Call Us Today! (916) 457-8825 | Directions | Contact Us |

When we think of our back and spine, most of us think of measures we can take to avoid experiencing discomfort or injury. However, there is still much you can do to strengthen your back that will help you avoid injury and back pain. That way, you can be proactive in your wellness plan instead of reactive.

Read on for a few tips for strengthening your back.

Engage Your Core

Engaging your core muscle group is essential to vitality and physical fitness. Pursue the exercises that work your midsection for improved mobility and drug-free pain relief.

Do Pull-Ups

If you're able, do pull-ups, which are excellent for building your back. There are also assistance machines if you have trouble pulling up your body weight.

Do Low-Impact Exercises

Running is great cardio, but it really takes a toll on your back. Instead, opt for the elliptical machine or even take your workouts to the swimming pool for less pain and less wear and tear on your back and joints. Swimming also builds essential muscles in your back.

If you have lingering pain even in the face of your new back-strengthening routine contact Espinosa Family Chiropractic today to schedule a consultation.

Sometimes it's the simple things we do in our routines which have the largest impact, and, when it comes to our longevity, the same is true. Many of the tips we provide below are simple tweaks you can make in your routine to maximize your wellness, which will help you feel better and live longer.

We have a lot to do in this life, and if you follow the steps below you'll be setting up yourself to stay in the game for the long haul.

1.) Sleep Well

Bet you didn't think that one of our longevity tips has to do with doing nothing. Simply by shutting it all down and laying your head to rest for at least 7 hours daily, you'll be giving your body and brain the regenerative sleep it needs to start the day fully refreshed. Anything less will have residual effects that have been linked to diseases and health conditions like diabetes, heart disease, and even Alzheimer's. 

2.) Eat Clean

When you start eating clean and cutting out processed sugar and processed carbohydrates out of your diet, you won't have to worry about walking through a large portion of the grocery store. Stick to clean, whole foods and you'll mainly only have to peruse the peripherals of the grocery store!

3.) Visit Your Local Chiropractor in Sacramento, CA

Visiting Espinosa Family Chiropractic for chiropractic treatments and adjustments will help you boost your wellness, avoid injury, and treat pain the drug-free all-natural way. Contact us today to learn about the many health benefits you can achieve with chiropractic treatment.

Many women (a large majority of them, actually) live with PMS symptoms -- some minor in severity, and others experiencing symptoms ranging from mild bloating to severe mood swings and lethargy. Menstrual and premenstrual syndrome issues tend to reach their peak awfulness when women are in their late 20s to their early 40s.

10-20% of women experience severe symptoms from PMS that curb their wellness and productivity.

Chiropractic Offers a Drug-Free Solution

Many doctors might prescribe medication for treating PMS symptoms, but chiropractic care aims to correct subluxations in the spine that could be affecting the communication system in your body, affecting your organs, hormones, adn more.

Reduce PMS Symptom Severity

Studies are showing that women who consistently explore the benefits of chiropractic treatments see a reduction in severity when it comes to their PMS symptoms. 

Chiropractic care has also been shown to assist in nerve tissue regulation in the lower abdomen, which helps reduce pressure and irritation.

Schedule Your Consultation Today

Contact Espinosa Family Chiropractic today to learn more about how chiropractic treatments can help women having menstrual issues or living with heavy symptoms from PMS.

The summer season is in full swing and Espinosa Family Chiropractic would like to go over a few ways to stay active in July. During the summer season, it's especially easy for us to slack off on our wellness routines -- whether that be canceling that yoga class on the weekend, skipping a workout in lieu of going to the beach, or slacking on our normally nutritious diet.

Below are a few ways to maximize your wellness in July, which will help you finish out the third quarter of the year.

Meal Prep

Things might be busy, which means it's a great idea to stay on top of your diet by prepping healthy meals -- that way you don't have to worry about preparing something healthy on a daily and nightly basis. When you automate your meal prepping, it will free you up to get more work and exercise done during the week. You'll also be giving your body healthy fuel!

Learn Something New

Take a martial arts or MMA class. Learn how to do yoga. By taking a new class and learning a new thing, you'll be gleaning countless benefits, hold yourself accountable for showing up, not to mention join a community that will also try to hold you accountable.

Engage in Active Recovery

Visiting the chiropractor, building a healthy yoga practice, and keeping a healthy diet will help you bounce back from the weekly grind, not to mention intense workouts. To learn more about how chiropractic adjustments can help many facets of your life, contact Espinosa Family Chiropractic today.

Did you know that chiropractic treatments can benefit patients during all stages of their lifespan, pregnancy included?

The Body Changes During Pregnancy

When the body goes through something like pregnancy there are many changes. Hauling around the extra weight for 9 months can really start to take its toll on the body and chiropractic treatments are the perfect antidote for the stress the mind and body go through during the various stages of pregnancy.

Your body undeniably changes shape and the experience can negatively affect your posture, which chiropractic treatments/adjustments will help correct. Chirorpactic also offers a drug-free pain management solution to patients, helping them successfully work through joint and back pain.

Boost Your Mood

Chiropractic treatments will also improve your mood and have been shown to reduce anxiety, reduce depression, even help with insomnia. Chiropractic treatments also improve neurfunctionality. It's a great idea to implement chiropractic treatments into your pregnancy wellness plan because it will ultimately be a better experience for your baby.

Reduce Labor/Delivery Time

During labor and delivery chiropractic treatments have been shown to be beneficial, too, reducing overall labor time and time to deliver the baby in patients who had undergone consistent chiropractic treatments prior.

If you have any questions about the additional benefit chiropractic treatments have to offer during pregnancy, contact Espinosa Family Chiropractic today.