroke is widely considered the safest option for individuals with back pain because it maintains a horizontal body position that minimizes pressure on the lower back (Penn Spine & Orthopedic, 2024; NuVasive, 2017). Backstroke promotes proper body alignment, reduces spine stress, and effectively strengthens back muscles in a low-impact environment. The repetitive motion enhances spine flexibility and muscle mobility while engaging core muscles to stabilize the spine. However, backstroke does require stronger abdominal muscles, so individuals should gradually build core strength before relying heavily on this stroke (NuVasive, 2017).
Freestyle (Front Crawl): When performed with proper technique and caution, freestyle can help strengthen muscles and improve cardiovascular fitness (Penn Spine & Orthopedic, 2024). The key is to avoid excessive neck extension when turning to breathe, as jerking movements can lead to neck and lower back injuries (NuVasive, 2017). Swimmers should focus on rotating the entire body when breathing rather than lifting the head out of the water. Proper freestyle technique involves keeping the head in line with the body, looking straight at the bottom of the pool, and rotating shoulders and hips together during the stroke cycle (GWRY MCA, 2022).
Breaststroke: This stroke is often recommended as the best option for those with back pain because it builds muscle tone without overdoing stress on the spine (NuVasive, 2017). The breaststroke allows for controlled breathing without excessive neck rotation and maintains a relatively neutral spine position throughout the stroke cycle. However, individuals should be cautious about excessive lumbar hyperextension during the glide phase.
Strokes to Approach with Caution: The butterfly stroke places significant force on the spine due to the undulating body motion and simultaneous arm pull, making it generally unsuitable for individuals with back pain (Precision Pain Care, n.d.). Some individuals may also find that certain strokes irritate their specific condition, underscoring the importance of consulting with healthcare providers like Dr. Jimenez before beginning a swimming program.
Getting Started: Swimming Exercises for Back Relief
Dr. Jimenez recommends several progressive aquatic exercises that individuals with back pain can incorporate into their rehabilitation program (Jimenez, n.d.-b):
Water Walking: Simply walking around the pool provides the movement the body needs to heal and build muscle without aggravating symptoms (Jimenez, n.d.-b; Senior Lifestyle, 2023). Begin at a slow pace in the shallow end, walking back and forth for 5-10 minutes. Press your heels into the pool floor first and avoid walking on your tiptoes. As your strength and confidence improve, you can increase the duration, speed, and water depth. Water walking burns up to 3.5 times more calories than similar activity on land due to the increased resistance (HydroWorx, 2023).
Water Aerobics: Water aerobics classes or individual routines provide excellent cardiovascular conditioning and help increase mobility and flexibility (Jimenez, n.d.-b). These group classes typically involve rhythmic movements set to music, creating a social and enjoyable exercise environment. The variety of movements in water aerobics works multiple muscle groups and can be easily modified to accommodate different fitness levels and limitations.
Swimming Laps: Once cleared by your healthcare provider, start swimming laps slowly—perhaps only twice weekly initially (Jimenez, n.d.-b). Different stroke types work various muscles in the hips, chest, and back, providing comprehensive musculoskeletal conditioning. Begin with short distances and gradually increase as your endurance improves. Treading water serves as an excellent way to acclimate your body to aquatic movements and build water confidence before attempting continuous lap swimming.
Leg Lifts and Knee Raises: Standing in waist-deep water, perform leg lifts by raising one leg at a time to the front, side, and back, which helps strengthen leg muscles and improve hip mobility (Blakehurst LCS, 2025). Knee lifts involve raising the knees toward the chest, which targets lower abdominal muscles and improves balance. These exercises can be performed while holding the pool edge for support or free-standing as balance improves.
Arm Circles and Arm Curls: Standing in shoulder-deep water, perform arm circles by moving arms in circular motions to improve shoulder flexibility and strength (Blakehurst LCS, 2025). For arm curls, use foam water weights that create resistance as you push them through the water, building upper body strength without heavy equipment (Senior Lifestyle, 2023).
Torso Twists: Standing in shoulder-deep water, rotate the upper body from side to side to improve flexibility in the spine and core muscles (Blakehurst LCS, 2025). This exercise helps restore rotational mobility that is often limited in individuals with back pain.
Kickboard Exercises: Lean your upper body on a kickboard and focus on kicking movements, which isolate lower body work and strengthen leg muscles (Jimenez, n.d.-b). This exercise allows individuals to work on their kick technique and build leg strength while the kickboard supports the upper body, eliminating stress on the arms and shoulders.
Optimizing Aquatic Exercise Conditions
The therapeutic effectiveness of aquatic exercise depends partly on environmental factors that patients and therapists can optimize:
Water Temperature: Therapeutic pools should maintain temperatures between 90-94°F to achieve thermoneutral conditions that prevent excessive heat loss or gain (AzOPT, 2024). This temperature range promotes muscle relaxation, reduces spasticity, and enhances flexibility. Individuals with different conditions may benefit from slightly adjusted temperatures—for example, those with multiple sclerosis often prefer cooler water (84°F), while individuals with spasticity from spinal cord injuries benefit from warmer temperatures above 86°F (AzOPT, 2024).
Air Temperature: The ambient air temperature should be maintained 3-4 degrees warmer than the pool water (typically 93-94°F when pool water is 90°F) to prevent evaporative cooling when exiting the pool (AzOPT, 2024). This seemingly small detail significantly impacts therapeutic outcomes by maintaining muscle relaxation and preventing the uncomfortable chill that occurs when the air temperature is too low relative to the water temperature.
Water Depth: Different exercises benefit from varying water depths. Shoulder-deep water provides maximum buoyancy support and is ideal for arm exercises and overall conditioning. Waist-deep water allows for greater resistance during leg exercises and walking activities. Patients should work with their healthcare provider or aquatic therapist to determine optimal depths for their specific exercises and condition.
Swimming Equipment and Tools That Enhance the Experience
Proper swimming equipment can make aquatic exercise sessions more enjoyable, effective, and safe (Jimenez, n.d.-b):
Swim Cap: Protects hair from chlorine and other water chemicals while keeping hair from blocking your view during exercise (Jimenez, n.d.-b). Silicone caps provide better protection than latex options and are more comfortable for extended wear.
Goggles: Essential for protecting eyes and enabling clear underwater vision (Jimenez, n.d.-b). Look for comfortable goggles that seal properly without leaking and don’t create excessive pressure around the eye sockets. Anti-fog coatings help maintain visibility throughout your workout.
Sun Protection: When exercising outdoors, use waterproof sunscreen with high SPF to protect against UV exposure (Jimenez, n.d.-b). Consider wearing UV-protective swim shirts or rash guards for additional protection during extended outdoor sessions.
Waterproof Headphones: Allow you to listen to music, podcasts, or audiobooks during solo swimming sessions, making workouts more enjoyable and helping maintain motivation (Jimenez, n.d.-b). Choose models specifically designed for swimming that can withstand water immersion.
Kickboards: Many pools provide kickboards that swimmers can borrow (Jimenez, n.d.-b). These foam boards support the upper body while you focus on lower body kicking movements, isolating leg muscles and building strength. Ergonomic kickboards like the Ray-Board allow for more natural arm, shoulder, and neck posture compared to traditional flat designs, enabling longer and more comfortable kick training sessions (Ray-Board, 2023).
Pull Buoys: These foam flotation devices are placed between the upper thighs (or knees/ankles for advanced training) to help the legs float while you pull with your arms (Jimenez, n.d.-b; Williamstown Open Water Swim Coaching, 2022). Pull buoys are considered essential training equipment for swimmers because they raise the body into the correct swimming position, allow exclusive focus on upper body technique and strength, and enable longer training sessions without leg fatigue. The Taper8 ergonomic pull buoy features a contoured design that prevents slipping and chafing during workouts (Ray-Board, 2023).
Hand Paddles: While not mentioned in Dr. Jimenez’s basic recommendations, swim paddles can increase resistance during arm strokes, building upper body strength. However, these should be introduced gradually and with proper technique to avoid shoulder strain.
Aquatic Weights: Foam dumbbells provide resistance for arm exercises like bicep curls and shoulder presses, offering strength training benefits in the aquatic environment (Senior Lifestyle, 2023).
Important Safety Considerations for Swimming with Back Pain
While swimming offers tremendous benefits, individuals with back pain should observe certain precautions:
Consult Your Healthcare Provider First: Always discuss starting a swimming program with Dr. Jimenez or your healthcare provider before beginning, especially if you have a diagnosed spinal condition, recent injury, or post-surgical status (Jimenez, n.d.-b; Precision Pain Care, n.d.). Your provider can assess whether swimming is appropriate for your specific condition and provide personalized recommendations.
Start Slowly and Progress Gradually: Begin with short sessions (10-15 minutes) and slowly increase duration and intensity as your body adapts (Jimenez, n.d.-b; NuVasive, 2017). Pushing too hard too quickly can exacerbate symptoms or cause new injuries.
Listen to Your Body: If pain starts or worsens during swimming, stop the activity and consult your healthcare provider (Precision Pain Care, n.d.). Some discomfort during the first few sessions is normal as muscles adjust to new movements, but sharp pain or significantly increased symptoms indicate the need to modify or discontinue the activity.
Experiment with Different Strokes: Not all strokes work for all conditions (Precision Pain Care, n.d.). If one stroke causes discomfort, try a different one. Some individuals find that only specific strokes are comfortable for their particular back condition.
Consider Taking Lessons: Swimming lessons can teach proper technique, helping your body move through the water more efficiently and reducing the risk of strain or injury (Jimenez, n.d.-b). Learning proper form for breathing, body position, arm strokes, and kicks maximizes therapeutic benefits while minimizing injury risk.
Avoid High-Risk Water Activities: While swimming and water exercises are beneficial, activities like water slides, tube riding, and water skiing may not be appropriate for individuals with back pain due to the jarring forces and unexpected movements involved (Precision Pain Care, n.d.).
Alternative Aquatic Activities: If conventional swimming strokes prove too difficult or painful, consider aqua walking, aquatic physiotherapy, water wellbeing classes, or Good Boost personalized programs that can be tailored to your specific needs and limitations (Swimming.org, 2025).
Integrating Chiropractic Care with Swimming: A Synergistic Approach
The true power of Dr. Jimenez’s treatment philosophy lies in the strategic integration of multiple evidence-based modalities that address different aspects of spinal health. Chiropractic care and swimming complement each other perfectly, creating synergistic effects that exceed the benefits of either approach alone.
How Chiropractic Care Enhances Swimming Effectiveness
Improved Spinal Alignment Optimizes Movement Patterns: When the spine is properly aligned through chiropractic adjustments, the body can move more efficiently through the water (Tradition Health, 2024). Misalignments create compensatory movement patterns that reduce swimming efficiency and can lead to overuse injuries. By correcting these structural imbalances, chiropractic care enables swimmers to utilize proper biomechanics, reducing energy expenditure and improving performance.
Reduced Pain Enables Consistent Exercise: Chronic pain often prevents individuals from maintaining regular exercise routines. Chiropractic adjustments provide pain relief that allows patients to participate consistently in swimming programs (Tradition Health, 2024). This consistency is crucial for achieving therapeutic benefits and long-term improvements in spinal health.
Enhanced Joint Mobility Increases Range of Motion: Chiropractic care improves joint function throughout the body, not just the spine (SCUHS, 2025). Increased shoulder mobility enables better stroke mechanics, enhanced hip flexibility improves kick effectiveness, and improved spinal segmental motion allows for better body rotation during swimming strokes.
Decreased Muscle Tension Facilitates Relaxation: The muscle relaxation that occurs following chiropractic adjustments complements the relaxation benefits of warm water immersion (SCUHS, 2025). Together, these effects create profound neuromuscular relaxation that breaks the pain-spasm-pain cycle common in chronic back conditions.
Neurological Optimization Enhances Coordination: Chiropractic care improves nervous system function, which enhances proprioception (body awareness in space) and neuromuscular coordination (SCUHS, 2025). These improvements translate to better balance in the water, smoother swimming movements, and more efficient muscle recruitment patterns.
How Swimming Enhances Chiropractic Outcomes
Strengthens Muscles That Support Adjustments: One of the challenges in maintaining chiropractic corrections is that weak supporting musculature allows the spine to return to misaligned positions. Swimming builds the deep core stabilizers, back extensors, and hip muscles that hold the spine in proper alignment between chiropractic visits (US Masters Swimming, 2021). This muscular support extends the duration of chiropractic corrections and reduces the frequency of necessary adjustments over time.
Improves Cardiovascular Health for Tissue Healing: Swimming provides cardiovascular conditioning that improves circulation throughout the body (Jimenez, n.d.-b). Enhanced blood flow delivers oxygen and nutrients to injured tissues, accelerates healing, and removes metabolic waste products that contribute to inflammation and pain.
Maintains Mobility Between Chiropractic Visits: Regular swimming prevents the stiffness and decreased range of motion that can develop between chiropractic appointments (Physio Inq, 2022). This maintenance of mobility makes subsequent adjustments easier and more effective.
Promotes Healthy Posture Through Muscle Balance: Swimming engages muscles throughout the body in balanced patterns, helping correct the muscle imbalances that contribute to poor posture (US Masters Swimming, 2021). Stronger core muscles support upright sitting and standing postures, reducing the postural stress that necessitates frequent chiropractic care.
Provides Active Recovery and Regeneration: The low-impact nature of swimming makes it an ideal activity for active recovery following chiropractic adjustments (Dallas Accident & Injury Rehab, 2024). The gentle movement promotes tissue healing without the mechanical stress that could compromise recent adjustments.
A Comprehensive Treatment Protocol
Dr. Jimenez’s integrated treatment approach typically follows this evidence-based protocol:
Phase 1: Assessment and Acute Care (Weeks 1-2)
Comprehensive initial consultation, history taking, and physical examination
Advanced imaging if clinically indicated (MRI, CT, X-ray)
Functional medicine assessment to identify contributing factors
Initial chiropractic adjustments to address acute pain and restore basic function
Introduction to gentle aquatic activities (water walking, basic stretching)
Patient education on proper body mechanics, ergonomics, and self-care strategies
Phase 2: Active Treatment and Rehabilitation (Weeks 3-8)
Regular chiropractic adjustments (typically 2-3 times weekly initially, then gradually decreasing)
Progressive aquatic exercise program, including swimming strokes and aquatic strengthening
Soft tissue therapies (massage, myofascial release) to address muscle imbalances
Prescribed therapeutic exercises for home practice
Nutritional support and anti-inflammatory dietary recommendations
Lifestyle modifications and stress management techniques
Phase 3: Stabilization and Maintenance (Weeks 9-16+)
Maintenance chiropractic adjustments (typically every 2-4 weeks)
Advanced swimming program with increased duration and intensity
Core strengthening and functional training exercises
Reassessment and modification of the treatment plan based on progress
Transition to long-term wellness and prevention strategies
Phase 4: Wellness and Prevention (Ongoing)
Periodic chiropractic wellness visits (monthly or as needed)
Continued swimming or aquatic exercise as a lifestyle activity
Annual comprehensive functional medicine assessments
Proactive care to prevent future episodes and maintain optimal health
The Functional Medicine Difference: Dr. Jimenez’s Holistic Approach
What truly distinguishes Dr. Jimenez’s practice is his integration of functional medicine principles with chiropractic care and physical rehabilitation. As both an Institute for Functional Medicine Certified Practitioner (IFMCP) and Certified Functional Medicine Practitioner (CFMP), Dr. Jimenez evaluates patients comprehensively, addressing physical, nutritional, environmental, psychological, and genetic factors that influence health (Jimenez, n.d.-a).
The Functional Medicine Philosophy
Functional medicine represents a patient-focused healthcare approach that treats the whole person rather than isolated symptoms (Cleveland Clinic, 2025). This model emphasizes:
Root Cause Analysis: Rather than simply managing symptoms, functional medicine seeks to identify and address the underlying causes of health problems (Tradition Health, 2024). For back pain, this might include investigating inflammatory triggers, nutritional deficiencies, hormonal imbalances, gut dysbiosis, toxic exposures, or psychosocial stressors that contribute to chronic pain conditions.
Systems Biology Perspective: The body functions as an interconnected system where disruption in one area affects multiple other systems (Cleveland Clinic, 2025). Functional medicine practitioners recognize that back pain rarely exists in isolation—it often connects to digestive issues, sleep disturbances, hormonal imbalances, immune dysfunction, or psychological stress.
Personalized Treatment Plans: Rather than applying cookie-cutter protocols, functional medicine creates individualized treatment strategies based on each patient’s unique genetic makeup, biochemistry, lifestyle, and environmental factors (Nurse Practitioner Online, 2025).
Prevention and Optimization: Functional medicine extends beyond disease treatment to focus on optimizing health, preventing illness, and promoting long-term vitality (Tradition Health, 2024).
Dual-Scope Practice: Expanding Treatment Options
Dr. Jimenez’s dual licensure as both a Doctor of Chiropractic and a board-certified Family Practice Nurse Practitioner provides unique advantages that single-scope practitioners cannot offer (Academy of Anti-Aging Medicine, 2016):
Comprehensive Diagnostic Capabilities: As an FNP-BC, Dr. Jimenez can order and interpret a full range of laboratory tests, advanced imaging, and diagnostic procedures typically reserved for medical physicians. This expanded diagnostic capacity enables more thorough patient evaluation and earlier identification of complex or systemic conditions that may manifest as back pain.
Holistic Treatment Integration: The dual certification allows seamless integration of conventional medical interventions (when necessary) with chiropractic manipulations and alternative therapies (Tradition Health, 2024). This eliminates the fragmentation that often occurs when patients must see separate providers for different aspects of their care.
Medication Management When Appropriate: While Dr. Jimenez emphasizes natural, non-pharmaceutical approaches, his nurse practitioner license allows him to prescribe medications when clinically indicated for acute pain management, infection treatment, or management of comorbid conditions. This flexibility ensures patients receive appropriate care for their specific needs.
Streamlined Care and Efficiency: Patients benefit from seeing one provider who can address both their physical/structural issues (through chiropractic care) and their medical/systemic concerns (through his nurse practitioner scope). This reduces appointments, minimizes confusion, increases trust, and promotes better engagement in healthcare (University of Iowa College of Nursing, 2024).
Reduced Stigma and Enhanced Patient Empowerment: Patients appreciate the convenience and comfort of receiving comprehensive care in one location from one trusted provider (University of Iowa College of Nursing, 2024). This integrated approach empowers patients with an understanding of how their symptoms interconnect and enables them to take an active role in their healing journeys.
Functional Medicine Assessment and Treatment Components
Dr. Jimenez’s functional medicine evaluations include:
Comprehensive Laboratory Testing: Advanced blood work assessing inflammatory markers, nutrient status, hormone levels, metabolic function, and cardiovascular risk factors. Specialty testing may include food sensitivity panels, comprehensive stool analysis, organic acid testing, toxic metal evaluation, or genetic testing, depending on individual presentation.
Nutritional Assessment and Intervention: Detailed dietary analysis with personalized nutrition recommendations, anti-inflammatory dietary protocols, targeted supplementation to address deficiencies, and education on foods that support musculoskeletal health (Jimenez, n.d.-a). Proper nutrition provides the building blocks for tissue repair, modulates inflammation, and supports optimal body composition.
Lifestyle Modification Counseling: Evaluation of sleep quality and recommendations for sleep optimization, stress assessment with stress management techniques including mindfulness and meditation, physical activity recommendations beyond swimming to support overall health, and ergonomic assessment for work and home environments (Tradition Health, 2024).
Environmental Toxin Evaluation: Assessment of environmental exposures that may contribute to inflammation and chronic pain, recommendations for reducing toxic burden, and support for detoxification pathways.
Gut Health Optimization: Recognition that gut health profoundly impacts inflammation, immune function, and pain perception. Evaluation and treatment of intestinal permeability (“leaky gut”), dysbiosis, and digestive dysfunction (Tradition Health, 2024).
Preventing Future Injuries: Proactive Spine Health Strategies
While addressing current back pain remains the primary focus for most patients initially, long-term success requires proactive strategies to prevent future episodes and maintain optimal spinal health.
Importance of Prevention in Sports Medicine and Daily Life
Prevention represents a cornerstone of both chiropractic philosophy and functional medicine (Advanced Spine & Posture, 2024). For athletes, injury prevention enables consistent training, peak performance, and extended career longevity. For the general population, prevention minimizes disability, reduces healthcare costs, maintains productivity, and preserves quality of life.
Regular chiropractic care serves as preventive medicine by:
Maintaining proper spinal alignment to prevent compensatory problems
Identifying and correcting minor dysfunctions before they become painful conditions
Strengthening supporting musculature through prescribed exercises
Educating patients about proper body mechanics and lifestyle factors
Swimming complements injury prevention by:
Building functional strength in muscles that support the spine
Maintaining joint mobility and flexibility throughout the musculoskeletal system
Providing cardiovascular conditioning that supports overall health
Offering a safe exercise option that carries low injury risk
Key Injury Prevention Strategies
Maintain Regular Chiropractic Care: Even after acute symptoms resolve, periodic chiropractic visits help maintain spinal alignment and catch minor problems before they become significant (Medical Wellness Group, 2023). Many patients find that monthly or quarterly maintenance adjustments prevent the recurrence of back pain episodes.
Continue Swimming as a Lifestyle Activity: Rather than viewing swimming as temporary physical therapy, embrace it as a lifelong fitness activity (Physio Inq, 2022). Regular swimming (2-3 times weekly) maintains strength, flexibility, and cardiovascular fitness, which protect against future back problems.
Practice Proper Ergonomics: Optimize workstation setup with appropriate chair height, monitor position, keyboard placement, and desk arrangement (Sleigh Family Chiropractic, 2024). When standing for extended periods, use anti-fatigue mats and alternate weight between feet. Practice proper lifting mechanics by bending at the knees rather than the waist and holding objects close to the body.
Strengthen Core Muscles: Beyond swimming, incorporate land-based core strengthening exercises, including planks, bird dogs, dead bugs, and bridges (Advanced Spine & Posture, 2024). Strong abdominal and back muscles provide essential support for the spine and reduce injury risk.
Maintain Healthy Body Weight: Excess body weight increases mechanical stress on the spine, particularly the lumbar region. Dr. Jimenez’s functional medicine approach addresses weight management through comprehensive nutrition, metabolic optimization, and sustainable lifestyle modifications rather than restrictive dieting.
Stay Active Throughout the Day: Prolonged sitting represents one of the most significant risk factors for back pain (The Disease of Sitting, n.d.). Take frequent breaks to stand, stretch, and move. Consider a standing desk or treadmill desk for part of the workday. Use walking meetings when possible and take stairs instead of elevators.
Address Psychosocial Factors: Chronic stress, anxiety, and depression contribute to muscle tension, poor posture, and pain perception. Incorporate stress management techniques such as meditation, deep breathing, yoga, or counseling. Adequate sleep (7-9 hours nightly) proves essential for tissue repair and pain management.
Avoid Smoking: Tobacco use impairs circulation, reduces oxygen delivery to tissues, accelerates disc degeneration, and interferes with healing. Smoking cessation should be prioritized for anyone with back pain or spinal conditions.
Wear Supportive Footwear: Poor footwear creates abnormal gait patterns that stress the spine. Choose shoes with appropriate arch support and cushioning. Avoid wearing high heels for extended periods.
Special Populations: Tailoring Treatment Approaches
Dr. Jimenez’s comprehensive practice serves diverse patient populations, each requiring individualized treatment modifications:
Athletes and Active Individuals
Athletes face unique challenges, including high training volumes, sport-specific movement patterns that create repetitive stress, and pressure to return to competition quickly following injury (Advanced Spine & Posture, 2024). Dr. Jimenez’s sports medicine expertise enables him to provide:
Injury screening and biomechanical assessments to identify risk factors
Sport-specific rehabilitation protocols that maintain conditioning while allowing healing
Performance optimization through spinal alignment and functional movement training
Rapid recovery interventions, including chiropractic adjustments, soft tissue therapy, and aquatic rehabilitation
Older Adults and Seniors
Aging brings changes, including decreased bone density, reduced muscle mass, diminished flexibility, slower healing, and increased prevalence of degenerative conditions (HydroWorx, 2023). Aquatic exercise proves particularly beneficial for older adults because:
Buoyancy supports movement and reduces fall risk
Warm water relieves arthritis pain and stiffness
Resistance training builds muscle and bone strength without heavy weights
Social group classes combat isolation and enhance adherence
Dr. Jimenez modifies chiropractic techniques for older patients, using gentler adjustments, avoiding contraindicated procedures in osteoporotic patients, and coordinating care with other healthcare providers managing age-related conditions.
Post-Surgical Patients
Following spinal surgery, patients require carefully progressive rehabilitation (Sutton Place PT, 2024). Aquatic therapy often represents the first rehabilitation step because:
Buoyancy reduces stress on healing surgical sites
Warm water promotes circulation and tissue healing
Graded progression from non-weight-bearing to full weight-bearing activities occurs naturally by adjusting water depth
Pain is better controlled in the aquatic environment
Dr. Jimenez collaborates with surgical specialists to coordinate post-operative care, ensuring patients receive appropriate rehabilitation at each healing stage.
Pregnant and Postpartum Women
Pregnancy creates significant biomechanical changes, including increased lumbar lordosis, anterior pelvic tilt, joint laxity from relaxin hormone, and weight gain concentrated anteriorly (Jimenez, n.d.-a). These changes frequently cause back pain. Chiropractic care and swimming offer safe, effective treatment options during pregnancy and facilitate postpartum recovery.
Occupational Injury Patients
Workers’ compensation and occupational injury cases require meticulous documentation, coordinated care with employers and case managers, and functional capacity evaluations (Jimenez, n.d.-a). Dr. Jimenez’s comprehensive approach addresses not only the injury itself but also ergonomic factors, workplace modifications, and safe return-to-work protocols.
The Business of Healing: Making Care Accessible and Convenient
Dr. Jimenez recognizes that healthcare should be accessible to everyone, not just those with comprehensive insurance coverage or significant financial resources. His El Paso clinics operate on principles of convenience, affordability, and transparency (Jimenez, n.d.-a):
Multiple Convenient Locations: Three El Paso facilities (East Side Main Clinic, Central Rehabilitation Center, and North East Rehabilitation & Fitness Center) provide convenient access regardless of where patients live or work.
Flexible Payment Options: Rather than forcing patients to navigate complex insurance billing, copays, deductibles, or declined reimbursements, the practice offers straightforward pricing and payment plans. This transparency eliminates financial surprises and makes regular care affordable.
Insurance Compatibility: For patients who prefer to use insurance benefits, the practice works with most insurance carriers to maximize coverage.
Virtual Health Coaching: Telehealth options extend care to patients who cannot easily travel to the clinic, those who need more frequent check-ins between appointments, or individuals seeking lifestyle coaching and wellness support.
No Insurance Hassles: Patients can receive high-quality care without dealing with insurance paperwork, pre-authorizations, or claims denials. This direct-pay model often proves more affordable than traditional insurance-based care when considering deductibles and copays.
Patient Success Stories: Real Results from Integrated Care
While individual results vary, many patients experience transformative improvements through Dr. Jimenez’s integrated chiropractic and aquatic exercise approach:
“After years of chronic lower back pain that limited my ability to work and enjoy activities with my family, I found Dr. Jimenez’s clinic. His comprehensive evaluation identified several factors contributing to my pain that previous doctors had missed. Through regular chiropractic adjustments combined with a swimming program, I’ve regained my quality of life. I’m now pain-free most days and have the energy to keep up with my grandchildren.” – Patient testimonial (Jimenez, n.d.-a)
“As a competitive athlete, I was devastated when back pain threatened to end my season. Dr. Jimenez’s sports medicine expertise and dual-scope practice allowed him to provide comprehensive care that addressed both my immediate pain and the underlying biomechanical issues. The aquatic rehabilitation program enabled me to maintain cardiovascular fitness while healing. I returned to competition ahead of schedule and performed better than before the injury.” – Athlete patient (Jimenez, n.d.-a)
The Injury Medical Chiropractic and Functional Medicine Clinic has successfully treated thousands of El Paso residents over more than two decades, earning recognition as El Paso’s top chiropractic and wellness provider (Jimenez, n.d.-a).
Conclusion: Taking Control of Your Spinal Health Journey
Chronic back pain need not be a life sentence of disability, medication dependence, or surgical intervention. The synergistic combination of evidence-based chiropractic care and therapeutic aquatic exercise offers a powerful, natural approach to spinal health that addresses both structural alignment and functional capacity. By incorporating functional medicine principles that identify and treat root causes rather than merely suppressing symptoms, this comprehensive approach delivers lasting results that extend far beyond temporary pain relief.
Dr. Alexander Jimenez’s unique qualifications—combining expertise as a board-certified Family Practice Nurse Practitioner, Doctor of Chiropractic, and Institute for Functional Medicine Certified Practitioner—position him to deliver truly integrative care that bridges conventional and alternative medicine. His use of advanced imaging and diagnostic evaluations to clinically associate patient injuries with underlying pathology ensures accurate diagnosis and appropriate treatment. His dual-scope practice eliminates the fragmentation that plagues modern healthcare, providing patients with comprehensive evaluation and treatment under one roof.
The integration of swimming and aquatic exercise amplifies the benefits of chiropractic adjustments by building the muscular support necessary to maintain spinal corrections. It improves cardiovascular health, accelerates healing, maintains mobility between chiropractic visits, and provides a sustainable, enjoyable form of exercise that patients continue long-term. The unique properties of water—including buoyancy that reduces spinal compression, resistance that builds functional strength, warmth that promotes relaxation and healing, and hydrostatic pressure that reduces inflammation—create an ideal environment for musculoskeletal rehabilitation.
Whether you’re currently suffering from acute back pain following an injury, managing chronic spinal conditions that have persisted for years, recovering from spinal surgery, seeking to optimize athletic performance, or simply wanting to maintain your spinal health and prevent future problems, the comprehensive approach pioneered by Dr. Jimenez offers evidence-based solutions tailored to your unique needs, goals, and circumstances.
Taking the Next Step
If you’re ready to break free from the limitations of chronic back pain and experience the transformative benefits of integrated chiropractic and aquatic therapy, consider the following steps:
Schedule a Consultation: Contact Injury Medical Chiropractic and Functional Medicine Clinic at one of their three El Paso locations to schedule a comprehensive initial evaluation with Dr. Jimenez.
Prepare for Your Appointment: Gather relevant medical records, imaging reports, and medication lists, and complete any intake paperwork provided by the clinic. Prepare to discuss your health history, current symptoms, previous treatments, and health goals.
Commit to the Process: Healing takes time and requires active participation. Be prepared to attend regular appointments, complete prescribed exercises, make recommended lifestyle modifications, and practice self-care strategies between visits.
Start Swimming: Even before your initial chiropractic appointment, you can begin gentle water walking or aquatic exercises (after consulting your current healthcare provider). Find a local pool, invest in basic equipment like goggles and a swim cap, and start experiencing the therapeutic benefits of aquatic exercise.
Embrace a Wellness Mindset: Shift from a reactive “sick care” mentality to a proactive wellness approach. View chiropractic care and swimming not as temporary fixes but as lifelong practices that support optimal health and vitality.
Stay Educated: Continue learning about spinal health, functional medicine, and natural healing approaches. Dr. Jimenez’s extensive online resources, including articles, videos, and educational materials at https://dralexjimenez.com/, provide valuable information to support your healing journey.
Be Patient and Persistent: Some patients experience immediate relief, while others require several weeks or months of consistent care before achieving significant improvements. Trust the process, communicate openly with Dr. Jimenez about your progress, and remain committed to your treatment plan.
A Commitment to Your Health
Dr. Jimenez’s practice philosophy centers on one fundamental principle: “I assure you, I will only accept the best for you” (Jimenez, n.d.-a). This commitment drives every aspect of care delivered at Injury Medical Chiropractic and Functional Medicine Clinic, from thorough initial evaluations to personalized treatment plans, from cutting-edge diagnostic technology to compassionate, patient-centered care delivery.
The clinic’s mission extends beyond symptom relief to helping patients live fulfilled lives with more energy, positive attitudes, better sleep, less pain, proper body weight, and the knowledge to maintain these improvements long-term. Through the integration of chiropractic adjustments, aquatic exercise, functional medicine, and lifestyle optimization, this holistic approach empowers patients to take control of their health and thrive in El Paso’s vibrant community.
Your journey to optimal spinal health and freedom from back pain begins with a single decision—the decision to seek comprehensive, evidence-based care that treats you as a whole person rather than a collection of symptoms. Whether you’re an athlete seeking peak performance, a worker sidelined by occupational injury, a senior wanting to maintain independence and mobility, or anyone in between, Dr. Jimenez and his dedicated team are ready to guide you toward lasting healing and wellness.
Important Disclaimer and Serious Note to Readers
This blog post is intended for educational and informational purposes only and should be taken seriously as a resource for understanding spinal health, chiropractic care, and aquatic exercise. The information presented herein does not constitute medical advice, diagnosis, or treatment recommendations for any specific individual. Every person’s health situation is unique, and what works for one patient may not be appropriate for another.
Before beginning any new exercise program, including swimming or aquatic therapy, or pursuing chiropractic treatment, you must consult with a qualified healthcare provider who can evaluate your specific condition, medical history, contraindications, and individual needs. Certain spinal conditions, acute injuries, post-surgical states, cardiovascular problems, pregnancy complications, or other medical issues may contraindicate swimming, chiropractic adjustments, or specific therapeutic interventions.
Do not disregard, avoid, or delay obtaining professional medical advice because of information you have read in this blog post. If you experience severe back pain, radiating pain into the extremities, bowel or bladder dysfunction, unexplained weight loss, fever, or other concerning symptoms, seek immediate medical evaluation to rule out serious underlying conditions requiring urgent intervention.
The testimonials and success stories referenced in this post represent individual experiences and do not guarantee similar results for all patients. Treatment outcomes depend on numerous factors, including diagnosis accuracy, condition severity, patient compliance, overall health status, and individual healing capacity.
Dr. Alexander Jimenez’s practice operates in accordance with state licensing requirements, scope of practice regulations, and professional standards of care. Patients should verify that any healthcare provider they consult maintains current licensure, appropriate credentials, and professional liability insurance.
Swimming and aquatic exercise carry inherent risks, including drowning, slipping, cardiovascular events, and injury. Never swim alone, always follow pool safety rules, know your limitations, and stop any activity that causes significant pain or distress.
This blog post references clinical research studies to support the efficacy of chiropractic care and aquatic exercise. While this research provides evidence for these approaches, readers should understand that all medical interventions carry potential risks and benefits that must be individually assessed.
By reading this blog post, you acknowledge that you understand these limitations and will consult appropriate healthcare professionals before making any decisions regarding your health care. The author, Dr. Alexander Jimenez, Injury Medical Chiropractic and Functional Medicine Clinic, and any associated parties assume no liability for actions taken based on information presented in this post.
Your health and safety remain paramount. Please take this information seriously and use it as a starting point for informed discussions with your healthcare providers.
Peng, M. S., Wang, R., Wang, Y. Z., Chen, C. C., Wang, J., Liu, X. C., … & Chen, P. J. (2022). Efficacy of therapeutic aquatic exercise vs physical therapy modalities for patients with chronic low back pain: A randomized clinical trial. JAMA Network Open, 5(1), e2142069. doi:10.1001/jamanetworkopen.2021.42069
Shi, Z., Zhou, H., Lu, L., Pan, B., Wei, Z., Yao, X., … & Feng, S. (2018). Aquatic exercises in the treatment of low back pain: A systematic review of the literature and meta-analysis of eight studies. American Journal of Physical Medicine & Rehabilitation, 97(2), 116-122. doi:10.1097/PHM.0000000000000801
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