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Practicing good posture is one of the keys to keeping your back and spine healthy. Exercise, yoga, chiropractic treatments, a good diet, getting good rest, and staying hydrated are also key factors in keeping your body and your spine healthy, but we'd like to focus on posture for today.

Continue reading for a few places where it is key that you practice keeping good posture.

1.) In the Car

If you live in a big, congested city (like, say, Los Angeles) you might spend anywhere from 30 minutes to 2 hours each way on your daily commute. That can end up exceeding 10-20 hours a week in extreme cases, which makes it crucial to keep good posture in the car. Make sure to adjust your seat to an upright position where your back and neck feel supported.

2.) At Work

You likely spend anywhere from 4-8 hours at work depending on if you're employed full or part-time, which is why it's important to practice good posture at your place of employment. Invest in an ergonomic chair that has your neck and back in mind. Stretch every hour or so to get your body away from staying in the same position for long periods of time.

3.) At the Gym

Practicing good form goes hand-in-hand with having good posture. More importantly, having bad form and bad posture while lifting can result in injury.

If you have any questions about how to establish and maintain great posture, contact Espinosa Family Chiropractic today.

For those of our patients raising children, it's important to set them up for success in this ever-changing world. Test scores aren't the end all be all when it comes to your child's progress, but it is a good indication if your child is engaged and on track with their studies.

Below are a few ways to get the best out of your children without seeming like a drill sergeant. 

Get Good Sleep

Make sure your child is getting 8 hours of sleep or more each day. Make sure to moderate caffeine intake and make sure they get the right amount of active time so they are tuckered out at the end of the day.

Eat Well

Feeding your child clean, whole foods will help make sure their body and brain are functioning at optimum capacity. We are what we eat, after all.

Balance Study Time and Play Time

It can't be all work and it can't be all play. Make sure to balance study time with playtime, maybe something like a 2:1 ratio. If you can incorporate games into studying, that's some next-level stuff.

Chiropractic care is also a great way to make sure that your child's body and brain are firing on all cylinders. Chiropractic adjustments have been shown to reduce growing pains, improve sleep, reduce moodiness, and more. Contact Espinosa Family Chiropractic today to schedule you and your child's consultation.

Did you know that chiropractic treatments offer a plethora of health and wellness benefits to the teenager in particular? Sure, chiropractic care is associated with the treatment of back pain that often happens to folks later in life, but it's also an effective treatment that will help deal with growth-related pain, sports injuries, tension, posture issues, sleep disorders, and more.

Below are a few reasons why every teen should be seeing their local chiropractor in Sacramento, CA.

Reset the Brain

Chiropractic adjustments have been shown to clear mental haziness due to the fact that your spine and brain and interconnected. Adjustments will help clear up the communication channels and leave your teen feeling sharper and focused.

Prevent Injury

If your teen is a student/athlete, chiropractic adjustments will come especially in handy. Your teen can seek chiropractic treatment to help increase their range of motion, flexibility, and help reduce back, neck, and joint pain.

Improve Sleep

Chiropractic adjustments have been shown to inspire higher quality sleep, help reduce insomnia, and help alleviate depression.

If you have any additional questions about how chiropractic adjustments can benefit your teen, contact Espinosa Family Chiropractic today.

Living longer is on the minds of many folks in this day and age, not to mention on the minds of many of the greatest scientists and leaders of the medical field. The truth is, it's the stuff we do every day that is either helping us live a longer, healthier life, or driving us closer to illness or at the very least standing in the way of our potential.

Below are a few suggestions for our patients to live longer, healthier lives.

Exercise and Recover

Make sure that you get cardio and strength training without overloading your joints. Recover as intelligently as you work out (do yoga, engage in active recovery, etc.). Make sure you always get at least 7-9 hours of sleep. Anything less is bad for your health in numerous ways.

Work a Little Less

Many of us fall into the trap of defining ourselves by our vocation. It's a very limited way of looking at things. Being overworked is no way to be, no matter which stage of life's game you're currently playing. Take time away to gain new perspective. Learn new skills in case you end up going in a new direction. Take the time to stay connected with your community.

Eat Well

Changing your diet is paramount in helping you live happier, healthier, and longer. Stay away from fast food, processed food, and sugary foods and beverages. Eat lots of veggies and take the supplements that you feel like work for you.

Chiropractic care is another way to maximize your health and has been shown to help with pain relief, injury rehabilitation, and in the treatment of a wide variety of health conditions. Contact Espinosa Family Chiropractic today to schedule your consultation in order to learn more.

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.