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Vacation raises the spirits. boosts energy levels, and strengthens the mind's resolve. It offers a crucial respite to the many days of work that pile on both mental and physical stress. So, are you headed to the mountains for a camping getaway? to a tropical beach to do nothing but read books and swim? or to a city you've always wanted to see to breathe in the culture and experience some culinary delight? Whatever your plan, these tips can help maximize your enjoyment and minimize your pain: 

  • Always factor in some rest! It is easy to get carried away trying to see every last thing, which leaves you mentally spun out and physically exhaustive. Balance the sight seeing with taking your time in restaurants and truly relaxing. 
  • Get a good pair of walking shoes: you often end up walking more than you ever imagined. A good pair of walking shoes will prevent a lot of damage to your joints and leave you feeling spry!
  • Bring your own pillow: hotel pillows are often inadequate and can leave your neck feeling stiff and sore after what was supposed to be a relaxing night. 
  • Posture: keep it in mind! Don't let this trip contribute to the degradation of your spinal structures or supporting muscles. Stay upright and smile! 
  • Stretch: whether you are travelling by plane, train or automobile, find time to break the monotony and release the accumulating tension with a few well-timed stretches. 

If in doubt, call our office before your trip and schedule an examination. We can ensure your back is properly aligned and free of nerve-impinging subluxation. At the same time, we can work together to create a plan for spinal health on your travels. Give our office in Sacramento a call and see how we can optimize the enjoyment of your vacation. 

Dr. Raymond Espinosa, D.C. 


Pain limits movement: this we know to be true. Pain is often enough to discourage people from exercising completely, to the detriment of their rehabilitation. Excluding more severe injuries, successful rehabilitation often depends on keeping your body moving. 
Benefits of more flexibility include:

  • Prevention of injury 
  • Better balance and coordination 
  • Easier aerobic exercise
  • Improved athletic performance 
  • Easier everyday movements 
  • Faster rehabilitation
  • Less likelihood or re-injury
  • Less pain 

We do not propose that the average person needs the flexibility of a contortionist; however, everyone can use a little more flexibility in their life. Healthier joints and longer, stronger muscles become all the more important as we age. So, how does chiropractic help? We realign joints to reduce pain and immediately restore range of motion. This makes stretching for flexibility less painful and more effective: stretching will elongate your muscle fiber, from the middle of the muscle to the point where muscle meets tendon. 


Don't let pain stop you from moving! It is a dangerous cycle whereby one encourages the other: pain encourages less movement, while less movement leaves you vulnerable to injury. For help reducing pain and adding more flexibility into your life, give our office in Sacramento a call. Helping you live a prosperous, pain free life is our prerogative. 

Dr. Raymond Espinosa, D.C. 

corrective exercise

At Espinosa Family Chiropractic, we believe in a holistic approach to health: from this perspective, a chiropractic adjustment to relieve pain and re-establish balance is only the beginning. To continue the path of healing and improving wellness, it takes a coordinated effort between exercise, nutrition, sleep, posture and a host of other factors. For many people, this seems overwhelming but we urge you to fear not: if you are serious about making changes to improve your health, we are here to help. 

Corrective exercise is an invaluable element of chiropractic care. It improves the effectiveness of a spinal adjustment by going further: strengthening the muscles and connective tissue that keep your back balanced and healthy. Often, a quick examination will reveal that lower back and core muscles are strained without a person's awareness. This type of muscle strain can be relieved with stretching and light aerobic activity, simple movements that get the muscle groups moving. 

A program for corrective exercise should be detailed to the individual: it is important to note that if you have suffered a serious spinal injury NO exercise should be undertaken. However, most conditions involving mild to moderate back pain will improve with appropriate exercise. We start slow: doing stretches and exercises that you feel comfortable with in small doses. We then introduce more advanced stretching and exercise as your strength and flexibility returns. 

If you are tired of back pain creating a drag on your life, give our office in Sacramento a call at (916) 457-8825

Dr. Raymond Espinosa, D.C. 

sinus infection

Sinuses can be your friend or foe depending on how well they are working: it is generally agreed that the function of sinuses (the air-filled cavities in the forehead and cheek bones) is to conduct the drainage of mucus from the nasal passageway by allowing air to circulate freely. However, as anyone who has had a sinus headache knows, a sinus blockage can be problematic: as mucus builds up, less air can flow through and thus less drainage occurs. This creates a veritable breeding ground for bacteria which causes infection. This infection that causes inflammation and swelling, we know as sinusitis. 

Symptoms of sinusitis include: 

  • Fatigue
  • Stuffiness
  • Achy jaw
  • Full ears
  • Pressure in the cheeks and forehead

Symptoms are usually the worst in the morning, after you have reduced further any chance of drainage by lying horizontal all night. A sinus headache can make for a pretty crummy way to start the day. At Espinosa Family Chiropractic, we seek to determine whether a structural cause may be the source of the blockage. Subluxation, particularly in the cervical region, can interfere with nerve supply to the sinuses.

We ensure that the spine is free of subluxation through specifically targeted adjustment and tap around the sinuses to encourage them to drain properly. Furthermore, people who regularly suffer from sinus headaches can benefit from more movement: exercise improves circulation and lets the air flow, making breathing easier. Other ways you can effect an improvement on a sinus infection is through proper hydration and consumption of anti-inflammatory nutrients. 

For more tips on how to fight the pest that is sinus infection, give our office in Sacramento a call. 

Dr. Raymond Espinosa, D.C. 


One of the greatest benefits of chiropractic is how it improves range of motion, impacting flexibility, reaction speeds, balance and coordination. It's no wonder that many athletes swear by chiropractic to keep them on top of their game. At Espinosa Family Chiropractic, we see the impact that sedentary lifestyles have on the standard human's flexibility: it is a very sad sight and we are here to change that.

When we sit in front of the computer all day, then watch TV all night, our muscles are training themselves to achieve only the range of motion necessary to sit, and generally not with good posture. Age and weight are other factors that conspire to limit the seemingly unlimited range of motion we once enjoyed as children and young adults. Poor flexibility leaves us more susceptible to injury, makes everyday movements more difficult, limits our athletic performance and makes recovering from injury less successful. 

Through chiropractic adjustment, we target spinal joints that may be out of alignment, creating pain and limiting your motion. Once we get you moving again, we help you implement a personalized plan that combines corrective exercise and flexibility stretching to keep you limber for a long life. 

Dr. Raymond Espinosa, D.C.