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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.

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.

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.

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.

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.

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.

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.

When it comes to proper lifting technique, some of us may be missing the mark without even knowing about it, which can open us up to all sorts of workplace injuries, not to mention injuries at home, and even in the gym when we’re trying to get fit.

Below are some of the main Dos and Don’ts when it comes to lifting heavy objects.

Lifting Dos

Do make sure that you squat down and lift with your legs. Make sure that your feet are shoulder-witch apart or thereabouts and that one foot is slightly ahead of the other, without sacrificing your center of gravity. Keep whatever you’re lifting close to your body because when you hold that object outside from your body you’re putting undue amounts of pressure on your back. Try to always grab a friend or coworker to assist you when lifting a heavy object, too.

Lifting Don’ts

Make sure that you avoid bending over to lift an object and never lift with your back. If you have your feet too close together you will risk losing your footing and your center of gravity, so try to keep a wide base. Always avoid lifting heavy objects by yourself.

If you have any questions about proper lifting technique or if you experience an injury from lifting a heavy object, contact Espinosa Family Chiropractic today to schedule your consultation.