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At Espinosa Family Chiropractic we provide chiropractic treatments which provide drug-free all-natural solutions to our patients. Another part of what we do is educate our patients about what they can do at home to increase their levels of wellness.

Below we go over a few ways you can tweak your diet to start experiencing some major health benefits on a daily basis.

1.) Eat More Greens

Eat more greens, yes, but also try to eat all the colors on the color spectrum on a daily basis. Red onions, kale, blueberries, raspberries, banana, walnuts, squash, orange peppers -- you get the idea. When you incorporate more vegetables in your diet, you'll start feeling noticeably more amazing on a daily basis.

2.) Cut the Junk

Limit cheating your diet to one day a week. Sure, on that one day anything goes diet-wise, but the rest of the week you should definitely be sticking to the script with your diet.

3.) Think About When You Eat

When you eat is nearly as important as how much you eat. Don't eat past 8 pm if your schedule permits. Try to extend your breakfast time as long as you can to achieve an intermittent fast, which will help you maintain ideal body weight, increase alertness and awareness, and give you a surplus in energy.

If you have any additional questions about how you can change your diet to achieve your full potential, contact Espinosa Family Chiropractic today.

This summer is a great opportunity to get outdoors when you work in your cardio or fitness routine.

At Espinosa Family Chiropractic we believe that staying active is an important part of staying healthy and avoiding injury. When your body is used to firing on all cylinders and being pushed to exertion regularly, you'll experience a host of health benefits and make you resistant to chronic illness, disease, and, yes, even injury. Below we go over a few outdoor activities you can engage in our in the Sacramento, CA area and beyond.

1.) Paddleboarding

Paddleboarding is a great way to get outside, soak in scenic views, and engage your core!

2.) Rock Climbing

Rock climbing, as long as it's done safely and on the buddy system, is a great workout that strengthens your back.

3.) Outdoor Yoga

Instead of opting for the sweaty studio, do a solo yoga routine out in the woods or on the beach in the morning.

4.) Running

Running is a great way to strengthen your legs and it's a hard activity to match cardio-wise. Just make sure you're stretching and running with good shoes and practicing good form.

5.) Swimming

Swimming is another activity that is amazing for your back and your core. Swimming also brings the added bonus of being low impact.

When you engage in any of the activities mentioned above, it's important that you have a good recovery plan, and Espinosa Family Chiropractic is a great companion to an active lifestyle. Contact us today to schedule your consultation. Together, we'll help you achieve new balance and a new level of wellness.

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Winter is the unhealthiest season of the year

It is often the point of the year where we feel most fatigued on a daily basis. And there is a biological reason for this: with less daylight, the body produces more melatonin which makes us feel drowsier than normal. This sets the tone for seasonal affective disorder (SAD), a mood disorder usually experienced during winter time. But spring is here, and it's time to shake yourself out of it. Need some help? Read on.

At Espinoza Family Chiropractic our patients can count on getting the best possible chiropractic care for their entire family. Even though our patients come to expect excellence from us, we like to remind potential patients what they deserve when they step through the front doors of a quality chiropractic care practice.

Below are a few stand-out qualities an excellent chiropractor will exhibit at all times.

Great Team

Everyone working at your chiropractor's office should be helpful, friendly, and make sure that you as a patient get everything you need from your visit.

Professional Expertise

It's a good idea to check out your chiropractor's background to make sure that they have the certifications necessary to treat you. Make sure to check out their website and their Yelp reviews as well. If they have a Facebook page, make sure to check for good reviews!

Superb Communication Skills

Any chiropractor worth their salt will be able to effectively communicate with you to resolve any issues you have and give you the best possible individualized care.

Comfortable Atmosphere

Your chiropractor's office should be a place where you feel comfortable and cared for. We've heard of some chiropractors operating out of their basement or in their mother's home and a reputable service should never do that to a patient.

If you have any additional questions about what you should expect from a quality chiropractic care practice, contact Espinosa Family Chiropractic today.

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Your posture can tell us a lot about the shape of your spine

You may have anterior pelvic tilt, a positioning of the body that involves, you guessed it, an exaggerated forward tilting of the pelvis. In this position, there is also an exaggerated arch in the lower back and, as a result your butt will stick out and your stomach will protrude. This is a problem for more serious reasons than making you look funny. If you allow your spine to remain in this hyperextended position as its normal posture, you are putting yourself at enhanced risk for conditions such as:

  • Facet joint syndrome
  • Spondyloisthesis
  • Spinal stenosis

Why do I have anterior pelvic tilt? 

Sitting too much, the great evil of our time is probably at least partially at fault. When you sit too much, some of the muscles which control your pelvis get overly tight while others get overly weak from lack of use. The general result of this is a net forward tilt of the pelvis and an increased arch of the spine. 

How we go about fixing anterior pelvic tilt in Sacramento

Chiropractic adjustment is effective for relieving pressure from spinal joints and realigning the spine which is often a big contributor to pain in cases of anterior pelvic tilt. Furthermore, we focus on unwinding tightness from overworked muscles such as the hip flexors and quads while adding in strength to muscles that are being underused such as the glutes and hamstrings. Increasing the strength of core stabilizing muscles is a great way to make holding good posture easier.