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Back Clinic Health Team. The level of functional and metabolic efficiency of a living organism. In humans, it is the ability of individuals or communities to adapt and self-manage when facing physical, mental, psychological, and social changes in an environment. Dr.Alex Jimenez D.C., C.C.S.T, a clinical pain doctor who uses cutting-edge therapies and rehabilitation procedures focused on total health, strength training, and complete conditioning. We take a global functional fitness treatment approach to regain complete functional health.

Dr. Jimenez presents articles both from his own experience and from a variety of sources that pertain to a healthy lifestyle or general health issues. I have spent over 30+ years researching and testing methods with thousands of patients and understand what truly works. We strive to create fitness and better the body through researched methods and total health programs.

These programs and methods are natural and use the body’s own ability to achieve improvement goals, rather than introducing harmful chemicals, controversial hormone replacement, surgery, or addictive drugs. As a result, individuals live a fulfilled life with more energy, a positive attitude, better sleep, less pain, proper body weight, and education on maintaining this way of life.


Alternatives to Boring Workouts to Enjoy Exercise

Alternatives to Boring Workouts to Enjoy Exercise

Fun Ways to Stay Active: Alternatives to Boring Workouts for Better Health

Alternatives to Boring Workouts to Enjoy Exercise

Friends play table tennis as a way to start making fitness fun and as a doable health goal.

Many people start the new year with big fitness goals. They promise to hit the gym every day or run miles each week. But often, these plans fall apart quickly. Life gets busy, motivation fades, and suddenly, exercise feels like a chore. If this sounds like you, don’t worry. Giving up on strict resolutions doesn’t mean giving up on health. Instead, shift to activities that feel more like play than work. Fun sports and easy movements can keep you moving without the dread of traditional workouts. This approach makes staying active sustainable and enjoyable, leading to better long-term habits (Bayou Bend Health System, n.d.).

Research shows that making physical activity fun boosts your chances of sticking with it. For example, choosing things you enjoy turns exercise into a hobby. This can improve your mood, reduce stress, and even help with weight management. Health experts recommend at least 150 minutes of moderate activity per week for adults, but it doesn’t have to be in a gym (NHS, n.d.). Simple swaps like walking in nature or dancing to music can meet these goals while feeling effortless.

In this article, we’ll explore ways to restart your fitness journey with joy. We’ll cover fun sports, social options, and relaxing practices. We’ll also discuss low-impact choices for those who struggle with standard routines. Plus, learn how professionals like integrative chiropractors and nurse practitioners can guide you. Drawing from expert insights, including clinical observations from Dr. Alexander Jimenez, DC, APRN, FNP-BC, this guide offers practical tips to get back on track.

Restarting After a Failed New Year’s Resolution

If your resolution crashed early, it’s time for a fresh start. The key is picking activities that excite you. Fun, easy sports like hiking, dancing, swimming, or biking can make movement feel rewarding. These options build fitness without the pressure of sets and reps.

  • Hiking: Head to a trail for fresh air and views. It’s a great way to explore while getting your heart rate up. Start with short paths and build up. Hiking strengthens legs and improves balance, all while enjoying nature (MultiCare Clinic, n.d.).
  • Dancing: Put on your favorite tunes and move freely. Whether alone or in a class, dancing boosts cardio and coordination. It’s low-pressure and can burn calories without feeling like exercise (Whispering Oaks Senior Living, n.d.).
  • Swimming: Water supports your body, making it gentle on joints. Swim laps or just splash around for fun. It’s ideal for all ages and helps with endurance (Vista Springs Living, n.d.).
  • Biking: Ride a bike around your neighborhood or on paths. It’s easy to adjust speed and distance. Biking tones muscles and can be a social outing (Blue Cross NC, n.d.).

These activities trick your brain into thinking you’re playing, not working out. Studies support this: enjoyable exercise leads to better adherence and health outcomes (Exercise is Medicine, n.d.).

Beyond solo sports, join social activities to add fun. Pickleball, tennis, or team sports bring people together, making commitment easier.

  • Pickleball: A mix of tennis and ping-pong, it’s easy to learn and play. Courts are popping up everywhere, and it’s great for quick games with friends (Nerd Fitness, n.d.).
  • Tennis: Hit the court for rallies that improve agility. Doubles makes it less intense and more chatty (Athlean-X, n.d.).
  • Team Sports: Join a recreational league for soccer, basketball, or volleyball. The group vibe keeps you motivated, and games feel like events, not drills (Quora, n.d.).

Social exercise can reduce feelings of isolation while building strength. One study notes that group activities enhance mental health alongside physical benefits (Reddit, n.d.).

For a calmer approach, try mind-body practices like yoga or Tai Chi. These are low-impact and focus on relaxation.

  • Yoga: Gentle poses improve flexibility and reduce stress. Start with beginner videos at home. It helps with breathing and mindfulness (Piedmont Wellness Center, n.d.).
  • Tai Chi: Slow, flowing movements build balance and calm the mind. It’s perfect for easing into activity without strain (Care Insurance, n.d.).

These practices are adaptable for any fitness level. They promote relaxation, which can lower blood pressure and improve sleep (NHLBI, n.d.).

To build habits, start small. Aim for 10–15 minute sessions a few times a week. Gradually increase as you gain confidence. This prevents burnout and lets your body adjust (Bayou Bend Health System, n.d.). Track progress in a journal to see improvements, like feeling more energetic.

Options for Those Who Dislike Traditional Workouts

Not everyone loves the gym or running. If weights and treadmills bore you, low-impact or sociable sports offer alternatives. These keep you active without the monotony, focusing on enjoyment and variety.

Swimming and biking stand out as low-impact favorites. Swimming provides a full-body workout in a supportive environment, reducing joint stress (Seniors Helping Seniors, n.d.). Biking lets you control the pace, making it accessible for beginners (MultiCare Clinic, n.d.).

Hiking and dancing add adventure. Hiking varies with terrain, keeping things interesting, while dancing lets you express yourself creatively (Blue Cross NC, n.d.; Whispering Oaks Senior Living, n.d.).

For a challenge, try rock climbing. It’s low-impact but builds strength and problem-solving skills. You can start indoors at a gym with easy walls (The Telegraph, n.d.).

Joining a recreational sports league brings community. Options like softball or ultimate frisbee emphasize fun over competition (Nerd Fitness, n.d.).

  • Benefits of These Activities:
    • More engaging than repetitive workouts.
    • Build social connections.
    • Adaptable to your energy level.
    • Improve mood through endorphins (Sanguina, n.d.).

These choices make the activity feel natural. For instance, walking briskly counts as exercise and can be done anywhere (Quora, n.d.). Or jump rope for short bursts—it’s simple and effective for cardio (MCU, n.d.).

If mobility is an issue, modify exercises. Chair-based routines or water aerobics allow movement without strain (ParentGiving, n.d.; Care.com, n.d.). The goal is consistency over intensity.

Experts agree: low-impact options like these support heart health and flexibility, especially for those with limits (Gaddis Premier, n.d.; Prairie Hills at Independence, n.d.).

How Integrative Professionals Can Help

When starting or restarting activity, professional guidance ensures safety. Integrative chiropractors and nurse practitioners offer tailored care, especially if you have physical limits.

Integrative chiropractors focus on the whole body. They use adjustments to align the spine, reducing pain and improving movement. This holistic approach addresses root causes rather than just symptoms (Integral Chiropractic, n.d.; Impastato Chiropractic, n.d.).

For example, if joint pain stops you from hiking, a chiropractor can ease stiffness through manipulations and exercises (Elysian Wellness Centre, n.d.; De Integrative Healthcare, n.d.). They often include nutrition and lifestyle advice for better results (AFP Fitness, n.d.; Together4Health Wellness, n.d.).

Nurse practitioners add medical expertise. They assess your health and create plans that address limits, such as suggesting low-impact swimming for arthritis (Buckner Parkway Place, n.d.; Cor Health Ontario, n.d.).

Together, these pros provide personalized care. They work with your abilities to help you enjoy activities again (Wellness Center FW, n.d.; Fortitude Health, n.d.).

Dr. Alexander Jimenez, DC, APRN, FNP-BC, embodies this integrated approach. With over 30 years in practice, he combines chiropractic and nursing for comprehensive care. His clinical observations highlight non-invasive methods for pain management and mobility.

In his work, Dr. Jimenez notes that tailored programs, like resistance band exercises, strengthen muscles without high impact. This helps people with injuries return to fun activities like biking or dancing. He emphasizes flexibility for joint health, noting that restricted movement can lead to pain, but gentle practices like yoga can restore it.

On LinkedIn, Dr. Jimenez shares insights on sciatica and back pain, recommending core exercises like modified squats for those with limitations. He advocates stretching to prevent stiffness, noting, “If you don’t stretch, your body ‘pays interest'” in reduced mobility.

His practice includes functional medicine, addressing nutrition and the environment for wellness. For example, he uses assessments to create plans that fit patients’ lifestyles, helping them stay active despite chronic conditions (All Injury Rehab, n.d.; Motus Integrative Health, n.d.).

  • How They Help:
    • Assess limits and set realistic goals.
    • Provide exercises like water aerobics for joint relief (Activ Therapy, n.d.).
    • Offer advice on enjoyable activities to build habits (Nepute Wellness Center, n.d.).
    • Monitor progress to adjust plans.

This support makes returning to movement less daunting. Integrative care focuses on harmony in physical, mental, and emotional health (Wellness Center FW, n.d.).

Wrapping Up: Make Movement Joyful

Staying active doesn’t require grueling workouts. By choosing fun options like hiking or yoga and seeking professional help when needed, you can rebuild habits. Remember Dr. Jimenez’s observation: personalized, holistic care unlocks better mobility. Start small, stay consistent, and enjoy the process. Your health will thank you.


References

Activ Therapy. (n.d.). 10 joint pain relief tips for seniors

AFP Fitness. (n.d.). What does a holistic or integrative approach to health and wellness really look like?

All Injury Rehab. (n.d.). Chiropractor help for sport injuries

Athlean-X. (n.d.). Working out with friends

Bayou Bend Health System. (n.d.). How to make achievable fitness resolutions for the new year

Blue Cross NC. (n.d.). Exercises for people who hate to work out

Buckner Parkway Place. (n.d.). Senior fitness exercise programs tailored for older adults

Care Insurance. (n.d.). Best heart exercises for seniors to stay heart healthy

Care.com. (n.d.). Water exercises for seniors

Cor Health Ontario. (2016). OSN post-stroke community-based exercise guidelines brochure

De Integrative Healthcare. (n.d.). How chiropractic care can help alleviate joint pain

Elysian Wellness Centre. (n.d.). Unexpected benefits of chiropractic treatment

Exercise is Medicine. (n.d.). Apparently healthy inactive

Fortitude Health. (n.d.). How do chiropractic adjustments work?

Gaddis Premier. (n.d.). Stay fit and fabulous retirement: 10 exercises strength and flexibility

Impastato Chiropractic. (n.d.). Integrative chiropractor

Integral Chiropractic. (n.d.). Blog

MCU. (n.d.). Best workout exercises to lose weight for beginners: Simple steps to start

Motus Integrative Health. (n.d.). How can chiropractors treat pain from musculoskeletal issues?

MultiCare Clinic. (n.d.). Fun activities you can try to stay active and healthy

Nepute Wellness Center. (n.d.). Blog

Nerd Fitness. (n.d.). 25 ways to exercise without realizing it

NHLBI. (n.d.). Types of physical activity

NHS. (n.d.). Physical activity guidelines for adults aged 19 to 64

ParentGiving. (n.d.). Exercise for seniors with limited mobility

Piedmont Wellness Center. (n.d.). Workouts for when you don’t want to work out

Prairie Hills at Independence. (n.d.). Physical activities for seniors: Secrets to long-term health

Quora. (n.d.). I don’t enjoy going to the gym or running. What can I do to stay active?

Reddit. (n.d.). What are everyone’s new year resolutions revolving?

Sanguina. (n.d.). Exercises of low impact

Seniors Helping Seniors. (n.d.). Gentle exercise ideas for seniors to get moving on national senior health fitness day

The Telegraph. (n.d.). Best exercises workouts that burn most calories fast

Together4Health Wellness. (n.d.). What is an integrative health practitioner? Exploring a holistic path to wellness

Vista Springs Living. (n.d.). Fun alternative exercises for seniors

Wellness Center FW. (n.d.). Why do people choose integrative medicine?

Whispering Oaks Senior Living. (n.d.). 6 low-impact exercises for seniors to stay active in Hermitage

Healthy Mexican Food in El Paso: Enjoy Delicious Nutrition

Healthy Mexican Food in El Paso: Enjoy Delicious Nutrition

Healthy Mexican Food in El Paso: Wellness Choices at El Paso Back Clinic®

Mexican food brings fresh, bold flavors to life in El Paso, Texas. At El Paso Back Clinic®, the premier wellness chiropractic care clinic, we see how good nutrition supports recovery, reduces inflammation, and boosts overall health. Led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, our team combines chiropractic adjustments with nutrition guidance to help patients heal from injuries and live pain-free.

In a city rich with Mexican culture, choosing healthier versions of classic dishes fits perfectly into a holistic wellness plan. Focus on grilled proteins, plenty of vegetables, and fresh ingredients to enjoy tasty meals that aid healing and mobility.

Here are some easy ways to make Mexican food healthier:

  • Choose grilled over fried items to cut back on extra fat.
  • Add lots of veggies like peppers, onions, zucchini, and cactus paddles.
  • Pick beans and corn tortillas for fiber and nutrients.
  • Use fresh toppings like pico de gallo, avocado, and lime instead of heavy creams or cheese.

These choices lower calories while keeping the vibrant taste that makes Mexican food special (Scripps Health, n.d.).

Here are some top healthy Mexican dishes to try:

  • Grilled Fajitas: Chicken, shrimp, or fish with grilled veggies. Skip the cheese and sour cream for a lighter option.

Here are a few mouthwatering examples of grilled chicken fajitas loaded with colorful vegetables:

  • Ceviche: Fresh shrimp or fish in lime juice with tomatoes, onions, and cilantro. It’s high in protein and low in fat.

Fresh ceviche is a refreshing, nutrient-packed choice:

Shrimp Ceviche Recipe – Meals by Molly: Seafood Recipes
  • Chicken Tortilla Soup: Broth-based with lean chicken, veggies, and avocado.
  • Burrito Bowls: Brown rice, beans, grilled protein, and fresh salsa.
  • Soft Tacos: Corn tortillas with fish, chicken, or beans plus extra veggies.

These dishes use natural ingredients like beans for gut health, avocado for good fats, and fresh salsas for vitamins (Havranek, n.d.; Isabel Eats, n.d.).

Key fresh ingredients that support wellness include:

  • Beans (black or pinto) for fiber and protein.
  • Avocado for healthy fats that fight inflammation.
  • Nopalitos (cactus) and calabacitas (zucchini) for low-calorie nutrients.
  • Pico de gallo with tomatoes, onions, and chilies.
  • Lean proteins like grilled chicken, shrimp, or fish.

These elements help reduce swelling and support recovery, especially when paired with care at El Paso Back Clinic® (Gran Luchito, n.d.).

El Paso offers excellent spots for healthy Mexican options. Many places let you customize for wellness:

  • Sabrosa La Vida for fresh meals.
  • Verde Salad Co. for build-your-own bowls.
  • Timo’s Restaurant for lean, veggie-focused plates.

Look for restaurants that grill proteins and use fresh prep. These choices make it easy to eat well while enjoying local flavors.

At El Paso Back Clinic®, we focus on holistic wellness. Dr. Alexander Jimenez uses integrative chiropractic care and nurse practitioner expertise to treat the whole person. Spinal adjustments improve alignment and nerve function, while nutrition advice targets inflammation and healing.

Dr. Jimenez often recommends anti-inflammatory foods like fresh veggies, lean proteins, and healthy fats found in healthier Mexican dishes. This helps patients recover faster from back pain, injuries, or chronic issues (Jimenez, n.d.a; Jimenez, n.d.b).

Our clinic offers:

  • Personalized chiropractic adjustments.
  • Nutrition plans to reduce inflammation.
  • Functional medicine for root-cause healing.
  • Rehab to build strength and mobility.

Combining these with smart food choices yields better long-term wellness outcomes (Cleveland Clinic, n.d.).

Here are simple tips to make healthy Mexican eating part of your routine:

  • Start with ceviche or salsa instead of chips.
  • Fill half your plate with veggies.
  • Choose water or herbal tea over sugary drinks.
  • Try home cooking with local fresh ingredients.

In El Paso’s dry climate, staying hydrated helps too.

Healthy Mexican food supports the body in powerful ways. At El Paso Back Clinic®, we help patients use nutrition and chiropractic care together for pain relief, better mobility, and vibrant health. Dr. Jimenez and the team are here to guide you toward feeling your best.

Contact us today to start your personalized wellness journey.


References

Make Your Health Goals Stick in 2026 with Team Care

Make Your Health Goals Stick in 2026 with Team Care

Make Your Health Goals Stick in 2026: How El Paso Back Clinic’s Integrative Team Supports Real Change

Make Your Health Goals Stick in 2026 with Team Care

The patient uses a weight machine for injury rehabilitation under the supervision of a doctor of chiropractic and a nurse practitioner.

Most people don’t fail at New Year’s goals because they “don’t want it enough.” They fail because life gets busy, pain flares up, energy crashes, and stress piles on. When your body hurts or feels stiff, even simple plans—like walking more, lifting weights, or sleeping better—can feel harder than they should.

At El Paso Back Clinic, the goal is to make health changes easier to achieve and maintain through a team-based, integrative approach. That means bringing together the strengths of chiropractic care (movement, structure, mobility, and recovery) with the strengths of nurse practitioner care and wellness coaching (nutrition, sleep, stress, and whole-body support). The clinic describes this as a blend of injury care, wellness strategies, mobility programs, and integrated medicine designed to improve function and quality of life. El Paso Back Clinic® • 915-850-0900+2El Paso Back Clinic® • 915-850-0900+2

This kind of care supports common goals like:

  • increasing fitness and mobility

  • managing pain so you can stay active

  • improving energy and sleep

  • lowering stress and improving your stress response

  • building habits that last longer than a few weeks

El Paso Back Clinic’s content and services focus on restoring movement and supporting whole-body wellness—not just “cracking backs.” El Paso Back Clinic® • 915-850-0900+2El Paso Back Clinic® • 915-850-0900+2


What “Integrative” Means at El Paso Back Clinic

“Integrative care” means your plan isn’t built around only one angle. Instead, it connects the pieces that usually get separated:

  • How you move

  • How you recover

  • How you eat

  • How you sleep

  • How you manage stress

  • How do you build habits that fit your real life

El Paso Back Clinic describes integrative chiropractic benefits as going beyond traditional adjustments by combining care approaches that support overall wellness and function. El Paso Back Clinic® • 915-850-0900

Why this matters for resolutions

Many resolutions are difficult to maintain because the plans ignore the real barriers. For example:

  • You want to exercise more—but your back pain spikes.

  • You want to lose weight—but your sleep is poor and your stress is high.

  • You want more energy—but your nutrition is inconsistent, and you’re not recovering.

An integrative plan helps because it aims to reduce the friction that makes healthy habits feel impossible.


The Team Approach: Chiropractor + Nurse Practitioner Mindset

Many clinics talk about how chiropractic care supports goals such as mobility, stress reduction, better sleep, and improved performance. gotcore.net+2Freedom Chiropractic+2
At El Paso Back Clinic, that support is often strongest when chiropractic care is paired with whole-person planning.

The chiropractor’s lane: move better with less strain

Chiropractic care commonly focuses on:

  • joint motion and spinal mechanics

  • posture and movement habits

  • mobility and flexibility

  • recovery support when you start working out again

  • helping reduce strain patterns that keep pain looping

The descriptions of services at El Paso Back Clinic emphasize spine-focused care and the restoration of function for back and musculoskeletal concerns. El Paso Back Clinic® • 915-850-0900+1

The NP/wellness lane: build a plan that supports your body from the inside out

A nurse practitioner and wellness-minded team approach can support:

  • nutrition planning that fits your schedule

  • sleep improvement routines

  • stress management strategies

  • health screening and medical risk review when appropriate

  • coaching that makes change more realistic to sustain

This matches the habit-focused guidance many health organizations recommend: set realistic goals, build routines, and avoid extreme “all at once” changes. Prism Health North Texas

Dr. Alexander Jimenez’s clinical observations (El Paso context)

Dr. Alexander Jimenez (DC, APRN, FNP-BC) frequently describes a dual-scope approach that connects biomechanics (how you move) with broader health planning (nutrition, functional assessments, and recovery strategies). His published clinic content also highlights the use of assessments and, when needed, imaging and integrated care planning to support recovery and function. LinkedIn+3El Paso, TX Doctor Of Chiropractic+3El Paso, TX Doctor Of Chiropractic+3


Why Resolutions Often Fail (And How an Integrative Plan Fixes That)

Here are common “resolution killers” and what a coordinated plan can do differently:

  • Too much, too fast → Start with small steps and progress safely. Prism Health North Texas+1

  • Pain blocks movement → Address mobility limits and movement mechanics so activity feels doable. National Spine & Pain Centers+1

  • Low energy → Improve sleep, nutrition consistency, and recovery structure. gotcore.net+1

  • Stress overload → Add stress skills and routines that calm the system and support follow-through. NIH News in Health+1

  • No accountability → Regular check-ins and plan adjustments keep you from quitting after a setback. drmmalone.com+1

A key idea in habit-based care is that early wins create a “positive feedback loop”—you feel better, so it becomes easier to keep going. drmmalone.com


1) Increase Fitness and Mobility (Without Getting Injured)

If your goal is to work out more, the priority is often moving well enough to train consistently.

Many chiropractic resources emphasize mobility, flexibility, and injury prevention as people increase activity at the start of the year. 5280 Balanced Health Center+2Freedom Chiropractic+2
El Paso Back Clinic also emphasizes flexibility, mobility, and agility programs to improve ability and quality of life. El Paso Back Clinic® • 915-850-0900

A simple evidence-based target

For general health, adults are commonly advised to aim for 150 minutes of moderate activity per week, plus 2 days of muscle-strengthening activities. CDC+1
That can be split into smaller chunks—like 30 minutes, 5 days a week.

What the integrative plan can look like

  • Assess mobility limits (hips, spine, shoulders) and address movement friction

  • Build a realistic weekly schedule

  • Progress intensity slowly, so you don’t crash or flare

Easy “start small” movement ideas:

  • 10–20 minute walk after meals

  • 2 strength sessions per week (basic full-body)

  • 5-minute mobility routine daily

Progression rules that keep people consistent:

  • Add time before you add intensity

  • Keep at least 1–2 recovery days weekly

  • Measure consistency, not perfection


2) Manage Pain So You Can Stay Active

Pain goals often work better when you focus on function—not “zero pain tomorrow.” A pain-focused plan might aim to reduce flare-ups and increase what you can do safely. National Spine & Pain Centers

El Paso Back Clinic positions its care around helping people with frustrating injuries and chronic pain syndromes improve mobility and function. El Paso Back Clinic® • 915-850-0900

Practical pain goals that tend to stick

  • “Walk 20 minutes, 4 days/week without a flare.”

  • “Lift twice/week with pain staying under a 3–4/10.”

  • “Sleep through the night most nights.”

How integrative care helps pain goals

Helpful pacing ideas (simple but powerful):

  • Use shorter workouts more often

  • Stop just before your “flare threshold”

  • Build capacity gradually rather than “weekend warrior” bursts


3) Boost Energy the Smart Way

Energy is not just “motivation.” If you’re tired, your plan needs better recovery.

Many chiropractic sources link better sleep and reduced tension with feeling more capable and consistent over time. gotcore.net+1
El Paso Back Clinic also describes a wellness-focused approach aimed at improving energy, sleep, and overall function. El Paso Back Clinic® • 915-850-0900

Common energy drains

  • inconsistent sleep schedule

  • high stress with no recovery routine

  • skipping meals, then crashing

  • pushing too hard without rest

Energy supports that don’t require perfection:

  • consistent bedtime “window” (same 60–90 minutes nightly)

  • protein-forward breakfast 3–5 days/week

  • short walks for circulation and stress relief

  • mobility routine before bed


4) “Boost Immunity” by Strengthening the Basics

It’s common to hear people say they want to “boost immunity.” A safe and practical way to think about this is:

You can support overall wellness by improving sleep, physical activity, and stress management—foundations that matter for health.

  • Regular physical activity is widely recommended for health. CDC

  • Mindfulness-based approaches have evidence supporting their effectiveness for stress, sleep, and pain management. NIH News in Health

So instead of chasing extreme detoxes or perfect diets, an integrative plan often focuses on steady basics:

  • sleep routine

  • movement most days

  • nutrition consistency

  • stress skills

That’s the kind of “quiet consistency” that makes resolutions last.


5) Lower Stress and Improve Stress Response

Stress shows up in the body: tight shoulders, headaches, jaw tension, shallow breathing, gut tension, and poor sleep.

Mindfulness-based treatments have evidence supporting reduced anxiety/depression symptoms and improved sleep, and may help people cope with pain. NIH News in Health
Many chiropractic sources also connect care with stress reduction and better sleep as part of overall wellness. gotcore.net+1

Simple “stress reset” tools (easy to repeat)

  • 4–6 slow breaths with longer exhales

  • 5–10 minute walk outdoors

  • Gentle mobility work for neck/hips

  • Short mindfulness practice (1–3 minutes) NIH News in Health

A key point: stress plans work best when they are small enough to do daily. It’s important to avoid making big, dramatic changes once a week.


Habit Design: The Real Key to Long-Lasting Change

If you only rely on motivation, you’ll struggle. If you build habits, you’ll progress even during busy weeks.

Health habit coaching often emphasizes:

A simple habit framework that works

  • Pick one main goal (fitness OR pain, energy, OR stress)

  • Add two support habits

  • Track consistency weekly

  • Adjust every 2–4 weeks

Examples of “support habits”:

  • protein at breakfast

  • 20-minute walk 4x/week

  • 5 minutes of mobility daily

  • bedtime routine 5 nights/week


A Simple 4-Week Plan (El Paso Back Clinic Style: Practical, Not Perfect)

This is a general example you can personalize with your provider team.

Week 1: Reduce friction

  • Identify mobility limits and pain triggers

  • Set one realistic activity goal

  • Begin a simple nutrition and sleep routine

Week 2: Build consistency

  • Add a second strength or mobility day

  • Keep intensity moderate

  • Track sleep and energy patterns

Week 3: Progress carefully

  • Increase walking time or training volume slightly

  • Add a stress routine you can repeat

  • Adjust the plan based on how your body responds

Week 4: Lock in your system

  • Keep what’s working

  • Simplify what isn’t

  • Create a “busy week version,” so you don’t fall off

This approach fits the clinic’s overall theme of improving function through mobility, recovery, and whole-person planning. El Paso Back Clinic® • 915-850-0900+1


When to Get Checked Right Away

If you have severe or unusual symptoms, don’t “push through.” Seek urgent medical care for red flags like:

  • chest pain, severe shortness of breath, fainting

  • sudden weakness, facial droop, confusion

  • loss of bowel/bladder control

  • fever with severe spine pain

  • major trauma with worsening symptoms


Bottom Line: Your Best Results Come From a Whole Plan

At El Paso Back Clinic, an integrative model supports real-life resolutions by combining:

You don’t need a perfect year. You need a plan that helps you move better, recover better, and repeat the basics long enough to see real change.


References

Centers for Disease Control and Prevention. (2025, December 4). Adding physical activity as an adult. CDC. CDC

Centers for Disease Control and Prevention. (2023, December 20). Adult activity: An overview. CDC. CDC

El Paso Back Clinic. (n.d.). Blog | El Paso Back Clinic. El Paso Back Clinic® • 915-850-0900

El Paso Back Clinic. (n.d.). About us. El Paso Back Clinic® • 915-850-0900

El Paso Back Clinic. (n.d.). Spine care. El Paso Back Clinic® • 915-850-0900

El Paso Back Clinic. (2019). Back pain specialist | El Paso, TX. El Paso Back Clinic® • 915-850-0900

El Paso Back Clinic. (2025). Integrative chiropractic care benefits in El Paso. El Paso Back Clinic® • 915-850-0900

Freedom Chiropractic. (2024, December 15). How chiropractic care supports your New Year’s resolutions in 2025. Freedom Chiropractic

Grovetown Chiropractic. (2023, May 17). Four New Year’s resolutions a chiropractor can help with. Grovetown Chiropractic

Malone, M. (2025). Why health habits beat resolutions—and how chiropractic helps. drmmalone.com

National Institutes of Health. (2021, June). Mindfulness for your health. NIH News in Health. NIH News in Health

Prism Health North Texas. (2025, December 9). Health-related 2026 New Year’s resolutions that actually stick. Prism Health North Texas

TreatingPain.com. (2023, December 4). Practical New Year’s resolutions to manage pain. National Spine & Pain Centers

River of Life Chiropractic. (2025, January 9). New year, new you: How chiropractic care supports your health goals in 2025. Website

CORE Health Centers. (2024, December 31). 5 benefits of chiropractic care for the new year. gotcore.net

5280 Balanced Health Center. (2025). Why chiropractic care should be part of your New Year’s resolutions. 5280 Balanced Health Center

Jimenez, A. (n.d.). Dr. Alex Jimenez, chiropractor and injury recovery. DrAlexJimenez.com. El Paso, TX Doctor Of Chiropractic

Jimenez, A. (n.d.). Safe chiropractic care in El Paso: What to expect. DrAlexJimenez.com. El Paso, TX Doctor Of Chiropractic

Jimenez, A. (n.d.). Personalized chiropractic nutrition counseling strategies. DrAlexJimenez.com. El Paso, TX Doctor Of Chiropractic

Jimenez, A. (n.d.). Dr. Alex Jimenez (website). El Paso, TX Doctor Of Chiropractic

Jimenez, A. (n.d.). Dr. Alexander Jimenez LinkedIn profile. LinkedIn

Post-Holiday Reset in El Paso: Feel Your Best Again

Post-Holiday Reset in El Paso: Feel Your Best Again

Post-Holiday Reset in El Paso: Support Your Body’s Natural Detox System (No Extreme Cleanses Needed)

Post-Holiday Reset in El Paso: Feel Your Best Again

Patient speaks with a doctor about maintaining health during the holidays.

If you feel a little “off” after the holidays, you’re not alone. Extra sugar, richer foods, late nights, travel, and more alcohol than usual can leave you feeling bloated, tired, foggy, and stiff. The good news: you don’t need an extreme cleanse to “fix” it.

At El Paso Back Clinic, we like to keep it simple and safe. Your body already has a detox system. Your liver helps process and break down substances, your kidneys filter waste into urine, and your digestive system helps move waste out. A smart “reset” means giving your body what it needs to do that job well—hydration, whole foods, fiber, sleep, and gentle movement—instead of stressing your system with harsh detox plans. (NCCIH, 2024) NCCIH

Below are friendly, realistic steps to support your natural detox pathways after holiday treats—plus how an integrative chiropractor and nurse practitioner team can help you build a plan that fits your life.


First: What “Detox” Really Means (And What It Doesn’t)

A lot of “detox” marketing makes it sound like toxins are stuck in your body and you must flush them out fast. But the truth is:

  • Your body is always “detoxing” through normal organ function.

  • Most extreme detox programs don’t have strong research behind them.

  • Some cleanses can backfire by cutting calories too low, reducing fiber, or pushing supplements your body doesn’t need.

The National Center for Complementary and Integrative Health explains that many “detox” programs are marketed to remove toxins, but research is limited, and many studies are of low quality. (NCCIH, 2024) NCCIH

The safer goal: lighten the load (less alcohol, less added sugar, fewer ultra-processed foods) and increase the basics (water, fiber, sleep, movement).


Step 1: Hydration That Supports Your Kidneys and Digestion

Hydration supports circulation and kidney filtration. It also helps your digestion move smoothly—especially when you increase your fiber intake.

A practical guideline from Mayo Clinic notes that total daily fluid needs vary, but gives general estimates (including fluids from food and drinks). (Mayo Clinic, n.d.) Mayo Clinic

Easy “holiday reset” hydration options

  • Water (still or sparkling)

  • Lemon water (warm or cold)

  • Unsweetened green tea

  • Unsweetened herbal teas (ginger, peppermint, chamomile)

  • Water infused with cucumber or berries

Simple hydration habits that work

  • Start your day with a full glass of water

  • Pair water with meals (before or during)

  • If you drink coffee, add extra water later

  • Slow down at night so you don’t wake up to use the bathroom

Local note (El Paso): Dry air and big temperature swings can sneak up on you. If you’re outdoors, walking, or traveling, you may need more fluids than you think.


Step 2: Eat Whole Foods That “Nourish the Reset”

After a holiday stretch, your body usually does best with simple, colorful, balanced meals.

A “reset plate” you can repeat all week

  • ½ plate: vegetables (raw, roasted, steamed, soups)

  • ¼ plate: protein (fish, chicken, turkey, eggs, tofu, beans)

  • ¼ plate: high-fiber carbs (oats, quinoa, brown rice, potatoes, fruit)

  • Add: healthy fats (olive oil, avocado, nuts, seeds)

Whole foods that are easy on digestion

  • Vegetable soups with beans or shredded chicken

  • Oatmeal with berries + chia or walnuts

  • Greek yogurt + fruit (watch added sugars)

  • Salmon + roasted vegetables

  • Stir-fry veggies + tofu over brown rice

Many post-holiday reset guides emphasize returning to whole foods and cutting back on processed foods as a core step in recovery. (UPMC, 2015; Baptist Health, 2018) El Paso Back Clinic® • 915-850-0900+1


Step 3: Keep an Eye on Alcohol and Added Sugar

Two common holiday stressors on your system are alcohol and added sugar.

Alcohol: why “less is better” for a reset

The CDC notes your liver can only process small amounts of alcohol, and the rest can harm your liver and other organs as it moves through the body. (CDC, 2025) CDC
The NIAAA also explains that alcohol affects many body systems—not only the liver. (NIAAA, 2025) NIAAA

Try this for 3–7 days:

  • Pick alcohol-free days

  • If you drink, slow down and alternate with water

  • Eat before drinking (not after)

Added sugar: a simple limit to remember

The FDA explains the Daily Value for added sugars is 50 grams per day (based on a 2,000-calorie diet), and the Dietary Guidelines recommend keeping added sugars under 10% of total calories. (FDA, 2024) U.S. Food and Drug Administration
The CDC provides similar guidance and explains how added sugars can accumulate quickly. (CDC, 2024) CDC

Easy swaps that still feel satisfying

  • Replace soda with sparkling water + citrus

  • Replace candy with fruit + nuts

  • Replace pastries with Greek yogurt + berries

  • Replace sugary coffee drinks with lightly sweetened or unsweetened options


Step 4: Sleep Is One of Your Strongest “Reset Tools”

Sleep is not lazy. It’s repair time.

The CDC notes adults generally need at least 7 hours of sleep per night. (CDC, 2024) CDC
When sleep drops, people often notice more cravings, a worse mood, and lower pain tolerance—so the reset gets harder.

A simple sleep reset checklist

  • Keep the same wake time most days

  • Get daylight in your eyes in the morning (even 5–10 minutes helps)

  • Stop heavy meals 2–3 hours before bed

  • Reduce screen time 30–60 minutes before sleep

  • Keep your room cool and dark

Dr. Jimenez also discusses how irregular sleep and late-night light exposure can disrupt your rhythm and contribute to brain fog and fatigue patterns. (Jimenez, n.d.) El Paso, TX Doctor Of Chiropractic


Step 5: Light Exercise Supports Circulation and Helps You Feel “Unstuck”

You don’t need a hard workout to support your body after the holidays. You need consistent, gentle movement.

El Paso Back Clinic often emphasizes circulation and movement as a supportive strategy for overall function, including how exercise helps blood and lymph flow and how integrative therapies can support the body’s natural processes. (Jimenez, 2025) El Paso Back Clinic® • 915-850-0900

Pick one simple movement option daily

  • 10–30 minute walk

  • Gentle yoga flow

  • Light stretching + deep breathing

  • Easy cycling

  • Mobility work (hips, spine, shoulders)

“After-meal” movement (small but powerful)

  • 5–10 minute walk after meals

  • Gentle spinal twists (seated or lying)

  • Calf raises or marching in place while cooking


Step 6: Stress, Digestion, and the Vagus Nerve Connection

After the holidays, stress can show up in the body as:

  • tight shoulders/neck

  • shallow breathing

  • bloating or “nervous stomach”

  • headaches

  • trouble sleeping

Dr. Jimenez explains that vagal tone is a key factor in maintaining calm and balance, influencing the stress response and digestion. (Jimenez, 2025) El Paso, TX Doctor Of Chiropractic

Two “reset” tools that take 2 minutes

  • Box breathing: inhale 4 seconds, hold 4, exhale 4, hold 4 (repeat 4 times)

  • Longer exhales: inhale 4 seconds, exhale 6–8 seconds (repeat for 2 minutes)

These are small steps, but they can help your body shift from “fight or flight” to “rest and digest.”


How El Paso Back Clinic Can Help You Reset (The Integrative Way)

A post-holiday reset is easier when pain, stiffness, or stress is not getting in your way. El Paso Back Clinic describes a multidisciplinary approach that includes chiropractic care and functional medicine-style wellness support. El Paso Back Clinic® • 915-850-0900+1

Integrative chiropractic care may support your reset by helping you:

  • move better (so walking and exercise feel doable)

  • reduce tension patterns that build up during travel and long sitting

  • improve posture and mobility habits that affect breathing and comfort

Dr. Jimenez also writes about how travel and routine changes can increase postural strain, stiffness, and fatigue—and how chiropractic and integrative care can help people restore balance after those disruptions. (Jimenez, 2025) El Paso, TX Doctor Of Chiropractic

Nurse practitioner + functional medicine support can help you:

  • check for health issues that make fatigue worse (when appropriate)

  • create realistic nutrition and sleep plans (not extreme rules)

  • review medications/supplements for safety

  • focus on inflammation, digestion, and stress patterns in a personalized way El Paso Back Clinic® • 915-850-0900+1

If you want help right away

El Paso Back Clinic lists ways to connect, including calling 915-850-0900 and using online appointment options. El Paso Back Clinic® • 915-850-0900+1


A Simple 7-Day Post-Holiday Reset Plan (Doable, Not Perfect)

Days 1–2: Hydrate + simplify

  • Water on waking + water with meals

  • One big veggie-based meal per day (salad, soup, stir-fry)

  • 10–20 minute walk

  • Lights out a little earlier

Days 3–5: Add fiber + cut added sugar

  • Add beans, oats, chia, berries, greens

  • Skip sugary drinks

  • Keep alcohol low or pause it

  • Add 5–10 minutes of stretching daily

Days 6–7: Lock in your “normal”

  • Choose 2–3 simple meals you can repeat next week

  • Pick your exercise rhythm (walks, yoga, mobility)

  • Keep the same sleep/wake schedule

  • Plan your next grocery run so your kitchen supports your goals


When to Get Checked Instead of “Resetting” at Home

Call a clinician if you have:

  • severe belly pain, ongoing vomiting, blood in stool

  • chest pain, fainting, or shortness of breath

  • yellowing of skin/eyes, dark urine, extreme fatigue

  • symptoms of dehydration that don’t improve

  • concerns about alcohol dependence or withdrawal

Also, if you have kidney disease, liver disease, heart conditions, or diabetes on medication, or you’re pregnant, avoid detox supplements and extreme plans. NCCIH recommends caution with many detox/cleanse products, citing limited evidence and potential safety concerns. (NCCIH, 2024) NCCIH


Takeaway: The Best “Detox” Is Basic Care Done Consistently

After holiday treats, your body usually doesn’t need punishment—it needs support:

And if pain, stress, or stubborn symptoms are blocking your progress, a team that blends chiropractic care + nurse practitioner support can help you reset in a smart, structured way. El Paso Back Clinic® • 915-850-0900+1


References

Beat Holiday Stress by Staying Active

Beat Holiday Stress by Staying Active

Beat Holiday Stress with Fun Movement and Smart Body Care

Beat Holiday Stress by Staying Active

A man and a woman play table tennis to ease holiday stress.

The holiday season brings joy, family time, and tasty food, but it can also be stressful. Busy schedules, shopping, travel, and extra tasks can make anyone feel overwhelmed. One great way to feel better is through simple movement and exercise. Physical activity releases endorphins, chemicals in your brain that improve mood and reduce stress (Mayo Clinic, 2023). Even short sessions of fun activities can clear your mind and boost energy.

Many experts agree that almost any form of movement helps manage stress. It acts like a natural reset for your body and brain (Kitsap Physical Therapy, n.d.). Adding some holiday cheer to your routine makes it easier to stick with. This guide shares easy, enjoyable ways to stay active and calm during the holidays.

Why Movement Helps Reduce Holiday Stress

Exercise does more than keep you fit. It pumps up endorphins, boosting a happier feeling, and distracts you from worries. Activities like walking or dancing provide “meditation in motion,” helping you forget daily irritations (Mayo Clinic, 2023). Regular movement also improves sleep, builds confidence, and helps your body better handle stress.

During the holidays, people often move less due to cold weather or busy plans. This can make stress worse. But even one quick workout can lift your mood for hours (Gorman, 2022). Fun, low-pressure activities work best to avoid adding more pressure.

  • Releases feel-good chemicals to fight anxiety
  • Clears the mind and improves focus
  • Boosts energy and helps you sleep better
  • Builds strength to handle physical holiday demands, like carrying bags

Fun Sports-Inspired Activities to Boost Endorphins

Try activities that feel like play. Sports-inspired moves get your heart pumping and bring smiles.

  • Jumping rope: A quick cardio blast that raises your heart rate fast. Do it for 10-15 minutes while listening to holiday music (Avec Apartments, n.d.).
  • Dance breaks: Turn on your favorite songs and dance freely. Join a family dance party or try simple steps. Dancing combines rhythm and fun for great stress relief (NMC Health, n.d.; Triathlete Magazine, n.d.).
  • Pickup games: Play basketball, tennis, volleyball, or soccer with friends or family. These team sports combine exercise with social time, which further lowers stress (King Chiropractic, n.d.).
  • Shadowboxing: Punch the air like a boxer. This low-impact move releases tension without needing equipment. It’s perfect for a hotel room or living room (FightCamp, n.d.; Triathlete Magazine, n.d.).

These activities are easy to start and don’t require much space or gear.

Quick and Easy Bodyweight Exercises for Fast Relief

No gym? No problem. These simple moves use only your body and take little time.

Here are some top picks:

  • High knees: Run in place, lifting knees high. Do it for 1 minute to get your blood flowing (Echelon Fit, n.d.).
  • Planks: Hold a straight body position on your forearms and toes. Start with 30 seconds of core strength work (Echelon Fit, n.d.).
  • Bodyweight squats: Lower as if sitting in a chair, then stand up. Great for legs and glutes (Hydrow, n.d.).
  • Push-ups: Modify on knees if needed. Strengthen your upper body quickly (Hydrow, n.d.).
  • Jumping jacks: Classic move to warm up and boost mood (Echelon Fit, n.d.).

Try a 20-minute circuit: 30 seconds of each, with short rests in between. Repeat a few times (FightCamp, n.d.). Add holiday twists, like “present pick-up” squats—bend down as if grabbing gifts (Performance Health Academy, n.d.).

Mindful Practices for Calm and Flexibility

For gentler options, try mindful movements that focus on breath and flow.

  • Yoga flows: Simple poses like downward dog or warrior help stretch and center your mind. A 15-20 minute session reduces tension (Avec Apartments, n.d.; King Chiropractic, n.d.).
  • Tai Chi: Slow, flowing moves called “meditation in motion.” It improves balance and eases stress without strain (Mind Body Spine, n.d.; FightCamp, n.d.).

These practices calm the nervous system and pair well with busier days.

Outdoor Options: Walks and Hikes for Mind Clearing

Fresh air makes everything better. A brisk walk or hike builds endurance and clears thoughts.

  • Go for a festive neighborhood walk to see lights. Make it fun with a scavenger hunt for decorations (NMC Health, n.d.).
  • Hike in nature for extra calm. Being outdoors boosts positive feelings, such as gratitude (Triathlete Magazine, n.d.).
  • Add active games, such as playing in the yard or stair climbing, between tasks (Muscle MX, n.d.).

Aim for 30 minutes most days. No special gear needed—just good shoes (Club Getaway, n.d.).

Make It Festive: Holiday-Themed Active Fun

Keep things light by tying movement to celebrations.

  • Dance to holiday tunes or play charades that get everyone moving.
  • Try “Santa bag throws” or “candy cane curls” with simple weights or air motions (Performance Health Academy, n.d.).
  • Family games like obstacle courses or mini-golf indoors keep energy high and stress low (NMC Health, n.d.).

These ideas turn exercise into shared joy.

How Integrative Chiropractic Care Fits In

Physical tension from stress often shows up as tight muscles or misalignment. Integrative chiropractic care helps by using gentle adjustments to ease tension and support the nervous system. This improves your body’s stress response and promotes better flexibility (Chiropractic Works Collinsville, n.d.).

Chiropractors may suggest stretches or movements to help maintain alignment. This holistic approach complements exercise for full-body relief. Dr. Alexander Jimenez, a chiropractor and nurse practitioner with over 30 years of experience, notes that spinal health drives overall wellness. His integrative methods combine adjustments with posture exercises and stress management for better mobility and calm (Jimenez, n.d.; Jimenez, 2025a). He often sees that staying active and making adjustments help prevent holiday-related tension and support recovery (Jimenez, 2025b).

Pairing chiropractic visits with daily movement creates a balanced way to enjoy the season.

Tips to Get Started and Stay Consistent

Starting small is key during busy times.

  • Pick activities you enjoy to make it fun.
  • Schedule short sessions, like 10-20 minutes.
  • Involve family or friends for accountability.
  • Listen to your body—keep it light to avoid extra stress.
  • Combine with deep breathing for extra calm.

Consistency brings the best results. Even small efforts add up to less stress and more energy (American Fitness Professionals & Associates, n.d.).

By adding these fun movements and mindful care, you can handle holiday demands with ease. Focus on feeling good, not perfect. Your body and mind will thank you.


References

Best Magnesium Supplements for Pain Relief Options

Best Magnesium Supplements for Pain Relief Options

Best Magnesium Supplements for Pain Relief: Types, Benefits, and Chiropractic Insights

Best Magnesium Supplements for Pain Relief Options

A chiropractor and nurse practitioner discuss magnesium supplements for pain relief.

Magnesium is a mineral that your body needs for many tasks. It helps muscles work, nerves send signals, and bones stay strong. Many people do not get enough magnesium from food like nuts, seeds, and greens. This can lead to problems such as muscle pain, fatigue, and stress. Supplements can help fill the gap. In this article, we look at how magnesium eases pain. We focus on forms such as malate, glycinate, and topical. These can help with muscle soreness, nerve pain, and more. Chiropractors often suggest them to boost treatments. We base this on health sites and expert views. Read on to learn which type might work for you.

Pain comes in many forms. It can be sore muscles after a workout or chronic issues like fibromyalgia. Magnesium helps relax muscles and calm nerves. It also cuts down on swelling. Studies show it can lower pain without strong drugs. For example, it supports energy production, helping counter fatigue associated with pain. Different forms absorb in unique ways. Oral pills go through the gut. Topical ones soak into the skin. This matters for how fast they help. Always talk to a doctor before starting supplements. They can check if it’s safe for you.

Understanding Magnesium’s Role in Pain Management

Magnesium plays a big part in how your body handles pain. It blocks pain signals in nerves and helps muscles relax. Low levels can make pain worse. About half of adults in the U.S. lack enough magnesium (Team Red White & Blue, n.d.). This leads to cramps, spasms, and soreness. Supplements fix this by boosting levels.

Here are key ways magnesium helps with pain:

  • Muscle Relaxation: It controls contractions to stop cramps and tension.
  • Nerve Calming: It balances signals to reduce nerve pain.
  • Less Swelling: It fights inflammation that causes discomfort.
  • Better Recovery: It supports energy for healing after injury.

Chiropractors use magnesium with adjustments. It improves treatment outcomes by loosening tight spots. For acute pain, like after surgery, it cuts down on opioid needs (MedCentral, n.d.). For long-term pain, it eases symptoms in conditions such as migraines and back pain.

Magnesium Malate: Effective for Muscle Soreness and Fatigue in Fibromyalgia

Magnesium malate mixes magnesium with malic acid. This form absorbs well in the gut. It boosts energy by helping make ATP, the body’s fuel (Miye Care, n.d.). That’s why it’s beneficial for fatigue and soreness. People with fibromyalgia often feel worn out and achy. This type can help manage those symptoms.

Benefits include:

  • Eases Muscle Soreness: Reduces pain after exercise or daily strain.
  • Fights Fatigue: Supports energy to lessen tiredness in chronic conditions.
  • Helps with Fibromyalgia: Limited studies show it may lower pain severity (Healthline, n.d.).
  • Good Absorption: Less likely to cause stomach upset than other forms.

Chiropractors like malate for chronic pain. It supports metabolism and reduces fatigue (Sonoma Sports Chiro, n.d.). Take 200-400 mg a day. Start low to see how your body reacts. It’s often available in pill or powder form.

Magnesium Glycinate: Suitable for Nerve Pain and Relaxation

Magnesium glycinate binds to glycine, an amino acid that calms the brain. This form is easily absorbed and gentle on the stomach (Trace Minerals, n.d.). It’s great for nerve pain and stress. It helps regulate signals to stop overexcitement that causes pain.

Key advantages:

  • Calms Nerves: Lowers anxiety and eases nerve-related pain.
  • Relaxes Muscles: Reduces tension and spasms.
  • Aids Sleep: Promotes rest, which helps pain recovery (NMB Chiro, n.d.).
  • Fewer Side Effects: No laxative issues like some types.

For chiropractic patients, it cuts inflammation and boosts adjustments (SanTe Chiropractic, n.d.). It’s ideal for back or joint pain. Dose is 300-400 mg daily, often at night.

Topical Magnesium Chloride or Sulfate: Direct Muscle Relief Through Baths or Oils

Topical magnesium goes on the skin. Chloride absorbs well and targets sore spots (Health.com, n.d.). Sulfate, or Epsom salts, is for baths. It soothes muscles without gut processing.

Why choose topical:

  • Localized Relief: Applies right to the painful areas.
  • Quick Action: Bypasses digestion for faster help.
  • No Stomach Issues: Avoids diarrhea from oral forms.
  • Good for Baths: Epsom salts relax the whole body (Team Red White & Blue, n.d.).

Absorption varies by skin type. Studies are mixed, but many feel relief from soreness (Pierce Chiropractic, n.d.). Use oils or soaks 2-3 times a week.

Selecting the Right Form: Malate for Energy, Glycinate for Nerves, Topical for Localized Pain

Choose based on your pain type. Absorption differs: Oral forms, such as malate and glycinate, are absorbed through the gut; topical forms are absorbed through the skin (Drugs.com, n.d.).

Selection tips:

  • For Energy and Chronic Pain: Pick malate.
  • For Nerve Calm: Go with glycinate.
  • For Spot Relief: Use topical chloride or sulfate.
  • Consider Absorption: Glycinate is best overall (MN Spine and Sport, n.d.).

Chiropractors’ Preferences: Glycinate and Malate for Pain Management

Chiropractors favor glycinate and malate. Glycinate calms muscles and nerves, aiding adjustments (Everybodys Chiropractic, n.d.). Malate boosts energy for recovery.

How they work together:

  • Relax Muscles: Lessens tension for better alignment.
  • Cut Inflammation: Reduces joint swelling.
  • Boost Nerve Function: Improves signals for less pain.
  • Support Healing: Speeds recovery after treatments (ChiroCredit, n.d.).

Even phosphate forms help energy and relaxation in care (Edinburgh Chiropractic, n.d.).

Clinical Observations from Dr. Alexander Jimenez

Dr. Alexander Jimenez, DC, APRN, FNP-BC, focuses on integrative pain care. His work stresses non-drug methods for back pain and neuropathy (Jimenez, n.d.). He sees magnesium fitting into plans that mix chiropractic with nutrition. It helps reduce reliance on opioids and boosts recovery. In his clinic, such approaches ease chronic pain by improving mobility and reducing inflammation.

Conclusion

Magnesium offers natural pain relief. Malate helps fight fatigue in fibromyalgia, glycinate calms nerves, and topical forms provide spot relief. Chiropractors use them to enhance care. Pick the right type for your needs. Always check with a health pro. This can lead to less pain and a better life.


References

BuzzRx. (n.d.). What is the best magnesium supplement for sore muscles?

Healthline. (n.d.). Types of magnesium and their benefits.

Health.com. (n.d.). Effective ways to use magnesium for muscle pain.

Trace Minerals. (n.d.). Which magnesium is best for nerve pain?

YouTube. (n.d.). Magnesium types video.

Miye Care. (n.d.). Which type of magnesium is best?

MN Spine and Sport. (n.d.). Choosing the best magnesium supplement.

Drugs.com. (n.d.). What type of magnesium should I take?

Team Red White & Blue. (n.d.). Guide to magnesium.

YouTube. (n.d.). Magnesium for pain video.

NMB Chiro. (n.d.). Benefits of magnesium glycinate for chiropractic patients.

SanTe Chiropractic. (n.d.). Best supplements for joint and spine health.

Sonoma Sports Chiro. (n.d.). Magnesium & chiropractic.

Everybodys Chiropractic. (n.d.). Best type of magnesium to take.

Texas FHC. (n.d.). Mighty magnesium glycinate.

Edinburgh Chiropractic. (n.d.). Benefits of magnesium phosphate supplements for chiropractic patients.

Fife Chiropractic. (n.d.). Benefits of magnesium phosphate supplements for chiropractic patients.

MedCentral. (n.d.). Patient with chronic pain asking about magnesium.

ChiroCredit. (n.d.). Magnesium and migraines: A chiropractic guide.

Pierce Chiropractic. (n.d.). Magnificent magnesium and what you are missing.

Health.com. (n.d.). Magnesium for muscle pain.

Team Red White & Blue. (n.d.). Guide to magnesium.

Jimenez, A. (n.d.). Injury specialists.

Jimenez, A. (n.d.). LinkedIn profile.

A Clinical Approach and Its Implications on Opioid Use Disorder

A Clinical Approach and Its Implications on Opioid Use Disorder

Discover the importance of a clinical approach to opioid use disorder in developing effective intervention strategies.

Overcoming Barriers in Managing Opioid Use Disorder: Strategies for Effective Care

Many people today have a serious health problem called opioid use disorder (OUD). It is part of a bigger group of problems called substance use disorders (SUD). Treating OUD can be hard because everyone has different problems, such as other health issues or pain. Plans should be made for each patient by doctors and other health care workers. They also have to keep up with the latest laws, ethics, and ways to keep patient information safe. The Health Insurance Portability and Accountability Act (HIPAA) of 1996 is an example of a general rule that applies to all patients. However, there are extra rules for people who are getting help with drug or alcohol problems.

This guide talks about how to deal with problems that come up when managing OUD. We talk about patient-centered care, how to talk to patients, stigma, team-based approaches, and the law. Health care providers can help patients get better faster by using these methods. Keywords like “managing opioid use disorder,” “overcoming stigma in OUD,” and “patient-centered care for SUD” bring out important points that make it easier to find and understand.

Learning Objectives

  • Explain treatment planning methods that use patient-focused choices and proven ways to talk.
  • Name the three kinds of stigma and how they affect people with mental health issues, SUD, and especially OUD.
  • Talk about legal, ethical, and privacy concerns in caring for people with OUD.

Effective Treatment Planning with Patient-Centered Decisions

People with complex issues, like mental health problems, SUD, and pain, need special care. Each person shows up differently, so health systems are now focusing on care that puts the patient first.

Patient-centered care means building teams with doctors, patients, and families. They work together to plan, give, and check health care. This way ensures the patient’s needs are met, and their wishes, likes, and family situations are respected. It focuses on shared choices about treatments while seeing the patient as a whole person in their daily life (Dwamena et al., 2012; Bokhour et al., 2018).

Studies show key steps for a good patient-centered plan:

  • Take a full patient history and a check-up, reviewing old and new treatments.
  • Find all available drug and non-drug options.
  • Check the patient’s current health, recent changes, and patterns.
  • Look at risks for misusing or abusing opioids.

If starting opioids or if the patient is already on them, think about opioid stewardship. This means checking harms, benefits, risks, side effects, pain control, daily function, drug tests, stop plans, and ways to spot OUD. These programs, sometimes called analgesia stewardship, help manage opioids safely (Harle et al., 2019; Coffin et al., 2022). Guides exist to set them up (American Hospital Association, n.d.; Shrestha et al., 2023).

Integrative chiropractic care can play a big role here. It uses spinal adjustments and targeted exercises to get proper spinal alignment. This helps reduce pain without relying only on drugs, making it a good fit for OUD patients with pain. For example, adjustments fix spine issues that cause pain, and exercises strengthen muscles to keep alignment right.

A Nurse Practitioner (NP) adds full management and ergonomic advice. They look at work setups to prevent pain, such as how to sit or lift. NPs coordinate care by reviewing options such as therapy, meds, and lifestyle changes, ensuring everything works together.

Dr. Alexander Jimenez, DC, APRN, FNP-BC, with over 30 years in chiropractic and as a family nurse practitioner, observes that blending these methods cuts opioid use. At his El Paso clinic, he uses functional medicine to address root causes through nutrition and non-invasive treatments. He notes that poor posture from modern life worsens pain, leading to OUD risks. His teams help patients with self-massage and VR for recovery, reducing drug needs (Jimenez, n.d.a; Jimenez, n.d.b).

Evidence-Based Ways to Communicate

Good talking skills are key to building a patient-centered plan (Schaefer & Block, 2009). There are proven methods for starting conversations and getting patients involved.

One method is BATHE:

  • Background: Ask, “How have things been since your last visit?”
  • Affect: Ask, “How does this make you feel?”
  • Trouble: Ask, “What bothers you most?”
  • Handling: Ask, “How are you coping?”
  • Empathy: Say, “That sounds hard.”

This uses open questions to let patients lead and feel supported (Stuart & Lieberman, 2018; Thomas et al., 2019).

Another is GREAT:

  • Greetings/Goals: Start with hello and set aims.
  • Rapport: Build trust.
  • Evaluation/Expectation/Examination/Explanation: Check and explain.
  • Ask/Answer/Acknowledge: Listen and respond.
  • Tacit agreement/Thanks: Agree and thank.

This guide talks well (Brindley et al., 2014).

Motivational interviewing is also useful. It’s a team-style talk to boost a patient’s desire to change. Build a bond, focus on the issue, spark a desire for change, and plan steps (Frost et al., 2018).

These methods emphasize listening, clear communication, and a structured approach to planning. For OUD patients with pain or mental issues, mix techniques for the best results.

Dr. Jimenez shares that in his practice, these talks help patients see non-drug options, such as chiropractic adjustments. He finds that empathy reduces stigma and fear, encouraging openness about OUD (Jimenez, n.d.a).

Understanding Stigma in Mental Health and Substance Use Disorders

Stigma blocks good talk for many with mental health or SUD. It’s attitudes, beliefs, actions, and systems that lead to unfair views and bad treatment (Cheetham et al., 2022).

Studies show stigmas like linking mental illness to violence (Perry, 2011). Media on shootings with mentally ill people strengthens this (McGinty et al., 2014; McGinty et al., 2016; Schomerus et al., 2022). For SUD, people think they’re more dangerous than those with schizophrenia or depression (Schomerus et al., 2011). Society blames people with SUDs more and avoids them (McGinty et al., 2015; Corrigan et al., 2012).

Views come from knowledge, contact with affected people, and the media. Public ideas are tied to norms on causes, blame, and danger. Race, ethnicity, and culture shape attitudes too (Giacco et al., 2014).

Health workers have biases. A survey of VA mental health providers showed awareness of race issues but avoidance of talks, using codes like “urban,” and thinking training stops racism (McMaster et al., 2021).

There are three stigma types:

  • Structural Stigma: The ways Society and institutions keep prejudice. In health, it’s worse care, less access to behavioral health. Less funding for mental vs. physical issues (National Academies of Sciences, Engineering, and Medicine, 2016).
  • Public Stigma: General or group attitudes, like police or church norms. Laws reinforce it, like broad mental illness rules implying all are unfit (Corrigan & Shapiro, 2010).
  • Self-Stigma: When people internalize stigmas, it leads to low self-worth and shame. “Why try” affects independent living (Corrigan et al., 2009; Clement et al., 2015).

Dr. Jimenez observes that stigma makes OUD patients hide symptoms, delaying care. In his integrative work, he addresses this through education on holistic options, showing that recovery is possible without judgment (Jimenez, n.d.b).

Overcoming Stigma and Addressing Social Factors

To fight stigma, use education, behavior changes, and better care. Laws like the ADA and MHPAEA help ensure equal coverage and prevent discrimination (U.S. Congress, 2009; U.S. Congress, 2008; U.S. Department of Health and Human Services, n.d.; Busch & Barry, 2008; Haffajee et al., 2019).

These address social determinants of health (SDOH), such as coverage, access, quality, education, and stability (Centers for Disease Control and Prevention, n.d.).

Community programs help too:

  • West Virginia’s Jobs and Hope: Training, jobs, education, transport, skills, record clearing for SUD people (Jobs and Hope, n.d.).
  • Belden’s Pathway: Rehab for failed drug tests, leading to jobs (Belden, n.d.).

Education boosts provider confidence in OUD meds, reducing barriers (Adzrago et al., 2022; Hooker et al., 2023; Campbell et al., 2021).

Overcoming stigma is key to success in mental health and SUD.

Interprofessional Team Work

Teams improve outcomes for patients with chronic pain and mental health or SUD (Joypaul et al., 2019; Gauthier et al., 2019).

Teams include doctors, nurses, NPs, pharmacists, PAs, social workers, PTs, therapists, SUD experts, and case managers.

Each helps uniquely:

  • Pharmacists watch meds, spot interactions.
  • Case managers link specialists, find resources, and support families (Sortedahl et al., 2018).
  • Teams set goals, max non-opioid treatments (Liossi et al., 2019).

Integrative chiropractic care includes adjustments and exercises for alignment, easing pain naturally.

NPs give full care, ergonomic tips to avoid pain triggers, and coordinate options.

Dr. Jimenez’s clinic shows this. As a DC and FNP-BC, he leads teams with therapists, nutritionists, and coaches. He observes interprofessional work cuts opioid use by addressing the roots with functional medicine, VR, and nutrition. For OUD, he blends chiropractic care for pain, NP coordination for plans, and stigma-fighting through team support (Jimenez, n.d.a; Jimenez, n.d.b).

Legal and Ethical Issues in SUD Care

Providers must know laws and ethics for mental/SUD patients, like discrimination, aid, and privacy (Center for Substance Abuse Treatment, 2000).

Key Federal laws:

  • Americans with Disabilities Act (ADA) of 1990.
  • Rehabilitation Act of 1973.
  • Workforce Investment Act of 1998.
  • Drug-Free Workplace Act of 1988.

ADA and Rehabilitation ban discrimination in government and in business services like hotels, shops, and hospitals. Protect those with impairments limiting life activities (U.S. Department of Health and Human Services, n.d.).

Provisions:

  • Protect “qualified” people who meet the requirements.
  • Reasonable accommodations for jobs.
  • No hire/retain if there is a direct threat.
  • No denial of benefits, access, or jobs in funded places.

For SUD: Alcohol users are protected if qualified, no threat. Ex-drug users in rehab are the same. Current illegal drug users are protected for health/rehab, not others. Programs can deny if used during.

Workforce Act centralizes job programs; no refusal to SUD people (U.S. Congress, 1998).

Drug-Free Act requires drug-free policies for federal funds/contracts: statements, awareness, actions on violations (U.S. Code, n.d.).

States have their own laws; check the local laws.

Public Aid laws:

  • Contract with America Act (1996): No SSI/DI if SUD key factor (U.S. Congress, 1996).
  • Adoption Act (1997): 15-month foster reunification limit (U.S. Congress, 1997).
  • Personal Responsibility Act (1996): Work after 2 years of aid, drug screens (U.S. Department of Health and Human Services, 1996).

These push work, sobriety.

Dr. Jimenez notes that legal awareness helps his practice by ensuring holistic plans comply and by reducing OUD risks through a non-drug focus (Jimenez, n.d.a).

Keeping Patient Info Private

Privacy is vital. Laws include:

  • HIPAA (1996): Protects PHI, sets use/disclosure rules (U.S. Department of Health and Human Services, n.d.).
  • 42 CFR Part 2: Extra for SUD records. No disclosure of name or status without consent. Fines for breaks. Applies to federal-aided programs (Substance Abuse and Mental Health Services Administration, n.d.).

Consent needs: program name, receiver, patient name, purpose, info type, revoke note, expire date, signature, and date.

This fights discrimination fears, encouraging treatment (Center for Substance Abuse Treatment, 2000).

Wrapping Up

As we navigate the ongoing challenges of opioid use disorder (OUD), it’s clear that effective management requires a multifaceted approach that prioritizes patient well-being over quick fixes. From embracing patient-

It is clear that treating opioid use disorder (OUD) well requires a multi-faceted approach that puts the patient’s health and safety above quick fixes. Healthcare professionals play a pivotal role in transforming lives by implementing patient-centered decision-making and evidence-based communication, and by eradicating the three types of stigma—structural, public, and self—that hinder recovery. Interprofessional teams help people get the full treatment they need, and privacy laws like HIPAA and 42 CFR Part 2 make sure that people with disabilities can get help without being discriminated against.

Chiropractic therapy focuses on spinal adjustments and specific exercises to support proper alignment. It is a non-invasive way to ease pain and reduce dependence on opioids. Nurse Practitioners (NPs) make this better by providing comprehensive care, offering ergonomic advice to prevent injuries, and coordinating multiple treatment options, such as lifestyle changes and therapy. Dr. Alexander Jimenez, DC, APRN, FNP-BC, emphasizes in his clinical practice that these integrative approaches not only address physical symptoms but also empower patients through education and tailored strategies, leading to enduring recovery and diminished opioid consumption (Jimenez, n.d.a; Jimenez, n.d.b).

As we look ahead, new advancements in OUD therapy by 2025 show a trend toward making it easier to get and more tailored to each person. For instance:

  • Drugs like methadone, buprenorphine, and naltrexone that the FDA has approved are still the best way to treat OUD. They help with cravings and withdrawal symptoms and help people stay stable over time.
  • Precision medicine goes beyond one-size-fits-all methods by tailoring treatments to each person’s social, psychological, and genetic factors. This should lead to better results.
  • The World Health Organization’s 2025 updates put more emphasis on psychosocial support, with a focus on preventing overdoses in the community and making it easier for people to get care.
  • Declining Trends: The first yearly drop in opioid-related deaths since 2018 happened in 2023. This is a good sign because it shows that ongoing work in treatment, education, and lawmaking is having an effect.

We might be able to make OUD a treatable illness instead of a life sentence by combining these new ideas with collaborative care and reducing stigma. Policymakers, communities, and healthcare professionals must continue to advocate for equitable access to ensure that all individuals receive the evidence-based treatment they need. Overcoming problems in OUD management is about more than just getting better; it’s also about getting your dignity, hope, and a good quality of life back.

References

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