Posture is not just about “standing up straight.” It affects how you move, breathe, balance, and even how much pain you feel every day.

Research from Harvard Health shows that good posture helps you balance your weight, reduces joint strain, and can lower injury risk during exercise (Harvard Health Publishing, 2017). Harvard Health notes that strengthening and stretching the upper back, chest, and core muscles are key steps in correcting poor posture (Harvard Health Publishing, 2025).Harvard Health

Poor posture is linked to:

• Neck, shoulder, and low back pain

• Headaches and fatigue

• Decreased balance and stability

• Breathing problems and reduced lung capacity (Harvard Health Publishing, 2023) Harvard Health

The good news: it’s not too late to improve your posture at any age. Regular, targeted exercises, plus smart daily habits, can retrain your muscles and nervous system for better alignment (Harvard Health Publishing, 2025; Verywell Health, 2025).Harvard Health+1

The Core Ideas Behind Better Posture

Most posture programs focus on three main pillars:

• Strength – especially in the core, back, and shoulders

• Mobility and flexibility – especially in the chest, hips, and spine

• Body awareness – noticing when you are slouching and knowing how to correct it

Healthline and Medical News Today both highlight combinations of strengthening and stretching—such as planks, bridges, Cat-Cow, chest openers, and hip stretches—as effective tools for improving posture (Cronkleton, 2025; Medical News Today, 2019).Healthline+1

Dr. Alexander Jimenez, DC, APRN, FNP-BC, emphasizes a similar approach in his clinic: dynamic posture (how you move) depends on core control, hip strength, and mid-back mobility working together, not just “sitting up straight” for short bursts (Jimenez, 2025a). El Paso, TX Doctor Of Chiropractic

Key Muscle Groups for Posture

To improve posture, it helps to understand which muscles you’re training:

• Core

  • Deep abdominals

  • Obliques

  • Back extensors

  • Pelvic floor and diaphragm

• Back and shoulders

  • Mid-back (rhomboids, middle trapezius)

  • Lower trapezius

  • Rotator cuff muscles

  • Deep neck flexors

• Hips and glutes

  • Gluteus maximus and medius

  • Hip flexors and hip rotators

Everyday exercises that strengthen the abdomen, back, and glutes help the spine resist injury and maintain better alignment (Jimenez, 2021; Texas Spine & Sports Therapy Center, 2022).El Paso, TX Doctor Of Chiropractic+1

Core and Back Strengthening Exercises for Better Posture

1. Planks (Front and Side Planks)

Healthline, Planet Fitness, and several posture-focused clinics highlight planks as one of the best core exercises for posture because they train deep stabilizing muscles rather than just surface abs (Cronkleton, 2025; Planet Fitness, 2024).Healthline+1

How to do a basic forearm plank:

• Start on your forearms and toes.

• Keep your body in a straight line from head to heels.

• Pull your belly button gently toward your spine.

• Avoid letting your hips sag or pike up.

Beginner goal:

• Hold for 15–30 seconds, 2–3 sets.

Side plank variation:

• Lie on your side, prop up on your forearm.

• Stack your feet and lift your hips.

• Keep your shoulder over your elbow.

Why it help posture:

• Builds deep core strength to support the spine.

• Improves lateral stability, preventing collapse to one side when standing or walking.

2. Bird-Dog

Bird-Dog is commonly recommended by physical therapists and posture experts to train spinal stability and coordination (Illinois Back Pain Center, 2024; Primal Physical Therapy, 2025). Illinois Back Institute+1

How to do it:

• Start on hands and knees, wrists under shoulders, knees under hips.

• Tighten your core gently.

• Reach your right arm forward and your left leg back.

• Keep your hips level and avoid arching your lower back.

• Hold briefly, then switch sides.

Beginner goal:

• 8–10 reps per side, 2–3 sets.

Why it helps posture:

• Trains your body to keep a neutral spine while your arms and legs move.

• Builds endurance in your back extensors and deep core.

3. Glute Bridges

Glute bridges show up in many posture progrowerams because strong glutes help stabilize the pelvis and reduce stress on the low back (Healthline, 2025; Medical News Today, 2019). Healthline+1

How to do it:

• Lie on your back, knees bent, feet flat, and hip-width apart.

• Press through your heels, squeeze your glutes, and lift your hips.

• Avoid arching your low back too much; think “rib cage down.”

• Hold for 2–3 seconds, then slowly lower.

Beginner goal:

• 10–15 reps, 2–3 sets.

Why it helps posture:

• Strengthens glutes and hamstrings so your lower back doesn’t have to do all the work.

• Supports pelvic alignment for standing, walking, and lifting.

4. Rows, Wall Slides, and Scapular Squeezes

Harvard Health suggests shoulder-blade squeezes and rowing movements to improve upper-back strength, which is essential for pulling the shoulders out of a rounded position (Harvard Health Publishing, 2025).Harvard Health

Simple back-strength routine:

• Band Rows or Cable Rows

  • Pull the elbows back and squeeze the shoulder blades together.

  • 10–15 reps, 2–3 sets.

• Wall Slides

  • Stand with your back against a wall, elbows bent like a “goal post.”

  • Slide arms up and down while keeping them and your back gently against the wall.

  • 8–10 reps, 2–3 sets.

• Scapular Squeezes

  • Sit or stand tall and squeeze your shoulder blades together for 5–10 seconds.

  • 5–10 reps throughout the day.

Why they help posture:

• Strengthen the middle and lower trapezius and rhomboids.

• Counteract “tech neck” and rounded shoulders from screens.

Flexibility and Mobility: Stretches for Posture

1. Cat-Cow

Cat-Cow, a yoga-based motion, is recommended by Healthline and others to improve spinal mobility and reduce stiffness (Cronkleton, 2025; Healthline, 2017). Healthline+1

How to do it:

• Start on hands and knees.

• Inhale: drop your belly, lift your chest and tailbone (Cow).

• Exhale: round your spine, tuck your tailbone and chin (Cat).

• Move slowly with your breath.

Goal:

• 8–10 cycles, 1–2 times per day.

Why it helps posture:

• Loosens the spine.

• Brings awareness to how your spine moves and where you may be stiff.

2. Chin Tucks and Chest Openers

Chin tucks and chest stretches are often used to correct forward head posture and tight chest muscles (Harvard Health Publishing, 2024; Verywell Health, 2025). Harvard Health+1

Chin Tuck:

• Sit or stand tall.

• Gently draw your chin straight back (like making a “double chin”).

• Keep your eyes level, not looking down.

• Hold 5 seconds, relax.

Goal:

• 10 reps, 2–3 times per day.

Chest Opener (Doorway Stretch):

• Stand in a doorway with your arms on the frame at 90°.

• Step forward gently until you feel a stretch across your chest.

• Hold 20–30 seconds.

Why they help posture:

• Chin tucks strengthen deep neck flexors that support the head.

• Chest stretches release tight pectoral muscles that pull shoulders forward.

3. Hip Flexor and Hamstring Stretches

Tight hips and hamstrings can tilt the pelvis and change spinal alignment, making it harder to stand tall (Primal Physical Therapy, 2025; Texas Spine & Sports Therapy Center, 2021). Primal Physical Therapy+1

Useful stretches:

• Half-kneeling hip flexor stretch

• Seated or standing hamstring stretch

• Figure 4 stretch for the deep hip rotators

Goal:

• Hold each stretch 20–30 seconds, 2–3 times per side.

Mind–Body Activities for Posture: Yoga, Pilates, and Tai Chi

Many clinics and posture resources highlight yoga and Pilates as top activities to improve posture because they combine strength, flexibility, and body awareness (Illinois Back Pain Center, 2024; Harvard Health Publishing, 2024). Illinois Back Institute+1

Yoga for Posture

Healthline and Medical News Today list several yoga poses that support posture: Mountain Pose, Cat-Cow, Downward Dog, and Bridge pose (Cronkleton, 2025; Medical News Today, 2019).Healthline+1

Helpful yoga poses:

• Mountain Pose (Tadasana) – Teaches stacked alignment from feet to head.

• Downward Dog – Opens shoulders, hamstrings, and calves.

• Child’s Pose – Gently stretches the spine.

• Warrior Poses – Build leg and hip strength with alignment awareness.

Pilates for Core and Spine Control

Pilates focuses on core strength, alignment, and controlled movement. Articles from Pilates and orthopedic centers explain that strengthening the core improves posture and even walking mechanics (Illinois Bone & Joint Institute, 2019).Illinois Bone & Joint Institute

Common Pilates-style moves:

• Dead bug variations

• Leg lifts with pelvic control

• Spine articulation exercises (like “roll down” or bridge progressions)

Tai Chi and Gentle Mind–Body Work

Harvard Health and other authors note that tai chi and similar mind–body exercises support posture by improving balance, coordination, and body awareness (Harvard Health Publishing, 2024; Illinois Back Pain Center, 2024). Harvard Health+1

Benefits of these mind–body practices:

• Teach you to move with an upright spine.

• Train balance and coordination.

• Reduce stress, which can reduce muscle tension that worsens posture.

General Fitness That Supports Posture

Posture does not improve only with isolated exercises. Full-body movement matters, too. Harvard Health notes that overall strength training and staying active are simple steps to better posture (Harvard Health Publishing, 2024). Harvard Health

Posture-friendly activities include:

• Walking – Teaches rhythmic, upright movement.

• Swimming – Strengthens the back and shoulders with low impact.

• Dancing – Builds coordination, core control, and body awareness.

• Cycling or elliptical – When done with good form, it can build leg and hip strength.

Low-impact cardio can also improve circulation, reduce stiffness, and support better responses to chiropractic and rehab treatments (Thrive Chiropractic & Wellness, n.d.).Texas Medical Institute

How Integrative Chiropractic Care Helps Posture

1. Assessment of Static and Dynamic Posture

Chiropractors who focus on posture often:

• Analyze how you sit, stand, and walk.

• Look at head-over-rib-over-pelvis alignment.

• Perform movement screens like squats, lunges, and step-downs.

• Use imaging when needed (X-rays, MRI) to see structural issues.

Total Health Clinics explains that chiropractors use spinal adjustments, postural exercises, and education to correct misalignments and improve posture (Total Health Clinics, 2024). totalhealthclinics.com

Dr. Jimenez describes a similar process in his “dynamic posture” work: history, posture photos, movement tests, and targeted strength and mobility screens to find what is really driving poor posture (Jimenez, 2025a). El Paso, TX Doctor Of Chiropractic

2. Chiropractic Adjustments and Soft-Tissue Care

Chiropractic adjustments can:

• Improve joint motion in the spine and ribs.

• Reduce nerve irritation and muscle guarding.

• Help reset muscle activation patterns around the spine.

Chiropractic posture articles note that when spinal joints move more freely, it becomes easier to maintain a neutral, upright posture and perform corrective exercises without pain (Advanced Spine and Posture, 2022; Total Health Clinics, 2024). totalhealthclinics.com+1

Soft-tissue techniques may include:

• Myofascial release for tight chest and neck muscles.

• Trigger point work in the mid-back and shoulders.

• Gentle stretching of hip flexors and hamstrings.

3. Corrective Exercise Programs

Many chiropractic clinics now blend adjustments with exercise programs. For example:

• Core and hip strengthening (planks, bridges, bird-dog)

• Mid-back activation (wall angels, rows, scapular squeezes)

• Mobility drills (Cat-Cow, thoracic rotations, hip openers)

Dr. Jimenez’s clinical articles highlight “big four” training: core control, hip strength, mid-back mobility, and ankle motion to restore dynamic posture and prevent flare-ups (Jimenez, 2025a; Jimenez, 2022). El Paso, TX Doctor Of Chiropractic+1

He also emphasizes teaching patients to engage their core properly so the trunk supports the spine during daily tasks such as lifting, pushing, and walking (Jimenez, 2023a; Jimenez, 2022). El Paso, TX Doctor Of Chiropractic+1

The Nurse Practitioner’s Role in Postural Health

When posture care is integrated with a nurse practitioner (NP), patients get a more complete approach to health. As a dual-licensed chiropractor and family nurse practitioner, Dr. Jimenez’s work is a good example of how this combined perspective looks in practice (A4M, n.d.; Jimenez, 2025b). American Academy of Anti Aging Medicine+1

How a Nurse Practitioner Can Help

• Holistic medical review

  • Screens for conditions that can worsen posture, like osteoporosis, arthritis, neurological issues, or chronic inflammation.

  • Reviews medications that might affect balance, muscle tone, or fatigue.

• Exercise prescriptions and referrals

  • Recommends safe activity levels for people with heart disease, diabetes, or other chronic conditions.

  • Coordinates with physical therapists, chiropractors, and trainers when more support is needed.

• Ergonomic and lifestyle coaching

  • Advises on workstation setups, footwear, sleep positions, and daily movement breaks.

  • Helps patients build realistic routines that fit work and family life.

• Pain and symptom management

  • May prescribe medications when necessary.

  • Helps taper unnecessary medications as posture, strength, and function improve.

Dr. Jimenez uses this dual-scope approach to connect musculoskeletal care (like spinal alignment and core rehab) with medical drivers of pain, nutrition, and general wellness, so posture work is part of a bigger plan rather than a stand-alone fix (Jimenez, 2025b; Jimenez, 2024). El Paso, TX Doctor Of Chiropractic+1

A Simple Weekly Posture Plan

Always talk with your healthcare provider before starting a new program, especially if you have pain, a recent surgery, or a chronic illness.

Here is an example of how someone might combine exercises, chiropractic care, and NP guidance over a week. This is not a prescription—just a sample structure.

Daily Micro-Habits (5–10 minutes)

• 2–3 sets of:

  • Chin tucks

  • Scapular squeezes

  • Chest doorway stretch

• 1–2 sets of Cat-Cow

• Brief posture check every 1–2 hours (standing taller, weight centered over feet)

3 Days per Week: Strength and Stability

• Core & back:

  • Planks or modified planks

  • Side planks (as tolerated)

  • Bird-Dog

  • Glute bridges

• Upper back & shoulders:

  • Band rows or cable rows

  • Wall slides

  • Light resistance band external rotations

Goal: 2–3 sets of 8–15 reps, depending on level.

2–3 Days per Week: Mind–Body and Mobility

• 20–40 minutes of:

  • Yoga (including Mountain Pose, Cat-Cow, gentle flows)

  • Pilates-style core work

  • Or tai chi / gentle mind–body class

• 5–10 minutes of:

  • Hip flexor and hamstring stretches

  • Thoracic spine rotations

Weekly or As Recommended: Integrative Care Visits

• Chiropractic visit:

  • Posture assessment (static and dynamic)

  • Spinal adjustments as appropriate

  • Progress check on exercises and ergonomics

• Nurse practitioner visit (on a schedule that fits your health needs):

  • Review of pain, function, and medical conditions

  • Updates to the exercise and activity plan

  • Medication, nutrition, sleep, and lifestyle guidance

When to Seek Professional Help

You should seek care from a chiropractor, NP, or other healthcare professional if:

• Posture-related pain is constant, severe, or worsening.

• You have numbness, tingling, or weakness in your arms or legs.

• You notice rapid height loss or a strong forward curve in the upper back.

• You have a history of fractures, cancer, or serious illness.

A combined team—integrative chiropractic care plus nurse practitioner support—can:

• Rule out serious problems.

• Create a safe, step-by-step plan.

• Help you stay accountable and adjust your program as your body changes.

Final Thoughts

Improving posture is not about forcing yourself to sit all day stiffly. It’s about:

• Building strength in your core, back, shoulders, and hips.

• Gaining flexibility in your spine, chest, and hips.

• Training your brain and body to move with better alignment—at your desk, in the gym, and in real life.

Exercises like planks, Bird-Dog, glute bridges, Cat-Cow, chin tucks, and chest openers, combined with mind–body work like yoga, Pilates, and tai chi, create a strong foundation. Evidence from posture research, physical therapy, and chiropractic practice supports this blended approach (Cronkleton, 2025; Primal Physical Therapy, 2025; Harvard Health Publishing, 2025; Jimenez, 2025a). El Paso, TX Doctor Of Chiropractic+3Healthline+3Primal Physical Therapy+3

When you add integrative chiropractic care and nurse practitioner guidance, posture work becomes part of an overall health plan—one that looks at your muscles, joints, nerves, lifestyle, and long-term goals.

Movement as Medicine | El Paso, Tx 

References

Healthline. (2025, April 14). 12 exercises to improve your posture.

Harvard Health Publishing. (2017, January 24). Why good posture matters.

Harvard Health Publishing. (2024, February 1). Get out of your slump.

Harvard Health Publishing. (2025, January 9). Is it too late to save your posture?.

Harvard Health Publishing. (n.d.). In a slump? Fix your posture.

Illinois Back Pain Center. (2024, July 22). Activities that can improve your posture.

The Woodlands Sports Medicine Centre. (2019, November 13). 10 exercises to improve posture and relieve lower back pain.

Texas Spine & Sports Therapy Center. (2021, August 31). 5 muscle strengthening exercises to do at home for posture.

Primal Physical Therapy. (2025, September 2). 6 best physical therapy posture exercises.

Medical News Today. (2019). Exercises and tips to improve your posture.

Verywell Health. (2025). 11 tips to improve and correct bad posture, plus exercises to try.

Total Health Clinics. (2024, September 7). Chiropractic approaches to improving posture.

Thrive Chiropractic & Wellness. (n.d.). Quality chiropractic care & exercises for low back pain.

Alter Chiropractic. (n.d.). 7 ways to improve posture naturally.

Advanced Spine and Posture. (n.d.). Poor posture and chiropractic adjustments.

Tooele Chiropractic. (n.d.). Physical activities that complement chiropractic care.

Barrington Orthopedic Specialists. (n.d.). Three simple exercises you can do at work to improve your posture.

Planet Fitness. (n.d.). 3 gym exercises to improve posture.

Healthline. (2017, December 11). 7 morning stretches for perfect posture.

Fitness Education. (n.d.). Exercises to improve posture.

Fitness Stack Exchange. (n.d.). How to retain a proper posture when sitting, standing, walking.

Total Health Clinics. (n.d.). Chiropractic and posture: Improving alignment for a pain-free life.

Jimenez, A. (2025a). Dynamic posture for real life: Move better, hurt less.

Jimenez, A. (2021). Everyday exercises to strengthen the spine.

Jimenez, A. (2022). Rehabilitation exercise program: Maintain posture and strength.

Jimenez, A. (2023a). Engaging the core: EP chiropractic clinic.

Jimenez, A. (2023b). Incorporating chair abdominal exercises for a stronger core.

Jimenez, A. (2024). Good posture and back pain: How to prevent it.

American Academy of Anti-Aging Medicine (A4M). (n.d.). Alex Jimenez – Injury Medical & Chiropractic Clinic, El Paso, TX.

El Paso, TX Doctor of Chiropractic. (n.d.). DrAlexJimenez.com homepage.

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for musculoskeletal injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable effort to provide supportive citations and to identify relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.

Key takeaways

• Mild TBIs can cause lasting changes in balance and postural control by disrupting the visual, vestibular (inner ear), and body-position (proprioceptive) systems. (Brain Injury Canada, n.d.; BIAA, n.d.) Brain Injury Canada+1

• Severe TBIs may trigger abnormal posturing—decorticate (arms flexed, legs extended) or decerebrate (arms and legs extended)—a medical emergency. (Cleveland Clinic, 2023; Mount Sinai, n.d.; UF Health, n.d.) UF Health+3Cleveland Clinic+3Mount Sinai Health System+3

• Neck and upper-back (cervical) injuries often accompany TBIs, contributing to headaches, dizziness, and poor alignment; treating the cervical spine can improve symptoms. (Morin et al., 2016; King et al., 2019; Coffeng et al., 2020) PMC+2PMC+2

• Integrative chiropractic care, including spinal adjustments, soft-tissue therapy, graded vestibular-ocular drills, and movement retraining, can support recovery when coordinated with medical care. (Mucha et al., 2014; HML Functional Care, n.d.; Dr. Jimenez, 2025) PMC+2HML Functional Care+2

How TBIs change posture—mild to severe

Mild TBI: subtle but stubborn balance problems

After a concussion (mild TBI), many people look “normal” but still feel unsteady, dizzy, or off-balance, especially with fast turns, busy visuals (like a grocery aisle), or sports. These issues arise because the brain must blend information from vision, the vestibular system (inner ears), and proprioception (joint/skin feedback). A concussion can disrupt one or more of these inputs or the brain networks that integrate them, producing postural-control deficits that can persist for weeks to months—and in some, longer. (Brain Injury Canada, n.d.; Buckley et al., 2016; Sosnoff et al., 2011) Brain Injury Canada+2PMC+2

Common signs include:

• Swaying with eyes closed or on foam, tandem stance difficulty

• Head turns or busy environments can cause dizziness

• Headaches or neck pain after screen time or reading

Research shows that postural control remains altered after concussion, and quiet-stance and walking measures can detect lingering impairment. (Buckley et al., 2016; Sosnoff et al., 2011) PMC+1

Severe TBI: abnormal posturing is an emergency

With severe brain injury, the brain’s control centers can be so disrupted that the body assumes rigid, involuntary positions:

• Decorticate posturing: arms flexed toward the chest, legs extended and rigid.

• Decerebrate posturing: all limbs extended, often more serious.

Either posture in an unconscious, unresponsive person demands immediate emergency care. (Cleveland Clinic, 2023; Mount Sinai, n.d.; UF Health, n.d.; Flint Rehab, n.d.) Flint Rehab+4Cleveland Clinic+4Mount Sinai Health System+4

Why posture suffers after TBI: the three-system model (plus the neck)

Your body stays upright by fusing signals from:

1. Eyes (vision) for orientation,

2. The vestibular system for head movement and spatial awareness, and

3. Proprioception from skin, muscles, and joints.

A mild TBI can disrupt any of these inputs or the brain networks that integrate them, leading to gait instability, sway, and poor dynamic posture—especially in dual-task (walking and thinking) or visually complex situations. (Brain Injury Canada, n.d.; BIAA, n.d.) Brain Injury Canada+1

The often-missed link: the cervical spine

Many concussions include whiplash-type forces. Injury to the upper cervical spine can cause neck pain, cervicogenic headaches, dizziness, and impaired head-on-body awareness—all of which degrade balance. Studies show cervical musculoskeletal and sensorimotor impairments can persist after concussion, even when other symptoms fade. Early acute neck pain predicts more persistent post-concussion complaints. (Morin et al., 2016; Coffeng et al., 2020; Galea et al., 2022; Treleaven, 1994) PubMed+3PMC+3BioMed Central+3

Abnormal posturing (decorticate vs decerebrate): what to know

• Decorticate: arms flexed, wrists/fingers flexed, legs extended, toes pointed—often indicates damage affecting the cerebral cortex, thalamus, or upper midbrain. (Cleveland Clinic, 2023) Cleveland Clinic

• Decerebrate: arms and legs extended, wrists pronated, jaw clenched—often suggests damage lower in the brainstem and may signal a more serious injury. (Mount Sinai, n.d.; UF Health, n.d.) Mount Sinai Health System+1

• Action step: If someone is unconscious and shows either of these postures, call emergency services. (Cleveland Clinic, 2023; Mount Sinai, n.d.; UF Health, n.d.) UF Health+3Cleveland Clinic+3Mount Sinai Health System+3

Symptoms that connect TBI, posture, and the neck

• Headaches that worsen with upright time or screen use

• Dizziness, lightheadedness, motion sensitivity

• Neck pain, stiffness, “heavy head”

• Visual strain, difficulty focusing, or reading intolerance

• Unsteady gait, knee/hip “drift,” poor single-leg balance

These symptoms often reflect a combined brain–vestibular–cervical problem. Recognizing all three speeds of recovery. (Morin et al., 2016; King et al., 2019; Brain Injury Canada, n.d.) PMC+2PMC+2

How clinicians evaluate posture after TBI (simplest → most advanced)

Screening & bedside tests (simple, office-based)

• Symptom checklists and history (headache, dizziness, neck pain, visual strain).

• Orthostatic vitals, ocular range of motion, Romberg, tandem stance, and single-leg stance.

• BESS / M-BESS (Balance Error Scoring System): quick static balance scoring; inexpensive and often used post-concussion. (Bell et al., 2011; Atrium Health BESS manual; NCAA BESS manual) PMC+2Atrium Health+2

• VOMS (Vestibular/Ocular Motor Screening): checks smooth pursuits, saccades, convergence, VOR, visual motion sensitivity; sensitive to concussion-related vestibular/oculomotor issues. (Mucha et al., 2014; Health.mil, 2020) PMC+1

Functional measures (moderate)

• Gait analysis (tandem gait, head turns while walking, dual-task walking).

• Instrumented balance (wearables/accelerometers) and computerized posturography for sway profiles. (BESS literature overview) Archives PMR

Specialized vestibular/ocular testing (advanced)

• Videonystagmography (VNG), video head-impulse testing (vHIT), caloric testing, dynamic visual acuity, optokinetic stimulation—to map vestibular deficits driving postural problems. (VOMS literature and military guidance, as part of comprehensive vestibular work-ups) PMC+1

Imaging & neurodiagnostics (as indicated)

• CT (acute bleeding or skull fracture suspicion);

• MRI (structural injury); advanced MRI (e.g., DTI) for white-matter changes in select cases;

• Cervical imaging is performed when red flags or focal deficits suggest the presence of neck pathology. (Clinical standards implied across concussion guidelines; see Buckley et al., 2016, for lingering deficits prompting further work-up.) PMC

Chiropractic integrative care: a coordinated plan for posture and brain–neck recovery

Important: Chiropractic care is not a replacement for emergency medicine or needed neurological care. It can play a supportive role in a coordinated, interdisciplinary plan, especially in mild TBI or the post-acute phase, when serious issues have been ruled out and the goals are focused on posture, balance, and symptom relief. (Mucha et al., 2014; Brain Injury Canada, n.d.) PMC+1

Core elements

1. Thorough triage and safety screen

   • Rule out red flags (worsening neuro signs, severe headache, repeated vomiting, new weakness, abnormal posturing). Coordinate imaging or neuro referrals when indicated. (Cleveland Clinic; Mount Sinai; UF Health) UF Health+3Cleveland Clinic+3Mount Sinai Health System+3

2. Cervical spine care for alignment and sensorimotor control

   • Gentle, targeted spinal adjustments or mobilization (as appropriate), plus soft-tissue therapy to reduce nociceptive drive and restore segmental motion.

   • Cervical proprioceptive retraining: laser-pointer head-repositioning drills, deep neck flexor endurance, scapular control. These methods aim to improve head–neck awareness, alleviate headaches and dizziness, and stabilize posture. Evidence supports persistent cervical sensorimotor deficits after mTBI that benefit from focused care. (Morin et al., 2016; Galea et al., 2022) PMC+1

3. Vestibular/ocular rehabilitation and graded exposure

   • Based on VOMS and functional testing: smooth pursuit and saccade drills, vestibulo-ocular reflex (VOR x1/x2), gaze stability, convergence training, and visual motion sensitivity desensitization. These aim to reduce dizziness and improve gaze–posture coupling. (Mucha et al., 2014; Health.mil, 2020) PMC+1

4. Movement therapy for dynamic posture

   • Progressive balance (narrow base, foam, head turns), gait with head motion, core/hip/ankle control, and dual-task drills to restore real-world postural control. (Ustinova et al., 2014; Brain Injury Canada, n.d.) ResearchGate+1

5. Lifestyle & recovery support

   • Sleep, hydration, graded activity, and nutrition to lower neuro-inflammation and support healing. (Pinnacle Health Chiro, n.d.; HML Functional Care, n.d.) pinnaclehealthchiro.com+1

Potential mechanisms for improvement

• Reducing painful cervical input can decrease sensory conflict, thereby lowering dizziness/headaches, and allowing for better multisensory integration for improved posture. (Morin et al., 2016; Coffeng et al., 2020) PMC+1

• Restoring segmental mobility and proprioception may help recalibrate head–neck–eye coordination, which is critical for balance. (Galea et al., 2022; Treleaven, 1994) PubMed+1

• Graded vestibular/ocular drills improve gaze stability, reducing symptom provocation during movement and enabling safer posture control. (Mucha et al., 2014) PMC

Note: Some clinics and authors also propose that improved spinal mechanics may enhance blood flow and cerebrospinal fluid dynamics; these ideas are hypothesized in clinical blogs and require more high-quality research. They can be considered as adjunct concepts alongside established vestibular/cervical rehabilitation. (Northwest Florida Physicians Group, n.d.) northwestfloridaphysiciansgroup.com

Dr. Alexander Jimenez’s dual-scope perspective (DC, APRN, FNP-BC)

In El Paso, Dr. Alexander Jimenez practices a dual-scope, integrative model that combines family practice nurse practitioner training with chiropractic care. His published materials emphasize:

• Gentle spinal and postural care to reduce nervous-system load,

• Targeted movement retraining for balance and gait,

• Vestibular/ocular drills when indicated,

• Team-based care with imaging and referrals for red flags. (Jimenez, 2025; Jimenez, 2025b) El Paso, TX Doctor Of Chiropractic+1

His pages also highlight how dynamic posture relies on good alignment and coordinated sensorimotor control, which is especially relevant after TBI. (Jimenez, 2025c) El Paso, TX Doctor Of Chiropractic

Professional background and credentials appear on LinkedIn and clinic pages. (Jimenez, 2025d; A4M profile) LinkedIn+1

A practical, step-by-step recovery roadmap

Step 1 — Medical safety first

• Worsening neuro signs, abnormal posturing, severe headache, repeated vomiting, new weakness, or seizures → urgent emergency care. (Cleveland Clinic; Mount Sinai; UF Health) Cleveland Clinic+2Mount Sinai Health System+2

Step 2 — Comprehensive evaluation

• History: injury details, neck symptoms, triggers.

• Screen: BESS/M-BESS, VOMS, tandem gait, head-turn walking. (Bell et al., 2011; Mucha et al., 2014) PMC+1

• Neck exam: joint motion, deep neck flexor endurance, sensorimotor tests. (Galea et al., 2022) PubMed

Step 3 — Build your plan (typical clinic approach)

• Cervical care (gentle mobilization/adjustments as appropriate), soft-tissue work.

• Vestibular/ocular rehab (gaze stability, pursuits, saccades, convergence).

• Movement retraining (balance progressions, dual-task walking, core/hip/ankle control).

• Education (activity pacing, sleep, nutrition). (Mucha et al., 2014; Ustinova et al., 2014; Jimenez, 2025b) PMC+2ResearchGate+2

Step 4 — Progress with metrics

• Track BESS/M-BESS, VOMS symptom scores, tandem gait time, head-turn walking tolerance, return-to-work/sport milestones. (Bell et al., 2011; Mucha et al., 2014) PMC+1

Step 5 — Maintain

• Keep posture drills, neck proprioception, and periodic tune-ups to prevent relapse—especially if you work at a desk or drive long hours. (Jimenez, 2025c) El Paso, TX Doctor Of Chiropractic

FAQs

Q: Can posture improve even months after a concussion?

A: Often yes. Studies show lingering deficits in postural control can be identified and treated with targeted rehab. (Buckley et al., 2016; Sosnoff et al., 2011) PMC+1

Q: Why do screens or grocery stores make dizziness worse?

A: Busy visuals challenge visual–vestibular integration; after concussion, the brain may over-rely on vision and under-use other systems, upsetting posture. Graded visual motion exposure and VOR training help. (Mucha et al., 2014; Health.mil, 2020) PMC+1

Q: Is chiropractic safe after TBI?

A: With proper screening, gentle, individually tailored care—including mobilization or adjustments as appropriate, soft-tissue work, and vestibular/ocular and movement therapies—can complement medical management. Red flags require medical referral. (Mucha et al., 2014; Jimenez, 2025b) PMC+1

Personal Injury Rehabilitation | El Paso, Tx

References

• Bell, D. R., Guskiewicz, K. M., Clark, M. A., & Padua, D. A. (2011). Systematic review of the Balance Error Scoring System (BESS). Journal of Athletic Training. https://pmc.ncbi.nlm.nih.gov/articles/PMC3445164/ PMC

• Brain Injury Association of America. (n.d.). Factors associated with sitting and standing balance. https://biausa.org/professionals/research/tbi-model-systems/factors-associated-with-sitting-and-standing-balance Brain Injury Association of America

• Brain Injury Canada. (n.d.). Mobility. https://braininjurycanada.ca/en/effects-brain-injury/physical/mobility/ Brain Injury Canada

• Buckley, T. A., et al. (2016). Postural control deficits identify lingering post-concussion impairments. Clinical Journal of Sport Medicine (summary). https://pmc.ncbi.nlm.nih.gov/articles/PMC6191989/ PMC

• Cleveland Clinic. (2023). Decorticate posturing. https://my.clevelandclinic.org/health/symptoms/24969-decorticate-posturing Cleveland Clinic

• Coffeng, S. M., et al. (2020). Patients with mild traumatic brain injury and acute neck pain… BMC Neurology. https://bmcneurol.biomedcentral.com/articles/10.1186/s12883-020-01887-x BioMed Central

• Flint Rehab. (n.d.). Posturing after brain injury explained: Decerebrate vs decorticate. https://www.flintrehab.com/posturing-brain-injury/ Flint Rehab

• Galea, O., et al. (2022). Cervical musculoskeletal and sensorimotor impairments post-mTBI. Musculoskeletal Science and Practice. https://pubmed.ncbi.nlm.nih.gov/34847469/ PubMed

• Health.mil. (2020). Vestibular/Ocular Motor Screening (VOMS). https://health.mil/Reference-Center/Publications/2020/07/31/Vestibular-Ocular-Motor-Screening-VOMS Health.mil

• HML Functional Care. (n.d.). How chiropractic neurology supports brain healing. https://hmlfunctionalcare.com/how-chiropractic-neurology-supports-brain-healing/ HML Functional Care

• Jimenez, A. (2025a). Traumatic brain injury: Understanding the long-term effects. https://dralexjimenez.com/traumatic-brain-injury-understanding-the-long-term-effects/ El Paso, TX Doctor Of Chiropractic

• Jimenez, A. (2025b). Finding hidden TBI symptoms: Signs you might miss. https://dralexjimenez.com/finding-hidden-tbi-symptoms-signs-you-might-miss/ El Paso, TX Doctor Of Chiropractic

• Jimenez, A. (2025c). Dynamic posture for real life: Move better, hurt less. https://dralexjimenez.com/dynamic-posture-for-real-life-move-better-hurt-less/ El Paso, TX Doctor Of Chiropractic

• Jimenez, A. (LinkedIn profile). (n.d.). https://www.linkedin.com/in/dralexjimenez LinkedIn

• King, J. A., et al. (2019). Frequency of primary neck pain in mTBI. PM&R. https://pmc.ncbi.nlm.nih.gov/articles/PMC6930963/ PMC

• Morin, M., et al. (2016). Cervical spine involvement in mild traumatic brain injury. The Open Neurology Journal. https://pmc.ncbi.nlm.nih.gov/articles/PMC4977400/ PMC

• Mount Sinai. (n.d.). Decorticate posture information. https://www.mountsinai.org/health-library/symptoms/decorticate-posture Mount Sinai Health System

• Mount Sinai. (n.d.). Decerebrate posture information. https://www.mountsinai.org/health-library/symptoms/decerebrate-posture Mount Sinai Health System

• Mucha, A., Collins, M. W., et al. (2014). A brief Vestibular/Ocular Motor Screening (VOMS) assessment… American Journal of Sports Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC4209316/ PMC

• Northwest Florida Physicians Group. (n.d.). Using chiropractic care to treat traumatic brain injuries. https://northwestfloridaphysiciansgroup.com/using-chiropractic-care-to-treat-traumatic-brain-injuries/ northwestfloridaphysiciansgroup.com

• Pinnacle Health Chiropractic. (n.d.). Six ways chiropractic care supports healing after TBI. https://www.pinnaclehealthchiro.com/blog/six-ways-chiropractic-care-supports-healing-after-tbi pinnaclehealthchiro.com

• Sosnoff, J. J., et al. (2011). Previous mTBI and postural-control deficits. Journal of Athletic Training (review on PMC). https://pmc.ncbi.nlm.nih.gov/articles/PMC3017494/ PMC

• UF Health. (n.d.). Decerebrate posture. https://ufhealth.org/conditions-and-treatments/decerebrate-posture UF Health

• Ustinova, K. I., et al. (2014). Physical therapy for correcting postural and coordination deficits in mild-to-moderate TBI. Physiotherapy Theory and Practice (ResearchGate abstract). https://www.researchgate.net/publication/264429455_Physical_therapy_for_correcting_postural_and_coordination_deficits_in_patients_with_mild-to-moderate_traumatic_brain_injury ResearchGate

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for musculoskeletal injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable effort to provide supportive citations and to identify relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.

Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

Email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Driving is a daily necessity for many people, but long hours behind the wheel can take a toll on the body. Sitting for extended periods in one position places stress on the spine, hips, shoulders, and neck. Poor driving posture can lead to back pain, fatigue, reduced focus, and even accidents. Chiropractic and integrative care provide a multi-faceted solution to these problems by improving spinal alignment, strengthening supporting muscles, and teaching ergonomic strategies that make driving safer and more comfortable.

Clinics such as Dr. Alexander Jimenez’s in El Paso, Texas, demonstrate how chiropractic care, functional medicine, and integrative therapies can be combined for long-term health, injury prevention, and recovery after road-related strain or accidents.

The Strain of Driving on the Spine

Driving posture differs from regular sitting. The hands are forward on the wheel, the legs are extended for pedals, and the body is exposed to constant vibration and micro-movements of the car. This creates unique stress on the spine. Over time, these stresses can cause:

• Lumbar (low back) pain

• Tightness in the shoulders and neck

• Nerve irritation from poor alignment

• Circulation issues from prolonged sitting

According to research from Dallas Accident and Injury Rehab (n.d.), drivers often position their seats incorrectly, which increases spinal strain and fatigue, resulting in discomfort and reduced concentration while driving. Small adjustments—like seat distance, steering wheel angle, and lumbar support—can make a large difference in spinal health.

How Chiropractic Adjustments Improve Driving Posture

Chiropractic care addresses underlying spinal misalignments that contribute to poor posture and discomfort while driving. Adjustments restore motion to restricted joints, reduce nerve irritation, and allow muscles to relax.

ChiroFirst Redding (n.d.) notes that regular adjustments help long-distance drivers maintain spinal balance, reduce fatigue, and improve focus. This aligns with Dr. Jimenez’s clinical observations in El Paso, where patients recovering from work, sports, or motor vehicle accidents (MVAs) often experience poor posture and pain when driving. By correcting misalignments, chiropractic care helps restore balance and improve driving tolerance.

Ergonomic Recommendations for Drivers

In addition to spinal adjustments, chiropractors provide personalized ergonomic advice to prevent posture-related strain. These include:

• Seat positioning: Adjust the seat distance and angle to keep your knees slightly bent and your hips supported.

• Lumbar support: Using cushions or built-in supports to maintain natural spinal curves.

• Frequent breaks: Stopping every 1–2 hours to stretch and walk.

• Mirror adjustments: Ensuring mirrors can be seen without slouching.

SpineStop (n.d.) explains that drivers who make these ergonomic changes after chiropractic care are more comfortable and less likely to develop post-driving stiffness.

Dr. Jimenez often integrates ergonomic teaching with diagnostic imaging to identify underlying spinal problems, then creates personalized recommendations that fit each patient’s vehicle setup.

Strengthening Supportive Muscles Through Exercise

Poor driving posture does not only depend on alignment—it also relates to muscle weakness. Weak core and back muscles fail to support the spine during long drives, leading to fatigue and slouching.

Elite Spine Houston (n.d.) emphasizes that chiropractic care combined with targeted exercise helps strengthen supportive muscles, making posture more natural and less tiring.

At Dr. Jimenez’s clinic, patients recovering from MVAs or workplace injuries undergo rehabilitation programs that include:

• Core stabilization exercises

• Postural retraining

• Flexibility stretches

• Balance training

This dual-scope approach improves both strength and function, reducing the likelihood of recurring pain.

Complementary Therapies for Better Driving Health

Integrative care combines chiropractic adjustments with therapies that address the health of muscles, joints, and the nervous system. Common complementary treatments include:

• Massage therapy: Relieves muscle tension caused by long hours behind the wheel.

• Acupuncture Restores energy flow and reduces pain associated with chronic postural stress.

• Nutritional support: Reduces inflammation that contributes to musculoskeletal discomfort.

• Breathing and stress management techniques: Help reduce muscle guarding caused by anxiety (Chiro Studio Cocoa, n.d.).

Spring Hill Premier Chiro (n.d.) emphasizes that preventing back pain during driving requires a comprehensive plan—encompassing stretches, breaks, and complementary therapies, as well as adjustments.

Dr. Jimenez uses these approaches to help El Paso patients recover naturally while preventing long-term problems. He emphasizes the combination of chiropractic care with functional medicine and advanced imaging to ensure patients receive the right care for their injuries.

Clinical Insights from Dr. Alexander Jimenez

Dr. Alexander Jimenez, DC, APRN, FNP-BC, practices in El Paso with a unique dual-scope role, serving as both a chiropractor and a nurse practitioner. His clinic treats injuries from motor vehicle accidents, sports, and workplace trauma. Clinical observations show that patients with driving-related back pain often have underlying misalignments revealed through advanced neuromusculoskeletal imaging. His integrative method includes:

• Dual-scope diagnosis: Assessing patients with both chiropractic and medical evaluation.

• Advanced imaging: Identifying hidden injuries that affect driving posture.

• Injury documentation: Providing medical-legal support for patients in personal injury cases.

• Comprehensive treatment: Using chiropractic, massage, acupuncture, exercise therapy, and nutrition for complete recovery.

Through this system, patients not only recover from pain but also learn strategies for safer, more comfortable driving.

Long-Term Benefits of Chiropractic and Integrative Driving Care

When posture and spinal alignment are corrected, drivers experience:

• Less back and neck pain

• Improved focus and reaction time

• Reduced risk of accidents caused by discomfort or distraction

• Greater endurance during long drives

• Prevention of chronic musculoskeletal issues

According to Well Chiropractic (n.d.), drivers who follow chiropractic and ergonomic recommendations enjoy better long-term health, mobility, and quality of life.

For Dr. Jimenez’s patients in El Paso, the goal is not only immediate relief but also long-term resilience. By combining chiropractic care, functional medicine, and complementary therapies, individuals gain the tools to maintain better posture, drive comfortably, and prevent future problems.

Conclusion

Driving is an unavoidable part of life, but it does not have to mean constant discomfort or risk. Chiropractic and integrative care offer a multifaceted approach to enhancing driving posture through spinal adjustments, ergonomic recommendations, muscle-strengthening exercises, and complementary therapies.

Dr. Jimenez’s clinic in El Paso serves as a model of how integrative care can go beyond symptom relief, helping individuals recover from injuries, prevent chronic conditions, and achieve safer and more enjoyable driving.

The Science of Motion "Chiropractic Care" | El Paso, Tx

References

• ChiroFirst Redding. (n.d.). The benefits of chiropractic care for long-distance drivers: Maintaining spinal health on the road.

• Elite Spine Houston. (n.d.). How chiropractic care can help you recover from commuter-related back pain.

• SpineStop. (n.d.). How chiropractic can help after a long road trip.

• Dallas Accident and Injury Rehab. (n.d.). Correcting posture while driving: Chiropractic insights.

• Go to the Well Chiropractic. (n.d.). Tips for healthy driving from an Eden Prairie chiropractor.

• Chiro Studio Cocoa. (n.d.). Chiropractic adjustments: A guide to reducing anxiety.

• Spring Hill Premier Chiro. (n.d.). 5 ways to prevent back pain when driving.

• Jimenez, A. (n.d.). Dr. Alex Jimenez – Chiropractic and functional medicine insights.

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

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for injuries or disorders affecting the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that relate to and directly or indirectly support our clinical scope of practice. Our office has made a reasonable attempt to provide supportive citations and identified relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.

Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

Email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Chronic low back pain affects millions of people worldwide and is one of the most common reasons for seeking medical attention. Among the many causes of back pain is a lesser-known but significant condition called iliac crest pain syndrome (ICPS). This syndrome originates from the iliac crest—the top border of the pelvic bone—and often involves injury to the iliolumbar ligament, which stabilizes the connection between the lumbar spine and the pelvis. Pain in this region can radiate to the hips, abdomen, or thighs, making daily activities such as walking, lifting, or even sitting uncomfortable.

Back muscle spasms can worsen iliac crest pain by creating imbalances, instability, or further strain on nearby ligaments. Over time, this can lead to a cycle of pain and dysfunction that requires more than just pain medication to manage.

Chiropractic care, combined with integrative therapies such as massage, acupuncture, and targeted exercise, offers an effective approach to managing and relieving iliac crest pain syndrome. This article will break down the condition, its causes, and how comprehensive treatment can help individuals return to optimal function while preventing long-term complications.

What Is Iliac Crest Pain Syndrome?

The iliac crest is the curved ridge at the top of the pelvis that many people can feel when placing their hands on their hips. Iliac crest pain syndrome occurs when there is irritation or injury around this area, often linked to problems with the iliolumbar ligament. The iliolumbar ligament plays a key role in stabilizing the lower back, connecting the spine to the pelvis. When it becomes strained or damaged, chronic pain can develop along the iliac crest, sometimes radiating into the buttocks or groin 【Verywell Health, 2023†source】.

Many cases of iliac crest pain are related to overuse injuries, poor posture, repetitive lifting, or trauma. Athletes, workers with physically demanding jobs, and individuals recovering from motor vehicle accidents are especially at risk 【Medical News Today, 2018†source】.

Causes of Iliac Crest Pain

There are several underlying factors that contribute to iliac crest pain syndrome:

• Iliolumbar ligament strain or tear – Injuries to this ligament can destabilize the spine-pelvis connection 【Physio-Pedia, 2024†source】.

• Back muscle spasms – Tightening of the quadratus lumborum or surrounding muscles can pull unevenly on the pelvis, worsening pain 【PMC, 2024†source】.

• Sacroiliac joint dysfunction – Misalignment or irritation of the SI joint can cause pain that radiates along the iliac crest 【Spinal Backrack, 2023†source】.

• Overuse or repetitive strain – Lifting, twisting, or poor ergonomics can cause chronic stress on the ligament and surrounding structures 【WebMD, 2022†source】.

• Pregnancy and childbirth – Hormonal changes and pelvic stress can increase susceptibility to iliac crest pain 【WebMD, 2022†source】.

Patients often report tenderness when pressure is applied along the iliac crest, especially near the posterior iliac spine. This symptom is one of the hallmarks of ICPS 【Aesthetics and Medical Lasers, 2023†source】.

The Role of Back Muscle Spasms

Muscle spasms in the lumbar spine and hips often accompany iliac crest pain. Spasms are involuntary contractions of muscles that can be triggered by injury, poor posture, or nerve irritation. In ICPS, spasms of the quadratus lumborum or surrounding muscles may:

• Pull the pelvis out of alignment

• Cause instability in the lower spine

• Increase strain on the iliolumbar ligament

• Create radiating pain into the hips, thighs, or abdomen

Studies suggest that muscle spasms not only contribute to pain but may also signal underlying spinal instability 【PMC, 2024†source】. These spasms can perpetuate the pain cycle if left untreated.

How Chiropractic Care Helps with Iliac Crest Pain

Chiropractic care is one of the most effective approaches for addressing iliac crest pain syndrome because it directly targets spinal and pelvic alignment. Chiropractors use specific adjustments to restore mobility in the lumbar spine and sacroiliac joint, reduce ligament strain, and improve overall biomechanics.

Benefits of Chiropractic Care:

• Improved joint alignment – Correcting misalignments reduces pressure on the iliolumbar ligament 【Miami Chiropractors, 2023†source】.

• Reduced muscle spasms – Adjustments calm overactive muscles, decreasing pain and stiffness 【Precision Pain Care, 2023†source】.

• Enhanced range of motion – Patients often report greater mobility in the hips and lower back 【Miami Chiropractors, 2023†source】.

• Stabilization of the SI joint – Adjustments can relieve sacroiliitis-related pain 【Gonstead Chiropractic Center, 2023†source】.

By restoring proper function, chiropractic treatment not only addresses current pain but also prevents future flare-ups 【Binns Family Chiropractic, 2023†source】.

Integrative Approaches for Iliac Crest Pain

A single treatment is rarely enough for chronic iliac crest pain. This is where integrative medicine—the combination of multiple evidence-based therapies—comes in.

Massage Therapy

Massage helps reduce muscle tension, break up scar tissue, and improve circulation in the lower back and hips. This relaxation decreases pressure on the iliolumbar ligament and supports spinal stability.

Acupuncture

Research shows acupuncture may relieve SI joint and iliac crest pain by stimulating nerve pathways, reducing inflammation, and promoting healing 【Healthline, 2023†source】.

Targeted Exercise

Physical therapy and chiropractic-guided exercise focus on strengthening the core, gluteal, and back muscles, which support the pelvis and spine. These exercises reduce the likelihood of recurrent spasms 【Spinal Backrack, 2023†source】.

Complementary Therapies

Techniques such as prolotherapy and TENS (transcutaneous electrical nerve stimulation) can also play a role in managing stubborn iliac crest pain 【Dr. Justin Dean, 2023†source】.

Dr. Alexander Jimenez’s Clinical Insights

Dr. Alexander Jimenez, DC, APRN, FNP-BC, is a chiropractor and nurse practitioner in El Paso, Texas, who specializes in treating patients with work injuries, sports trauma, personal injuries, and motor vehicle accidents. His dual-scope practice allows him to diagnose conditions both from a chiropractic and medical perspective.

Diagnostic Approach

Dr. Jimenez emphasizes the importance of advanced imaging and functional assessments. These tools help identify not only ligament or joint injuries but also subtle biomechanical imbalances that contribute to iliac crest pain 【Dr. Alex Jimenez, 2025†source】.

Dual-Scope Skills

What sets Dr. Jimenez apart is his ability to:

• Provide chiropractic adjustments to restore function

• Order imaging studies to confirm ligament or disc damage

• Develop rehabilitation plans combining exercise, massage, and integrative care

• Handle medical-legal paperwork in personal injury cases, ensuring proper documentation for patients navigating both health and legal systems 【LinkedIn – Dr. Alex Jimenez, 2025†source】

Integrative Healing

By combining chiropractic with integrative therapies, Dr. Jimenez addresses the root causes of pain rather than simply masking symptoms. His patients benefit from natural healing approaches that reduce long-term reliance on pain medications and improve overall wellness.

Comprehensive Rehabilitation Strategy

An effective plan for managing iliac crest pain syndrome should:

1. Stabilize the spine and pelvis with chiropractic adjustments

2. Calm muscle spasms through massage, stretching, and modalities

3. Restore function with targeted strengthening of core and hip muscles

4. Reduce inflammation with acupuncture or complementary approaches

5. Document injuries for medical and legal purposes in personal injury contexts

This combination provides a whole-body recovery pathway, addressing physical, neurological, and structural components of iliac crest pain.

Conclusion

Iliac crest pain syndrome is a complex but treatable condition. Originating from the iliolumbar ligament and often worsened by muscle spasms or SI joint dysfunction, it requires a comprehensive and personalized approach to care. Chiropractic adjustments, integrative therapies, and guided exercise work together to relieve pain, restore mobility, and prevent chronic complications.

Clinicians like Dr. Alexander Jimenez demonstrate how dual-scope expertise in chiropractic and nurse practitioner care can make a profound difference for patients. By addressing both the medical and biomechanical aspects of injury—along with legal-medical documentation—patients receive the most complete care possible.

Ultimately, the strength of an integrative approach lies in combining therapies that address different aspects of neuromusculoskeletal health, giving patients the best chance at long-term recovery and improved quality of life.

Enhance your lifestyle today! *Chiropractic Care* | El Paso, Tx

References

• Medical News Today. (2018). Overuse causes the condition and pain in the back, abdomen, or groin.

• Spinal Backrack. (2023). Iliac crest pain syndrome: causes and treatment.

• Physio-Pedia. (2024). Quadratus lumborum syndrome.

• WebMD. (2022). Causes of iliac crest pain and exercises to reduce pain.

• Verywell Health. (2023). Iliac crest definition and pain syndrome.

• Aesthetics and Medical Lasers. (2023). Iliac crest pain syndrome explained.

• Physio-Pedia. (2024). Iliolumbar ligament injury.

• PMC. (2024). Spasm and instability in spinal disorders.

• Precision Pain Care. (2023). Herniated disc and spasms.

• Dr. Justin Dean. (2023). Iliac crest pain treatment options.

• Miami Chiropractors. (2023). Chiropractic care for chronic hip pain.

• Gonstead Chiropractic Center. (2023). Sacroiliitis and chiropractic care.

• Miami Chiropractors. (2023). Role of chiropractic adjustments in relieving hip pain.

• NCCIH. (2023). Complementary health approaches for chronic pain.

• Healthline. (2023). Acupuncture for SI joint pain.

• Binns Family Chiropractic. (2023). Chiropractic care for SI joint pain.

• Jimenez, A. (2025). Clinical insights in chiropractic and functional medicine.

• LinkedIn. (2025). Dr. Alexander Jimenez profile.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for injuries or disorders affecting the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that relate to and directly or indirectly support our clinical scope of practice. Our office has made a reasonable attempt to provide supportive citations and identified relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.

Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

Email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Discover effective ways to maintain good posture for improved back health and reduce back pain in your daily routine.

Key Points

• Prevalence of Low Back Pain: Low back pain affects millions globally and is a leading cause of disability, with research suggesting up to 84% of people experience it at some point (Hoy et al., 2012).
• Chiropractic Effectiveness: Evidence suggests that chiropractic care, particularly spinal manipulation, may provide short-term relief for both acute and chronic low back pain, although effects can vary (Mayer et al., 2010; Park et al., 2022).
• Posture’s Role: Poor posture is a potential risk factor for low back pain, and chiropractic adjustments may help improve spinal alignment and posture (Saxton, 1988).
• Multidisciplinary Approach: Combining chiropractic care with exercise, education, and other therapies seems to enhance outcomes for chronic low back pain (Karppinen et al., 2011).
• Personal Injury Expertise: In El Paso, Dr. Alexander Jimenez uses advanced diagnostics to tailor chiropractic care for personal injury cases, aiding recovery from back pain.
• Controversy and Caution: While chiropractic care is widely used, its long-term efficacy and optimal application remain debated, requiring personalized consultation with healthcare professionals.

Understanding Low Back Pain

Low back pain is a common condition that can make daily activities, such as sitting, standing, or even sleeping, a challenge. It’s often caused by muscle strains, herniated discs, or degenerative conditions, but poor posture can sneakily add to the problem. Imagine your spine as the foundation of a house—if it’s not aligned properly, the whole structure feels the strain! The lumbar spine, made up of five vertebrae (L1-L5), supports your upper body and allows movement, but when it’s stressed by bad posture or injury, pain can become a constant companion.

Chiropractic Care: A Non-Invasive Option

Chiropractic care focuses on aligning the spine through manual adjustments, aiming to alleviate pain and enhance overall function. Think of chiropractors as the body’s mechanics, fine-tuning your spine to get you moving smoothly again. Research suggests that spinal manipulation can offer short-term relief for low back pain, particularly when combined with exercise or education. However, the benefits may vary, and it’s not a one-size-fits-all fix, so consulting a professional is key.

Posture and Pain: The Connection

Slouching over your phone or desk might feel comfortable in the moment, but it’s like asking your spine to carry a backpack full of bricks! Poor posture can strain the lumbar spine, resulting in chronic pain over time. Chiropractic care can help by correcting misalignments and teaching you proper posture techniques to help you stand tall. Postural assessments, such as those using a plumb line or photogrammetry, help identify imbalances that chiropractic adjustments can address, potentially reducing pain and improving your posture.

Comprehensive Care for Lasting Relief

Managing low back pain often requires a team effort. Chiropractic care can be effectively paired with physical therapy, exercise, or cognitive behavioral therapy for enhanced results. For example, exercises that strengthen your core can support your spine, much like reinforcing the foundation of that house we mentioned earlier. In cases of chronic pain or degenerative disc disease, a personalized combination of treatments tailored to your specific needs can make a significant difference.

Personal Injury and Chiropractic Expertise

If you’ve been in an accident, low back pain can be a major hurdle. In El Paso, Dr. Alexander Jimenez stands out for his expertise in handling personal injury cases. Using advanced imaging and diagnostics, he connects injuries to precise treatments, helping patients recover while also supporting legal documentation. It’s like having a detective and a doctor in one, ensuring your spine gets the care it needs while navigating the complexities of injury claims.

Consult a Professional

While chiropractic care shows promise for alleviating low back pain and improving posture, it’s not a magic bullet. Always consult a healthcare provider to create a plan that’s right for you. Your spine deserves the best care, so don’t hesitate to seek expert advice!

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Motor vehicle accidents (MVAs) can result in significant physical trauma. From whiplash and spinal misalignments to nerve damage and soft tissue injuries, car crashes can cause long-term pain and dysfunction if not treated correctly. However, healing is possible with integrative care. By combining chiropractic adjustments, acupuncture, massage therapy, and medical support from nurse practitioners, patients benefit from a comprehensive, whole-person approach to recovery.

This blog examines how musculoskeletal and nerve injuries occur during car accidents and how integrative healthcare—especially as delivered by dual-scope experts like Dr. Alexander Jimenez, DC, APRN, FNP-BC—can expedite healing and prevent chronic issues.

Common Injuries After Motor Vehicle Accidents

When a car crash occurs, the sudden force of impact affects multiple body systems. Even in minor fender-benders, the musculoskeletal system—comprising bones, joints, muscles, ligaments, and nerves—can suffer trauma.

Common Auto Accident Injuries:

• Whiplash (neck strain from rapid back-and-forth motion)

• Ligament sprains and muscle strains (especially in the neck, shoulders, and lower back)

• Fractures and dislocations

• Herniated or bulging discs

• Soft tissue inflammation

• Nerve compression or injury

• Spinal misalignments (subluxations)

In rollover accidents, passengers may experience multiple injuries at once, including traumatic brain injuries, facial trauma, and complex spinal damage (Siegfried & Jensen, n.d.; MVM Law, n.d.).

Soft tissue injuries, like whiplash and muscular strain, are among the most frequently reported, especially in low-speed collisions. These injuries often cause delayed symptoms that worsen over time if left untreated (Novus Spine Center, n.d.).

📚 Aguiar Injury Lawyers
📚 PMC
📚 Sterling Med Group
📚 Kraft & Associates
📚 David Bryant Law

How MVAs Damage the Musculoskeletal and Nervous Systems

Car accidents involve rapid acceleration and deceleration that the body isn't built to absorb. As a result, the spine and surrounding tissues can be subjected to intense biomechanical stress.

Injury Mechanisms:

• Whiplash strains the cervical ligaments and nerves

• Disc injuries can cause nerve root compression and radiating pain

• Joint misalignments may alter posture and biomechanics

• Myofascial trauma contributes to chronic tightness and inflammation

• Peripheral nerve trauma may lead to numbness, tingling, or weakness

Even when X-rays show no fractures, underlying nerve injuries may exist. For example, brachial plexus injuries can lead to loss of function in the arms or shoulders (University of Michigan, n.d.).

📚 Law.USNews.com
📚 Oklahoma Lawyer
📚 Alexander Orthopaedics

Chiropractic Care for Auto Injuries

Chiropractic care plays a foundational role in restoring spinal alignment, relieving pain, and improving range of motion after an accident. Chiropractors specialize in assessing misalignments that often follow trauma, particularly in the neck and back.

Chiropractic Benefits:

• Reduces inflammation and muscle tension

• Improves spinal alignment and posture

• Alleviates nerve compression

• Enhances range of motion

• Facilitates long-term healing

Manual adjustments, traction therapy, and spinal decompression are commonly used techniques for post-accident patients. Dr. Alexander Jimenez, a dual-licensed chiropractor and nurse practitioner in El Paso, utilizes these methods in conjunction with diagnostic imaging to tailor care to each individual.

📚 BlueQ Health
📚 Physmed.com
📚 Cedar Park Chiro
📚 Hogan Chiropractic
📚 Rebound Clinics DMV

Acupuncture and Massage Therapy for Post-Accident Pain

Acupuncture and massage therapy are key modalities in integrative care. Acupuncture promotes healing by stimulating specific points along energy meridians, while massage therapy supports soft tissue recovery.

Clinical Benefits:

• Stimulates blood flow and reduces swelling

• Modulates pain signals via endorphin release

• Loosens tight muscles and fascia

• Improves mobility and circulation

• Accelerates tissue regeneration

Acupuncture is especially effective for treating pain, inflammation, and nerve-related conditions, such as sciatica and tension headaches following a motor vehicle accident (MVA).

📚 MGF Chiro
📚 Governor's Park Chiropractic
📚 Dr. Mills Chiropractic
📚 Fleetwood Surrey Physio
📚 Evolved Health Chiropractic

Nurse Practitioners and Clinical Oversight in Recovery

Nurse practitioners (NPs) play a vital role in overseeing patient care after an accident. They provide diagnostic evaluations, order imaging, prescribe medications, and coordinate therapies with chiropractors and physical therapists.

Their Role Includes:

• Initial assessment and differential diagnosis

• Coordinating imaging, such as MRI or CT scans

• Managing inflammation and pain

• Documenting injuries for personal injury claims

• Monitoring recovery progress

Dr. Alexander Jimenez's dual certification as a chiropractor and nurse practitioner allows him to perform both structural adjustments and clinical evaluations, ensuring that care is both biomechanically and medically sound.

📚 Physicians Group LLC
📚 Medicine.umich.edu
📚 Chiromed.com
📚 International College of Health Sciences

Dr. Alexander Jimenez's Dual-Scope Approach to Injury Recovery

Dr. Alexander Jimenez, DC, APRN, FNP-BC, offers a unique dual-scope practice that combines chiropractic precision with advanced medical care. He is one of the few clinicians in the country with credentials in both chiropractic and family nurse practice, which allows him to manage personal injury cases with comprehensive oversight.

His Strengths Include:

• Advanced diagnostics: Imaging interpretation, lab testing, orthopedic assessments

• Legal documentation: Expert medical records for personal injury attorneys

• Integrated therapy: Chiropractic, rehab, acupuncture, clinical nutrition

• Patient education: Recovery planning, prevention, and lifestyle coaching

His practice in El Paso, Texas, is a model of integrative care for post-accident recovery, serving both local patients and those involved in complex litigation involving injuries.

📚 Dr. Alex Jimenez – Official Site
📚 Personal Injury Doctor Group
📚 LinkedIn – Dr. Alex Jimenez

Legal-Medical Integration for Personal Injury Cases

One major challenge MVA patients face is navigating the insurance and legal systems while recovering from their injuries. That's where integrative providers like Dr. Jimenez shine.

Legal-Medical Synergy:

• Accurate documentation for lawyers and courts

• CPT/ICD coding and injury mapping

• Timely referrals to specialists, imaging, or orthopedics

• Treatment timelines to support claims and patient compliance

Because untreated injuries can have long-term consequences, early intervention from legally savvy providers supports both medical recovery and legal justice.

📚 Dignity Health
📚 ScienceDirect

A Holistic Path to Recovery

By blending chiropractic, acupuncture, massage therapy, and nurse practitioner care, integrative medicine addresses not only symptoms but also the root causes of pain and dysfunction.

Core Benefits of Integrative MVA Recovery:

• Decreased reliance on medications

• Faster healing through tissue-specific care

• Personalized rehab and functional support

• Whole-body alignment and nervous system balance

• Legal-medical alignment for optimal case outcomes

Patients in El Paso and beyond who work with dual-scope providers, such as Dr. Jimenez, receive a treatment plan that bridges traditional and alternative medicine, resulting in faster and more comprehensive healing.

📚 Monitto Chiropractic
📚 Robert F. Mancuso, MD

Final Thoughts

Motor vehicle accidents can leave a lasting impact on your body, especially if musculoskeletal and nerve injuries go untreated. However, healing is possible when care is guided by an integrative team.

By working with a provider like Dr. Alexander Jimenez, who bridges chiropractic care, nurse practitioner expertise, acupuncture, and legal-medical documentation, patients can achieve recovery that is not only faster but also more comprehensive.

References

Aguiar Injury Lawyers. (n.d.). Most common car accident injuries in Louisville.

Alexander Orthopaedics. (n.d.). Common car accident injuries.

BlueQ Health. (n.d.). Crash course in healing: Chiropractic for auto injury recovery.

Cedar Park Chiropractic. (n.d.). Chiropractic car accident treatment.

Chiromed. (n.d.). Chiropractic and nurse practitioner for injury recovery.

Dignity Health. (n.d.). Car accident injuries.

Dr. Mills Chiropractic. (n.d.). Acupuncture for car accident injuries.

Evolved Health Chiropractic. (n.d.). The role of massage therapy in chiropractic care for athletes.

Fleetwood Surrey Physio. (n.d.). 6 types of therapy you may need after an auto accident.

Governor’s Park Chiropractic. (n.d.). Acupuncture for treating car accident injuries.

Hogan Chiropractic. (2024, October 31). See a chiropractor after auto accident.

International College of Health Sciences. (n.d.). Healthcare career paths: Exploring diverse roles in nursing and sonography.

Kraft & Associates. (n.d.). Common injuries from car accidents.

Medicine at Michigan. (n.d.). Nurse practitioners and physician assistants.

MGF Chiropractic. (n.d.). Acupuncture for auto accident injury treatment.

Monitto Chiropractic. (n.d.). Seven ways your body is affected by a car accident.

MVM Law. (n.d.). What happens to your body in a rollover accident?.

National Center for Biotechnology Information. (2011). Musculoskeletal injuries associated with road traffic accidents.

National Center for Biotechnology Information. (2021). Frequency and consequences of musculoskeletal injuries.

Novus Spine Center. (n.d.). Types of pain following an accident.

Oklahoma Personal Injury Lawyers. (n.d.). Soft tissue injuries often suffered in car accidents.

Personal Injury Doctor Group. (n.d.). Dr. Alexander Jimenez.

Physicians Group LLC. (n.d.). The role of nurse practitioners in managing auto injuries.

Physmed. (n.d.). Chiropractic care for auto accidents.

Rebound Clinics DMV. (n.d.). Accident and injury care.

Robert F. Mancuso, MD. (n.d.). Health and fitness services.

ScienceDirect. (2024). Spinal cord stimulation for pain management.

Siegfried & Jensen. (n.d.). Injuries common in rollover accidents.

Sterling Medical Group. (n.d.). Car accident injuries.

U.S. News – Law. (n.d.). Common car accident injuries overview.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for injuries or disorders affecting the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice. Our office has made a reasonable attempt to provide supportive citations and identified relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.

Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

Email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

What is the body's center of gravity to understand and maintain a healthy posture and balance?

Center of Gravity

The human center of gravity, or COG, also known as the center of mass, with the two terms being interchangeable, is where the body's weight appears to be concentrated. It's a point in space where the entire body's mass can be concentrated. When standing upright, the COG is generally located behind the navel and in front of the sacrum, around the level of the second vertebra. (Le Huec, J. 2011) The center of gravity is related to posture, including issues such as swayback, the design of posture exercise programs, and much more.

• Gravity is a downward pull or force the Earth exerts on the body, creating weight. (NASA, 2013)
• The center of gravity (COG) is where a body’s weight is equally balanced in all directions. (Physiopedia, 2025)
• When the COG is defined, it is done from the reference of a static, standing position.
• Because the body is in motion when we change positions, the COG is located in a new position with each new position.
• The center of gravity is the point around which all the parts balance, which may be inside or outside the body.
• Even slight changes in position can change where the COG is. (Physiopedia, 2025)

Key aspects of the COG

Location

• When standing upright, the COG is typically found at the second vertebral level, behind the navel and in front of the sacrum. (Le Huec, J. 2011)

Shifting COG

• The COG can shift depending on body position, posture, and movements like bending forward or backward. (Physiopedia, 2025)

Balance Impact 

• The relationship between the COG and the base of support (the area of the body in contact with the ground) is fundamental to maintaining balance.

Variations

• There can be variations in the COG location based on factors like gender (men tend to have a slightly higher COG), body shape, and even conditions like obesity or chronic low back pain. (Physiopedia, 2025)

Biomechanics

• Understanding the COG is crucial in biomechanics and movement analysis, as it's an index of total body motion and how the body responds to external forces.

The Human Center

The center of gravity is the point at which the body’s mass is equally balanced. This point changes depending on one’s position:

• Arms up/down
• Leaning
• Turning

With strength and flexibility training, the human body can change its center of gravity, as gymnasts and dancers do.

• When standing, the center of gravity is normally located behind the navel and in front of the sacrum bone (made up of five vertebrae fused vertically) at about the second vertebra level. (Hasegawa K. et al., 2022)
• Because the body has moving parts, its overall shape changes every time it moves. Carrying something like a suitcase or grocery bag or wearing a backpack adds weight to some areas but not others, changing the center of gravity as it does.
• The center of gravity is a continually changing point inside or outside the body that represents where the weight or mass of the rest of the body is equally balanced in every direction.
• This point can and does change based on what is being carried and how it is carried, as well as body position and movements.

Chronic Lower Back Pain

• A study in the Journal of Back and Musculoskeletal Rehabilitation found that individuals with chronic lower back pain tend to have their center of gravity located excessively towards the back. (Kim D. H., Park J. K., & Jeong M. K. 2014)
• In the study, the individuals had decreased low back strength upon extension and a reduced normal low back curve.
• The researchers found that those with chronic lower back pain whose center of gravity was too far back may need physical therapy to retrain the body to overcome strength and balance challenges to re-establish and maintain a healthy posture.

Injury Medical Chiropractic and Functional Medicine Clinic

As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Our clinic integrates Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine to create customized care plans that promote natural healing, mobility, and long-term wellness. By focusing on flexibility, agility, and strength, we empower patients to thrive, regardless of age or health challenges. At El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately focus on treating patients after injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility, and agility programs tailored for all age groups and disabilities. We use in-person and virtual health coaching and comprehensive care plans to ensure every patient’s personalized care and wellness outcomes.

Enhance Your Lifestyle Today with Chiropractic Care

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice. Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Le Huec, J. C., Saddiki, R., Franke, J., Rigal, J., & Aunoble, S. (2011). Equilibrium of the human body and the gravity line: the basics. European spine journal: official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society, 20 Suppl 5(Suppl 5), 558–563. https://doi.org/10.1007/s00586-011-1939-7

NASA. Jet Propulsion Laboratory, California Institute of Technology. (2013). What is gravity? Retrieved from https://gracefo.jpl.nasa.gov/news/5/what-is-gravity/

Physiopedia. (2025). Centre of gravity. https://www.physio-pedia.com/Centre_of_Gravity

Hasegawa, K., Amabile, C., Nesme, M., & Dubousset, J. (2022). Gravity center estimation for evaluation of standing whole body compensation using virtual barycentremetry based on biplanar slot-scanning stereoradiography - validation by simultaneous force plate measurement. BMC musculoskeletal disorders, 23(1), 22. https://doi.org/10.1186/s12891-021-04948-5

Kim, D. H., Park, J. K., & Jeong, M. K. (2014). Influences of posterior-located center of gravity on lumbar extension strength, balance, and lumbar lordosis in chronic low back pain. Journal of Back and Musculoskeletal Rehabilitation, 27(2), 231–237. https://doi.org/10.3233/BMR-130442

Could making their own cervical neck roll help relieve pain and improve sleep for individuals who have neck pain after sleeping or during sleep?

Sleep Cervical Neck Roll

Neck pain can lead to sleep loss, leading to various health problems. Neck pain and everything that comes with it can limit the ability to work, drive, or sleep normally. A cervical roll may be one way to keep your neck in the optimal position while sleeping. Many with neck pain require extra support from their pillow, which a cervical pillow can provide.

For individuals who develop neck pain, a visit to a chiropractic physical therapist can help manage symptoms. Treatments and modalities like traction may be necessary to relieve pressure on cervical nerves. (Gudavalli M. R. et al., 2015) Steps to self-manage neck pain may include performing specific neck exercises and maintaining proper posture (Hesby B. B. et al., 2019). Using the right pillow with the right support can help keep the neck in correct alignment, decrease or eliminate neck pain, and get you back to normal activities.

Neck Support During Sleep

The neck comprises seven vertebrae bones, normally forming a slight curve called lordosis. Maintaining a forward curve in the neck is important when treating neck pain, as it can help relieve pressure on spinal discs and nerves. A cervical roll, also known as a neck roll or cervical pillow, is a small pillow placed in the pillowcase that supports the neck while sleeping. The cervical roll provides the right amount of support for the neck and maintains alignment while lying down. (Gross A. R. et al., 2013)

• Individuals can purchase a cervical roll online or at a store or pharmacy.
• Individuals can also contact a physical therapist to help them obtain a cervical roll.

Making Your Own

Making a cervical roll is simple to do. Here's how:

• Using a hand towel.
• Fold it in half.
• Slide the towel into the pillowcase along the lower edge.
• Be sure the towel is tucked in so it doesn't slip out.
• Individuals can place tape around it so it stays in the rolled shape.

The towel roll will also help support the neck when lying on one side or the other, filling in the space between the head and shoulder. Sleeping on the stomach is usually not recommended for neck pain. Exercise and postural correction training are essential components of treatment for neck pain, and finding the right sleeping posture can help quickly eliminate pain. (Harvard Publishing, 2022)

If neck pain persists, worsens, or is accompanied by arm weakness or numbness and tingling, a visit to a healthcare provider may be necessary to assess the cause. A visit to a local chiropractic physical therapist can also help. They can immediately show you how to treat neck pain.

Injury Medical Chiropractic & Functional Medicine Clinic

A cervical roll can give your neck the right support while sleeping. This can help you quickly and safely manage neck pain and return to your previous level of function. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

The Road To Recovery: Chiropractic Care

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.  Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice. Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts.  We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Gudavalli, M. R., Salsbury, S. A., Vining, R. D., Long, C. R., Corber, L., Patwardhan, A. G., & Goertz, C. M. (2015). Development of an attention-touch control for manual cervical distraction: a pilot randomized clinical trial for patients with neck pain. Trials, 16, 259. https://doi.org/10.1186/s13063-015-0770-6

Hesby, B. B., Hartvigsen, J., Rasmussen, H., & Kjaer, P. (2019). Electronic measures of movement impairment, repositioning, and posture in people with and without neck pain-a systematic review. Systematic reviews, 8(1), 220. https://doi.org/10.1186/s13643-019-1125-2

Gross, A. R., Kaplan, F., Huang, S., Khan, M., Santaguida, P. L., Carlesso, L. C., Macdermid, J. C., Walton, D. M., Kenardy, J., Söderlund, A., Verhagen, A., & Hartvigsen, J. (2013). Psychological Care, Patient Education, Orthotics, Ergonomics, and Prevention Strategies for Neck Pain: A Systematic Overview Update as Part of the ICON Project. The open orthopaedics journal, 7, 530–561. https://doi.org/10.2174/1874325001307010530

Harvard Health Publishing. (2022). Say "good night" to neck pain. https://www.health.harvard.edu/pain/say-good-night-to-neck-pain

Are individuals with high foot arches or participating in sports involving repetitive ankle motion at risk for developing peroneal tendon injuries?

Peroneal Tendon Injuries

The peroneal tendons connect the muscles of the outer side of the lower leg to the foot. They may be acute—occurring suddenly—or chronic—developing over time. The basic types of peroneal tendon injuries are tendonitis, tears, and subluxation. 

Anatomy and Function

The two major peroneal muscles (peroneus longus and peroneus brevis) are outside the lower leg, next to the calf muscles. The peroneal tendons run along the outer side of the ankle and attach to the foot, connecting these muscles to bone. They help stabilize the ankle joint, point the foot downward (plantarflexion), and turn the foot outward (eversion). In normal gait, the motion of the peroneal muscles is balanced by the muscles that invert the foot or rock the foot inward from the ankle.​ The two peroneal tendons sit one on top of the other right behind the fibula (the smaller lower leg bone). This closeness can contribute to problems with the peroneal tendons, as they rub together behind the ankle.

Tendonitis

The most common problem is inflammation or tendonitis. The tendons are usually inflamed just behind the fibula bone at the ankle joint. This part of the fibula is the bump on the outside of the ankle, and the peroneal tendons are located just behind that bony prominence. Tendonitis can either result from repetitive overuse or an acute injury. Common symptoms of tendonitis include:

• Pain behind the ankle
• Swelling over the peroneal tendons
• Tenderness of the tendons
• Pain usually worsens if the foot is pulled down and inwards, stretching the peroneal tendons.
• X-rays of the ankle are taken.
• MRI may show inflammation and fluid around the tendons. (Walt J. & Massey P. 2023)

Typical treatment of peroneal tendonitis is accomplished by:

Ice application

• Applying ice to the area can help reduce swelling and control pain.

Rest

• Resting is important to allow the tendon to heal.
• A supportive device (walking boot or ankle brace) or crutches can help in severe cases.
• Braces and boots provide support, reduce tendons' stress, and allow rest and inflammation to subside.

Anti-inflammatory Medications

• Motrin or Aleve are anti-inflammatory and can reduce the swelling around the tendon.

Physical Therapy

• Physical therapy can help restore normal ankle joint mechanics, help with swelling and pain relief, and correct strength imbalances.

Cortisone Injections

• Cortisone injections are low-risk if administered to the area around the tendon and not more often than every three months.
• Ultrasound guidance can help ensure the medication is injected into the correct area. (Walt J. & Massey P. 2023)

Tendon Tears

Tears can occur and are more likely to happen in the peroneus brevis tendon. Tears are believed to be the result of two issues with the tendon. One is the blood supply. Tears of the peroneus brevis tendon almost always occur in the area where the blood supply and nutrition of the tendon are the poorest.

The second issue is the closeness between the two tendons, causing the peroneus brevis tendon to be wedged between the peroneus longus tendon and the bone. (Saxena A., & Bareither D. 2001) Tears of the peroneus brevis tendon are often treated with the same treatments for tendonitis. About half of the tears diagnosed by imaging are found to be asymptomatic. For individuals who don't find lasting relief from symptoms, surgery may be necessary. Surgical options for peroneal tendon tears (Dombek M. F. et al., 2001)

Tendon Debridement and Repair

• During a tendon debridement, the damaged tendon and the surrounding inflammatory tissue are removed.
• The tear can be repaired, and the tendon can be tubularized to restore its normal shape.

Tenodesis

• A tenodesis is a procedure where the damaged area of the tendon is sewn to the normal tendon.
• In this case, the damaged segment of the peroneal tendon is removed, and the ends left behind are sewn to the adjacent remaining peroneal tendon.
• Tenodesis is often recommended for tears involving more than 50% of the tendon. (Castilho R. S. et al., 2024)

Depending on the surgical procedure, Recovery after surgery can take several weeks of restricted weight-bearing and immobilization. Following immobilization, therapy can begin. Recovery is usually six to 12 weeks, depending on the surgery, but a full return to sports and activities may take several months. Risks of surgery include infection, stiffness, skin numbness near the incision, persistent swelling, and persistent pain.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

The Difference of Using Custom Foot Orthotics

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Walt, J., & Massey, P. (2025). Peroneal Tendon Syndromes. In StatPearls. https://www.ncbi.nlm.nih.gov/pubmed/31335074

Saxena, A., & Bareither, D. (2001). Magnetic resonance and cadaveric findings of the "watershed band" of the Achilles tendon. The Journal of foot and ankle surgery: official publication of the American College of Foot and Ankle Surgeons, 40(3), 132–136. https://doi.org/10.1016/s1067-2516(01)80078-8

Dombek, M. F., Orsini, R., Mendicino, R. W., & Saltrick, K. (2001). Peroneus brevis tendon tears. Clinics in podiatric medicine and surgery, 18(3), 409–427.

Castilho, R. S., Magalhães, J. M. B., Veríssimo, B. P. M., Perisano, C., Greco, T., & Zambelli, R. (2024). Minimally Invasive Peroneal Tenodesis Assisted by Peroneal Tendoscopy: Technique and Preliminary Results. Medicina (Kaunas, Lithuania), 60(1), 104. https://doi.org/10.3390/medicina60010104

Can knowing how to stretch your back help reduce pain and improve your range of motion?

Stretch Your Back

Over time, muscle tension can cause significant back pain and increase the risk of a back injury. Getting into a regular back stretching routine can help prevent back and spinal issues. These exercises can be performed when your back hurts to ease a backache or to avoid future problems. However, before beginning an exercise or stretch regimen, talk to your healthcare provider about any questions and what is safe for you. A few things to be mindful of are:

• When stretching, don't try to push past your pain limit.
• Listen to your body, which leads to a calmer nervous system.
• Take special care when stretching during pregnancy, as the hormones supporting your pregnancy could lead to overstretching or injury.

Warm Up

Stretching cold muscles can lead to injury. Always warm up first.

• Do between five and 10 minutes of mild activity, such as walking.
• Apply heat for 15 to 20 minutes before stretching.

Knees-to-Chest Back Stretch

To perform:

• Lie on your back with your feet flat on the floor.
• Bring your legs toward your chest With your knees bent.
• Place your hands behind your thighs or on the shins, and pull the legs down toward your chest.
• Pull until there is a gentle stretch.
• Hold for 15 seconds.
• Return to the starting position.
• Do a total of 10 reps.

Supine Twist Back Stretch

To perform:

• Lie on your back with your knees bent and feet flat on the floor.
• Keep your back flat on the floor, rotate your hips to the left, and lower your legs until you feel the stretch.
• Hold for 15 seconds.
• Return to the starting position.
• Next, rotate the hips to the right and lower your legs to the floor until you feel a gentle stretch.
• Hold for 15 seconds.
• Return to the starting position.
• Repeat for nine reps.

Prone Bridging Back Stretch

To perform:

• Lie on your stomach.
• Prop yourself up on your elbows.
• Extend your back.
• Start straightening your elbows, further extending the back.
• Continue straightening the elbows until the stretch is felt.
• Hold for 15 seconds.
• Return to the starting position.
• Repeat for nine reps.

Supine Butt Lift Back Stretch

To perform:

• Lie on your back with your knees bent and feet flat on the floor.
• Push down through the feet as you slowly raise yourself off the floor.
• Hold for 10 seconds.
• Return to starting position.
• Repeat for nine reps.

Seated Forward Curl Back Stretch

To perform:

• Sit in a chair with your feet flat on the ground.
• Bend forward until your chest is on your thighs, and you can touch the ground with your hands.
• Hold for 10 seconds.
• Return to the starting position.
• Repeat for nine reps.

Side Stretch

To perform:

• Stand up straight with your arms at your sides and feet shoulder-width apart.
• Bend sideways to the left while sliding your left hand down your thigh and reaching your right arm over your head.
• Hold for 10 seconds.
• Return to the starting position.
• Now, bend to the right while sliding your right hand down your thigh and reaching your left arm over your head.
• Hold for 10 seconds.
• Repeat for nine reps.

Other Treatments to Loosen a Tight Back

Many healthcare providers recommend other treatments for back pain before using medication. Recommended treatments that can help loosen the back include: (Sudhakaran P. 2021)

Acupuncture

• Acupuncture needles are inserted in release points to unblock stagnated blood and energy circulation.
• They have an analgesic, pain-relieving effect. (Foley C., & Litscher G. 2024)

Massage Therapy

• Various massages involve kneading soft tissue in the back with hands, fingers, elbows, or instruments/tools/devices to relieve stress or pain.

Spinal Manipulation

• Practiced by chiropractors, this therapy involves using the hands or instruments/tools/devices to manipulate the joints in the spine to relieve pain.

Tai Chi

• Based on martial arts, slow movements, and deep breaths help to work muscle groups in flowing motions, supporting back strength and overall health.

Yoga

• Yoga combines physical poses, breathwork, and meditation to help build strength, be restorative, and relax the body.

Anti-inflammatory Diet

• An anti-inflammatory diet can also benefit tight muscles. (U.S. Department of Defense, 2012)
• Incorporating foods like those on the Mediterranean diet, which emphasizes fish, vegetables, and olive oil, can help reduce chronic inflammation and help with back pain.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. We build optimal health and wellness solutions with primary healthcare providers and specialists to integrate a treatment plan to resolve musculoskeletal problems.

Stretching Benefits

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Sudhakaran P. (2021). Acupuncture for Low-Back Pain. Medical acupuncture, 33(3), 219–225. https://doi.org/10.1089/acu.2020.1499

Foley, C., & Litscher, G. (2024). The Biggest Obstacle to the Integration of Acupuncture: The Meaning of Qi from the Ancients to Einstein. Medical acupuncture, 36(1), 5–11. https://doi.org/10.1089/acu.2023.0054

U.S. Department of Defense. (2012). Complementary Alternative Medicine for Low Back Pain. Retrieved from https://media.defense.gov/2019/Oct/22/2002198454/-1/-1/0/CAM%20FOR%20LOW%20BACK%20PAIN.PDF

Can individuals have a full night of sleep by making small changes to their sleep posture to reduce general aches and pains?

Introduction

Many individuals know that after a long, hard day of working or running errands, getting much rest is necessary to reduce tension in the body and put it in a relaxed state. Getting a quick nap to a full night of sleep is important not only for the body but also for the posture. However, many people get a bad night’s rest from various environmental factors that can keep them from getting the full benefits of eight hours of sleep. It can range from stressful events impacting a person’s life to overlapping risk profiles correlated with chronic conditions. Today’s article focuses on how poor posture can affect sleep and how there are different ways for a person to get a good night’s rest, improve sleep posture, and find the right mattress and pillows to allow the individual to stay asleep. We discuss with certified medical providers who inform our patients how various environmental factors can cause overlapping risk profiles and not getting a full night of rest. While asking informed questions to our associated medical providers, we advise patients to incorporate various techniques to improve sleep posture when getting a full night of quality sleep. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.

Poor Posture Affecting Sleep

Do you feel extremely tired throughout the day, even after a full night? Do you experience stiffness in the morning that gets better throughout the day? Or how often do you wake up constantly at night and have trouble staying asleep? Many individuals who have experienced these scenarios are frequently correlated with bad sleeping habits. Many individuals have dealt with poor sleeping habits throughout the day due to environmental factors that can impact their sleep. Some environmental factors, like poor posture, can affect how people sleep at night. Poor posture has always been associated with musculoskeletal disorders. When musculoskeletal disorders have overlapping risk profiles from physical workload and psychological stress, it can become a predictor or even correlate with sleep disorders. (Hammig, 2020) This is because having habitual in-bed behaviors like movement and posture could cause health complications and prevent people from getting a good night’s rest. (Elnaggar et al., 2023)

This is due to how individuals’ posture can affect their sleep quality and overall health. For instance, individuals dealing with chronic spinal pain will begin to develop poor posture over time. When this happens, it can coexist with other comorbidities like insomnia, which can lead to a larger negative effect on a person’s physical and mental functioning while preventing them from being less productive and having poor quality of sleep. (Bilterys et al., 2021) When people experience spinal pain, causing them to develop poor posture, it can lead to sleep disturbances. The correlation between sleep disturbances and poor posture can cause impairment of the physiological process that can contribute to maintaining chronic pain. (Skillgate et al., 2021) However, there are numerous ways for people to get a good night’s rest while improving their posture.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Can correcting body misalignments and the elements of unhealthy posture help achieve a healthy posture?

Healthy Posture

 Maintaining a healthy posture is more important than ever, as individuals from all walks of life realize how practicing awkward and unhealthy postures can wreak havoc on their bodies and quality of life. Unhealthy postures include rounding the upper and lower back, slouching, and forward head posture. Over time, these postures make daily activities more difficult or painful. Mobility, stability, and strengthening exercises can address unhealthy posture problems and issues, along with practicing correct sitting, standing, and resting postural habits to reinforce proper alignment daily. A chiropractic and physical therapy team can treat and train individuals to restore correct and healthy posture.

Body Alignment

Ideal posture involves correct body alignment or how the structural parts, such as the head, trunk, hips, knees, etc., relate to an individual's form. Whether standing, sitting, lying down, or moving, body parts need to be balanced in relationship to each other to avoid unnecessary stress on the spine and musculoskeletal system. (Bone Health & Osteoporosis Foundation, 2024)

Posture Types

Posture is considered static when sitting or standing still and dynamic when moving. Both are categorized as active postures as they require the activation of stabilizing muscles to deal with gravity and maintain alignment.  Lying down and remaining still is considered an inactive posture, as muscle involvement is minimal. However, both have the potential to be healthy or unhealthy.

Proper Body Alignment

An easy way to check proper alignment while standing is to stand against a wall with the base of the head, shoulder blades, and buttocks flush against the wall, with enough space for a hand wide enough to slide in between the wall and the small of the back. This exercise correctly lines up the head, shoulders, and hips to reduce or eliminate undue stress on the spine. Body balance is the foundation for active and inactive postures concerning workstations, industrial ergonomics, daily activities, and sports. (Mayo Clinic, 2023) Healthy alignment is a standard position in which all body joints are centered and balanced and the most mechanically efficient position for static or dynamic activities. Biomechanical efficiency (the ability to use the body's muscles and joints to perform movements while minimizing energy use and maximizing output) enables the muscles surrounding the joints to work in balance and efficiently activate, which, in turn, helps reduce strain, tension, and injury. Balanced muscles also conserve energy, leading to better daily stamina.

Development of Imbalances 

Individuals develop position and movement habits in joint positioning that have led to imbalanced muscles. When this is the case, some muscles can be chronically stretched, and others become chronically tight, all to hold the body up or move around, which can lead to postural conditions like upper crossed (Physiopedia, 2024) or lower crossed syndrome (Physiopedia, 2024) which often leads to pain and/or mobility issues.

Posture Assessment

The recommended way to determine if one's posture is healthy or poor is by conducting a posture assessment. The examination looks at joint positions and gathers visual information about the planes into which parts of each joint move and the axes around which those movements occur (Singla D. and Veqar Z., 2014) (Debra Coglianese et al., 2006). In a posture assessment, body alignment is compared with the ideal standard, a plumb line, usually a string with a small weight attached to the bottom to help maintain straightness. The other end of the string is affixed to the ceiling to be used as an accurate reference for correct alignment. (Singla D. and Veqar Z. 2014) During a posture assessment, the patient stands next to the plumb line while the doctor or therapist compares the relative positions of the following areas:

• Ears
• Shoulder joint
• Spine
• Hip joint
• Knee joint
• Ankle joint
• Feet

Any areas that don't match the reference can indicate misalignments in one or several regions.

Making Corrections

Chiropractic care can help correct unhealthy posture by realigning the spine and strengthening the musculoskeletal system:

Spinal Adjustments

• Chiropractors use their hands or instruments to apply controlled force to the spine to realign the vertebrae. This can help relieve pressure on muscles, ligaments, and nerves, which can improve posture.

Corrective Exercises

• Chiropractors can create custom exercises to strengthen postural muscles and maintain proper alignment.

Massage Therapy

• Chiropractors can use massage therapy to work on strained ligaments and soft tissue.

Guidance and Training

• Chiropractors can teach patients how to move to encourage a neutral spine and provide strategies for maintaining healthy posture.
• A posture corrector or brace can also help teach and engage the correct muscles to achieve proper alignment. However, it should not be relied on long-term because promoting and activating one's stabilizing muscles is important rather than relying on a brace for prolonged periods.

Injury Medical Chiropractic and Functional Medicine Clinic

Achieving and maintaining proper posture requires consistent work and development. Retraining the body and maintaining its optimal health requires daily efforts through exercise, conscious position corrections, and ergonomics. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Upper Cross Syndrome

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Bone Health & Osteoporosis Foundation. (2024). Proper body alignment. https://www.bonehealthandosteoporosis.org/patients/treatment/exercisesafe-movement/proper-body-alignment/

Mayo Clinic. (2023). Mayo Clinic Q and A: Proper posture and body alignment. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-proper-posture-and-body-alignment/

Physiopedia. (2024). Upper crossed syndrome. https://www.physio-pedia.com/Upper-Crossed_Syndrome

Physiopedia. (2024). Lower crossed syndrome. https://www.physio-pedia.com/Lower_Crossed_Syndrome

Singla, D., & Veqar, Z. (2014). Methods of postural assessment used for sports persons. Journal of clinical and diagnostic research: JCDR, 8(4), LE01–LE4. https://doi.org/10.7860/JCDR/2014/6836.4266

Coglianese, D. (2006). Muscles: Testing and Function With Posture and Pain, ed 5 (with Primal Anatomy CD-ROM). Physical Therapy, 86(2), 304-305. https://doi.org/https://doi.org/10.1093/ptj/86.2.304

Can individuals incorporate proper posture in their workouts to provide effective results and reduce muscle pain in their bodies?

Introduction

Many people have started participating in various physical activities to improve their health and wellness. Additionally, engaging in different physical activities can provide numerous beneficial properties for the body as it can help strengthen the various muscles, bones, and ligaments that have succumbed to multiple injuries, strains, or conditions that cause many individuals to be in pain. When many people with musculoskeletal conditions start incorporating exercises as part of their treatment, maintaining proper posture while doing each set of stretches or exercises for each muscle can help reduce any unwanted strain or pulls that can cause more harm than good. Today’s post focuses on how maintaining proper posture can help make any workouts more efficient, how adequate posture can provide stability and strength to weak muscles, and how incorporating proper posture in a customized treatment plan can prevent numerous injuries from reoccurring. We discuss with certified associated medical providers who consolidate our patients’ information to assess many individuals to understand the importance of proper posture. We also inform and guide patients while asking their associated medical provider intricate questions to integrate non-surgical treatments to reduce the overlapping symptoms correlating with poor posture and help create a customized treatment plan that utilizes proper posture during exercises. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer.

Maintaining Posture Is Important For Effective Workouts

How often do you feel muscle strain on your shoulders, neck, and lower back after a strenuous long day? Do you notice that you feel more hunched over that you feel muscle aches and discomfort? Or do you feel discomfort when stretching your muscles that it causes temporary relief? More often than not, when the world has been on its entire feet or sitting down all day from working, school, or commuting to different locations, many individuals will often slip into an unhealthy habit of slouching when relaxing after a hard day. This, in turn, can cause many individuals to develop neck and back issues that often correlate with an increased stress load in the neck and lower back area. (Hansraj, 2014) Hence, postural correction and its beneficial effects on the back and neck are limited. However, when manual and physical therapists incorporate a PSB (postural-structural-biomechanical) model, it can help ascertain the various causes of musculoskeletal conditions and play an important role in clinical assessment and managing multiple muscle pains. (Lederman, 2011)

So why is it important to exercise to maintain proper posture? Well, when many individuals are in a hunched position from looking at their phones or leaning a lot more while being on the computer or driving, it can cause the muscles in the neck, shoulders, and upper back to be in a static position, causing the muscles to be overused. (Abd El-Azeim et al., 2022) Additionally, say a person is working out to relieve stress, they would have to maintain a proper posture to prevent injuries and use the equipment to achieve muscular activity. When doing an effective workout, many individuals can improve their posture through muscle stretching exercises that can help improve postural alignment, which plays a role in preventing and treating musculoskeletal pain disorders. (Matsutani et al., 2023) At the same time, maintaining proper posture while working out can provide effective, good-quality movement and neutral spinal alignment.(Katzman et al., 2021)

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

After a traumatic brain injury (TBI) or concussion, even simple posture changes can feel hard. Many people notice new neck pain, tight shoulders, a rounded posture, and difficulty maintaining balance. Gentle posture exercises can support early recovery, especially when they focus on the neck, core, and trunk. This article explains:

• Why posture often changes after a TBI

• Gentle neck stretches, like chin tucks and side bends

• Core and trunk exercises such as seated marching, lateral trunk flexion, and seated trunk extension

• Basic balance and coordination drills

• How to stay safe and avoid overdoing it

• How integrative chiropractic care and nurse practitioners work together to support recovery

Always get clearance from a medical professional before starting any new exercise program, especially after a head injury.

How TBI Affects Posture, Balance, and the Neck

A TBI can disrupt how the brain communicates with muscles and joints. This can affect posture and balance in several ways:

• Neck muscles tighten to protect the head

• Shoulder and upper back muscles overwork

• Core muscles weaken or “forget” how to fire correctly

• Balance reactions slow down, making standing and walking feel less steady

Rehabilitation programs for TBI often include both physical and cognitive exercises to help the brain heal and to retrain posture and movement (Illinois Department of Central Management Services [CMS], 2025; Flint Rehab, 2023). Illinois CMS+1

Common posture-related symptoms after TBI include:

• Forward head posture (head stuck out in front of the body)

• Rounded shoulders and upper back

• Neck pain, stiffness, and headaches

• Feeling “off balance” when standing or turning the head

• Fatigue when sitting upright for long periods

Gentle, well-chosen neck and trunk exercises can begin to restore alignment, build strength, and reduce discomfort when performed slowly and safely (Flint Rehab, 2023; Neofect, 2020). Flint Rehab+1

Safety First: How to Exercise After a TBI

Posture exercises can help, but safety must come first. Check with your provider if you have:

• Recent or worsening headaches

• Dizziness or vertigo

• Vision changes

• Nausea or vomiting

• New weakness, numbness, or tingling

• History of neck fracture, instability, or severe disc problems

Many rehabilitation programs recommend that early TBI exercises be supervised and then progressed step-by-step for safety and effectiveness (CMS, 2025; Mayo Clinic, 2024). Illinois CMS+1

General safety rules:

• Move slowly and gently

• Stop right away if you feel sharp pain, spinning, or strong nausea

• Breathe steadily; do not hold your breath

• Keep your movements in a pain-free range

• Use a stable chair with a backrest when needed

• Have someone nearby if you are at risk of falling

If anything feels “off,” contact your healthcare provider before continuing.

Gentle Neck Posture Exercises After TBI

Many people with TBI develop forward head posture or neck tightness. Simple, gentle stretches can help ease tension and bring the head back over the shoulders (Healthline, 2022). Healthline

Chin Tucks (Seated or Standing)

Goal: Strengthen deep neck flexors and reduce forward head posture.

How to do it:

• Sit or stand tall with your back supported if needed.

• Look straight ahead at eye level.

• Gently draw your chin straight back, like you are making a “double chin.”

• Do not tip your head up or down; the motion is straight back.

• Hold 3–5 seconds, then relax.

Repetitions:

• Start with 5–8 repeats, 1–2 times per day.

• Increase to 10–12 as tolerated.

Side Bends (Lateral Neck Stretch)

Goal: Reduce tightness along the sides of the neck and shoulders.