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Commitment is a sensitive subject for many: whether it be committing to a relationship, a job, or a new life experience, we all struggle, falter and succeed at different points in our life. However, one thing that is always worth the commitment, no matter the sacrifice, is the health of your body and mind. It's not cliche to say this because far too few of us actually take this commitment seriously; as we get older, and we let our levels of activity fall off while we sit more than ever, the process of degeneration begins. While nutrition, mental health and other considerations such as injury or a degenerative condition all play a part, something we should never forsake is exercise, because it is a factor that is within our control.

When it comes to exercise, commitment is more important than intensity. While some people treat the gym as a kind of church, not everyone is born with the drive to dedicate hours out of their week to the gym. If you are one of these people, there is no problem, but you still need to be getting regular exercise to keep the excess pounds off, keep the pain at bay, keep your mind clear and to preserve the longevity of your one and only body. At Espinosa Family Chiropractic, we believe in the power of the individual and we want to help you starting now! We help by:

Helping you develop a personal health strategy: If you are struggling with where to start, give our office a call. We can help you determine exactly what you want to reap from a fitness plan including a lower, healthier weight, a more balanced spine, a stronger more stable core and more conditioned muscles. 

Starting slow: let us help you recover lost range of motion and get you back to doing the basic calisthenics that every body is capable of. Chiropractic adjustment alleviates pressure from nerves allowing you to focus on working out pain free. 

Keeping you accountable: we are your biggest fans, but we also want to see you go forth and prosper with your health. Let us help you establish health and well-being as top priorities in your life today by calling our office to schedule an appointment. 

Dr. Raymond Espinosa, D.C. 

back pain

Lower back pain is epidemic and on the rise in America for so many reasons: more jobs than ever require days spent deskbound with poor posture, book-ended by a commute and followed by hours spent sitting in unsupportive furniture watching television for relaxation. In short, we are sitting more than ever and setting ourselves up for failure, and the one entity suffering the most might be our lower backs. 

The lumbar region is home to a network of nerves which diverge from the spinal cord at this point and influence a variety of functions including the mechanics of hip and knee movement. The five vertebrae which make up the lumbar are the largest bones in the spine and for good reason because they bear the weight of the body and absorb the shocks and stress of daily life. 

Our ignorance and helplessness regarding lower back pain means that it is now one of the most common complaints at the doctor and is responsible for significant portions of lost productivity in the workplace. At Espinosa Family Chiropractic, we believe that this whole faulty system begins with a lack of education and we are here to help.

  • For someone starting with the advantage of a healthy lumbar, we help with prevention: muscle strengthening, attention to posture and proper body mechanics are the keys to keeping your lower back pain-free into old age. 
  • For people with chronic lower back pain, we can help pinpoint the cause and being the rehabilitation process. Whether you need a chiropractic adjustment, a massage to improve circulation, or help learning corrective exercise, we are here for you. 

Your lower back is one of the unsung heroes in your body. Few people learn to appreciate their lower back until it starts causing them trouble. If chronic low back pain is a mainstay in your life, call our office today so we can start you on the way to healing today. 

Dr. Raymond Espinosa, D.C. 

eat better

If consuming less calories is on your to-do list this fall, go about it in the smartest way possible. As with the cookie jar syndrome, what we can't have we will inevitably crave and this means a greater likelihood for breaking any diet. In essence, we want to cut the calories but not the joy and satisfaction that we reap from a good meal. This is a difficult proposition: our diets are usually determined by myriad factors besides just the calories on the plate. Your mood, level of activity, and

  • Eat breakfast: people who eat breakfast every day are found lower on the BMI scale and consume less calories per day than those who skip breakfast. This is because you will feel less hungry throughout the day and therefore you won't seek out extra calories later that day to compensate. 
  • Slow down: Mowing through food before your body even has the chance to process what is happening? This is a good way to eat more than you need to. Discipline yourself to fully chew each bite before moving on and enjoy the food. Chances are you will feel full faster and not need a second helping. 
  • Use soup and salad as "ruffage." These are not empty calories: the nutritional benefit that comes along with most soup and salad makes these calories valuable. The fact that they make you feel a little more full is just an added bonus. 
  • Drink water: working on the same principle as above, but with zero calories. Water is important for regulating many functions in the body, but it also helps us feel just slightly fuller. 
  • Smaller plates: I'm sure you've heard this one before, but portion control is important. Humans eat, on average, 93% of what is in front of them. 
  • Finally, utilize protein. And it does not need to come with the excess fat. Eating lean proteins that are derived from beans, lean meats and low-fat dairy products can be a tasty way to get the protein your muscles need without the extra fat. 

Nutrition is one of the two most important elements of a successful weight plan. For people concerned with the longevity of your spine (your chiropractor included) maintaining a healthy weight is one of the best things you can do. 

Dr. Raymond Espinosa, D.C. 


Breakfast is your best friend, whether you like it or not. Studies show that people stay alive longer, with less depression and likelihood for developing certain diseases when they have a morning munch. The logic is plain: it is called breakfast because you are breaking the fast from the night before. Just like your brain needs clean proteins and certain minerals before bed to sleep restfully, it also needs nutrients to make the transition from night to day, and to help you function productively with low levels of stress. An ideal breakfast should be balanced nutrition-wise and should be consumed within 2 hours of waking; this means that the coffee/croissant/cigarette diet may need to go if you want to start feeling your best. 

Breakfast benefits:

  • Weight management. Fasting through breakfast leads you to crave more calories later in the day and thus you eat more when you are exerting yourself the least, leading to a realistic outcome of weight gain. 
  • Satiate body's energy needs. The brain may be able to get by with a coffee, but this leaves your body at a deficit. Every cell in your body needs to be nourished in order to make you feel your most productive. 
  • Cognitive function. Likewise your brain needs consistent nutrition to function with low stress. The brain is a muscle and breakfast fortifies glucose levels in the body, allowing the brain to perform its essential functions, such as memory, more effectively.

Finally, eating breakfast is linked to living longer. When changing your morning meal habits, focus on quality and consistency. Think of your nutrition and state of mind as running fluid, parallel courses; just as you don't want your mood or state of mind to be fluctuating through peaks and valleys, so you want your nutrition to be consistent, delivering the right amount of nutrients throughout the day. If you need someone to hold you accountable for achieving any health plan, give our office a call. We can help you start feeling great today.

Dr. Raymond Espinosa, D.C.  


Stretching that increases both flexibility and strength is a win-win. Modern lifestyles seem to be about optimization: the streamlining of social lives into cell-phone applications, the search engine optimization and analytics of an internet driven culture, and workplace productivity pitting humans vs. machines. In this crazy world of efficiency, it almost makes the most sense to apply this notion to our health. Stretching has long been considered to be key in any plan that seeks to prevent injury and to preserve the longevity of muscles, joints and structures of the body. Resistance stretching is a relatively newer region of health that is taking the Olympic athletic world by storm.

Resistance stretching is a matter of optimization: by stretching you are increasing flexibility and by adding resistance, whether assisted by equipment or simply using your muscles, you are also strengthening. There are specific movements that can be done with little cost besides time, from your living room.

Stretches that also strengthen include: 

  • Resisted neck twists
  • Resisted hip flexion 
  • Partner-resisted chest and upper back stretches
  • Partner-resisted hamstring stretches

The minute-to-value ratio has never been so stacked in your favor: make all those minutes in front of the Netflix screen work for you instead of against you by devoting a few minutes during the show to serious stretching. At Espinosa Family Chiropractic, we want you to take your health into your hands; we help you do this by providing you with the knowledge and demonstration of practical stretches that will preserve your flexibility and strength and boost your overall well-being. 

Dr. Raymond Espinosa, D.C.