DeliciaChiro.com
Dr. Delicia Paredes provides a wealth of health and wellness information you can incorporate into your lifestyle and share with family, friends, and coworkers — for every stage of life.
Whittier chiropractor Dr. Delicia Paredes provides a wealth of health information you can incorporate into your lifestyle and share with others. True wellness is built daily — in the choices you make, the way you move, and how you care for your body at every stage of life.
Gentle chiropractic care from birth through adolescence, supporting healthy nervous system development, immune function, sleep, and growth.
Webster-Certified prenatal chiropractic care for a more comfortable pregnancy, optimal pelvic balance, and preparation for labor and delivery.
Use the section navigation above to jump to any topic, or read through each section in order below.
Dr. Paredes encourages you to share this health information with family, friends, coworkers, and anyone who could benefit.
Email contact@deliciachiro.com. Dr. Paredes welcomes questions about any health topic on this page.
Book AppointmentThe spine is the structural and neurological foundation of the human body — understanding it is the first step toward lasting wellness.
The spine consists of 24 articulating vertebrae plus the sacrum and coccyx, arranged in a column that simultaneously provides structural support for the entire body, enables movement in virtually every direction, and protects the spinal cord as it carries billions of nerve signals between the brain and every cell, tissue, and organ.
The spine has four natural curves — two lordotic (inward) in the cervical and lumbar regions, and two kyphotic (outward) in the thoracic and sacral regions. These curves work together to distribute mechanical loads, absorb shock, and maintain balance. When any of these curves is altered by injury, poor posture, or degeneration, the entire system is affected.
The spinal cord carries millions of nerve impulses between the brain and every part of the body every second. Thirty-one pairs of spinal nerves exit between the vertebrae to supply every muscle, organ, and tissue in the body. Any interference to this communication — caused by vertebral subluxations, disc problems, or structural abnormalities — can affect the function of any system in the body, not just produce local pain.
This is why chiropractic patients so often report that conditions they didn't even come in for — sleep, digestion, energy, immune function — also improve with care. The nervous system controls everything.
Regular chiropractic check-ups, proper posture, regular exercise, good nutrition, and adequate sleep all contribute to a healthy, well-functioning spine throughout life. Like your teeth, your spine benefits enormously from consistent preventive care.
7 vertebrae supporting the head (10–12 lbs), allowing the greatest range of motion in the body. Nerves supply the head, neck, shoulders, arms, and hands. The cervical spine is the most vulnerable region to postural stress and whiplash injury.
12 vertebrae articulating with the rib cage, providing structural support for the chest and protecting vital organs. Nerves supply the chest, abdomen, and midback muscles. Less mobile than other regions but prone to postural dysfunction.
5 large vertebrae bearing the majority of body weight and allowing significant forward and backward bending. Nerves supply the lower back, hips, legs, and feet — including the sciatic nerve, the largest nerve in the body.
The sacrum connects the spine to the pelvis via the sacroiliac joints. Proper sacropelvic alignment is foundational to the health of the entire spine above it. Pelvic imbalance is a primary focus of chiropractic assessment.
Staying active, mobile, and healthy as you age — chiropractic care is a safe, effective, drug-free approach to managing age-related conditions and maintaining your quality of life.
As we age, the spine and musculoskeletal system undergo gradual changes that can cause pain, stiffness, and reduced mobility. Discs lose hydration and height, joints develop arthritis, muscles weaken, and bone density may decrease. These are normal processes — but their impact on your quality of life is not inevitable. Regular chiropractic care significantly slows the degenerative process and keeps the body functioning at its highest level.
Chiropractic care is drug-free, non-invasive, and completely adaptable to the needs of older patients. Techniques are modified appropriately — gentler forces, modified positioning, and careful assessment of bone density and joint integrity. Many older adults find chiropractic to be the most effective approach they've tried for managing chronic pain without the side effects of long-term medication use.
Gradual wearing of spinal discs causing chronic pain and stiffness. Chiropractic maintains joint mobility and reduces inflammation to manage symptoms effectively.
Breakdown of joint cartilage in the spine and extremities. Chiropractic improves joint motion, reduces pain, and slows progression without drugs or surgery.
Narrowing of the spinal canal causing nerve compression and leg pain. Gentle chiropractic adjustments and targeted exercise can reduce symptoms significantly.
Excessive forward rounding of the upper back. Postural correction and chiropractic care can slow progression and reduce associated pain and functional limitations.
Reduced bone density requiring modified, gentler techniques. Dr. Paredes assesses each patient carefully and adapts treatment to be completely safe and appropriate.
Chiropractic improves proprioception (body position awareness), coordination, and reaction time — all of which directly reduce fall risk in older adults.
Never too late to start: Many patients begin chiropractic care in their 60s, 70s, or even 80s and experience significant improvements in pain, mobility, and independence. Age is not a barrier to benefit. Schedule a consultation →
Children benefit enormously from chiropractic care. The earlier you start, the greater the foundation of health you build for your child's entire life.
A significant portion of nervous system development — up to 65% — occurs in the first 6 months of life. Ensuring proper nervous system function during this critical developmental window supports optimal growth, immune function, sleep patterns, and long-term health. The birth process itself can cause significant spinal stress, even in uncomplicated deliveries.
As children grow, the physical demands on the developing spine are enormous — learning to sit, stand, walk, run, and eventually carrying heavy backpacks, playing sports, and spending increasing amounts of time looking down at screens. Regular chiropractic check-ups catch and correct developing problems before they become chronic.
Pediatric chiropractic is exceptionally safe. Adjustments for infants and children use extremely gentle, fingertip-pressure techniques — no more pressure than you would use to test the ripeness of a peach — that are completely appropriate for even the youngest patients. Dr. Paredes adapts every technique specifically to each child's age, size, and needs.
As a mom herself, Dr. Paredes has a deep personal appreciation for the importance of family chiropractic care. She treats patients from newborns through teens with a warm, gentle, child-friendly approach that puts both children and parents completely at ease.
Gentle adjustments of the lower thoracic and lumbar spine often provide remarkable relief for colicky infants.
Spinal tension and nervous system stress often contribute to poor infant and child sleep. Chiropractic frequently resolves this.
Chiropractic adjustment of the upper cervical spine can improve drainage and reduce the frequency of recurrent ear infections.
Head tilt and neck stiffness from birth or muscle imbalance responds very well to gentle chiropractic correction.
Often linked to spinal or pelvic imbalances during growth spurts. Chiropractic addresses the structural cause effectively.
Early detection and monitoring of scoliosis and other postural problems during the critical growth years when intervention is most effective.
Regular Check-Ups: Just like dental visits, regular chiropractic check-ups for children help detect and correct developing spinal problems before they become established conditions requiring more extensive treatment later in life.
Safe, gentle, and highly effective throughout all three trimesters. Dr. Paredes is Webster Certified — one of the very few such specialists in all surrounding areas.
Pregnancy creates profound changes in a woman's body. The growing baby shifts her center of gravity forward, increasing the lumbar curve and creating significant compression on the lower spine. Hormones cause ligaments throughout the pelvis and spine to relax, reducing structural stability. Weight gain and postural adaptations compound these stresses week by week.
As the body changes, ribs and pelvis actually expand outward to accommodate the growing baby. These structural shifts can create subluxations, muscle tension, and nerve compression throughout the spine and pelvis — leading to some of the most common pregnancy discomforts including back pain, sciatica, round ligament pain, and hip discomfort.
Dr. Paredes is Webster Certified — a specialized credential in prenatal chiropractic care that very few doctors in the surrounding area hold. The Webster Technique is a specific chiropractic analysis and adjustment of the sacrum and pelvis designed to reduce tension in the uterine ligaments and surrounding muscles, restoring pelvic balance. This creates the optimal environment for the baby to naturally assume the best position — without manually moving the baby.
After delivery, the body faces another set of physical challenges — changes in posture from nursing and carrying a newborn, core instability from the relaxed ligaments of pregnancy, and the physical demands of new motherhood. Postpartum chiropractic care helps restore alignment, address core stability, and support full recovery so new mothers feel their best.
Chiropractic care is safe throughout all three trimesters of pregnancy when performed by a trained, certified practitioner. Special pregnancy pillows and positioning accommodate the growing belly comfortably. Call (562) 415-8209 to discuss your individual needs.
Addresses early postural changes, nausea (via nervous system support), and establishes pelvic balance as the foundation for a comfortable pregnancy.
Manages the increasing spinal load, growing belly, and shifting center of gravity. Round ligament tension and sciatic nerve irritation often begin here.
Webster Technique focuses on optimal pelvic balance to support baby positioning and prepare the pelvis for labor and delivery.
Dr. Paredes holds Webster Certification, making her one of the very few prenatal chiropractic specialists in Whittier and all surrounding communities. She treats expectant mothers throughout all trimesters with techniques specifically designed for pregnancy.
Book a Prenatal VisitPoor posture is one of the most common — and most overlooked — contributors to chronic pain, spinal degeneration, and reduced quality of life in the modern world.
Modern lifestyles — prolonged sitting, computer use, and smartphone use — have created a global epidemic of postural dysfunction. The average person now spends more than 9–11 hours per day in a seated position, most of it with their head forward, shoulders rounded, and lower back unsupported. Over time, these patterns create muscle imbalances, accelerate spinal degeneration, and generate chronic pain throughout the entire body.
For every inch the head moves forward from neutral position, the effective weight it places on the cervical spine approximately doubles. A head at 2 inches of forward translation can create the equivalent of 40–60 pounds of load on the cervical spine — dramatically accelerating disc compression and degenerative changes.
Chiropractic adjustments correct the spinal misalignments caused by sustained poor posture — but that is only part of the solution. Dr. Paredes pairs adjustments with specific strengthening exercises to reactivate the postural muscles that have become inhibited, and targeted stretches to release the tight muscles pulling the spine out of alignment. Together, these create lasting postural corrections rather than temporary pain relief.
Ergonomics is the science of designing environments to fit the human body. Poor workplace ergonomics is a leading cause of musculoskeletal disorders that are entirely preventable.
Most modern workers spend the majority of their day at a computer workstation. The cumulative effect of even slightly poor setup — over hundreds of hours — produces significant musculoskeletal strain. The following guidelines dramatically reduce that load:
Improper lifting is one of the most common causes of acute low back injuries in both the workplace and at home. The correct technique becomes automatic with practice:
| Position | Guidance |
|---|---|
| Side Sleeping | Place a pillow between your knees to keep your pelvis neutral. Your head pillow should fill the space between your ear and shoulder to maintain cervical alignment. |
| Back Sleeping | Place a pillow under your knees to reduce lumbar strain. Use a cervical contour pillow that supports the natural neck curve rather than flattening it. |
| Stomach Sleeping | Avoid when possible. This position places the cervical spine in extreme rotation for hours, accelerating degeneration and causing morning neck pain and headaches. |
| Mattress | Medium-firm provides the best balance of support and pressure relief for most people. Replace your mattress if it shows body impressions or is over 8–10 years old. |
At standing height, your elbows should be at roughly 90 degrees. The screen should remain at the same eye-level position as when seated. Alternate between sitting and standing every 45–60 minutes rather than standing all day, which creates its own set of problems. Use an anti-fatigue mat and ensure you have good footwear with adequate arch support.
Absolutely. You spend approximately a third of your life on your mattress. A mattress that is too soft allows the hips to sink, creating spinal curves in the wrong direction. One that is too firm creates pressure points and doesn't allow the spine to maintain its natural curves. If you regularly wake up with stiffness or pain that improves as the day progresses, your mattress is likely a contributing factor.
Yes. Dr. Paredes provides personalized ergonomic guidance as part of comprehensive chiropractic care. During your visit, she can assess your specific work situation and daily habits and provide targeted recommendations to reduce the ergonomic stressors contributing to your condition. Call (562) 415-8209 to discuss.
Exercise is medicine. Building a strong, flexible, well-conditioned body is one of the most powerful things you can do to support your chiropractic care and protect your long-term health.
Exercise strengthens the muscles that support and protect the spine, improves flexibility, maintains healthy body weight, and reduces the risk of future injury. Motion is the only way to bring nutrients into joint cartilage and flush waste products out — making regular movement essential for joint health at every age. Sedentary behavior is, in many ways, as harmful to the spine as the wrong kinds of activity.
Chiropractic adjustments restore proper joint mechanics, but exercise maintains them. Patients who combine regular chiropractic care with an appropriate exercise program achieve significantly better outcomes, maintain their results longer, and require less frequent maintenance care than those who receive adjustments alone. Dr. Paredes prescribes specific exercise programs for each patient based on their condition and goals.
The deep core muscles — transversus abdominis, multifidus, pelvic floor — form a protective corset around the spine. Effective core training goes far beyond crunches to target these stabilizers specifically.
Tight muscles pull the spine out of alignment and restrict movement. Regular stretching of the hip flexors, hamstrings, chest, and thoracic spine counters the effects of modern sedentary lifestyles.
Aerobic exercise improves disc nutrition, supports healthy body weight, releases natural pain-relieving endorphins, and builds the cardiovascular foundation for an active, healthy life.
Resistance training builds the posterior chain (back, glutes, hamstrings) that is chronically weak in most desk workers, dramatically improving spinal support and reducing injury risk.
Walking
The single most accessible spinal health exercise. 30 minutes daily dramatically reduces back pain risk, improves disc nutrition, and supports healthy body weight.
Swimming & Water Exercise
Near-zero spinal load with full cardiovascular and muscular benefit. Ideal for those with significant disc degeneration or arthritis.
Yoga & Pilates
Excellent for spinal flexibility, core activation, body awareness, and stress reduction — all of which directly benefit chiropractic patients.
Cycling
Low-impact cardiovascular exercise. Ensure proper bike fit to avoid neck and lower back strain from poor positioning.
Get a personalized program: Dr. Paredes designs individualized exercise programs for every patient based on their specific diagnosis, fitness level, and health goals. Schedule your consultation →
Dr. Paredes prescribes specific home exercises and stretches for each patient to reinforce their adjustments, accelerate recovery, and build lasting spinal strength between office visits.
Chiropractic adjustments correct spinal alignment — but your muscles, ligaments, and movement patterns are also part of the equation. Without targeted home exercise, the same muscle imbalances and movement habits that created your problem will gradually pull the spine back toward dysfunction between visits. Home exercises are the bridge between your adjustments, helping maintain corrections, strengthen supporting muscles, and reduce the frequency of future care needed.
The exercises below are general examples drawn from the information Dr. Paredes provides her patients. Your personalized program will be based on your specific diagnosis and delivered at your office visit.
Always perform exercises gently and within a comfortable, pain-free range of motion. If any exercise causes sharp, radiating, or worsening pain, stop immediately and inform Dr. Paredes at your next visit. A mild muscle fatigue or gentle stretch sensation is normal — sharp pain is not. These are general examples for educational purposes only.
Dr. Paredes designs individualized home exercise programs for every patient based on their specific condition, stage of care, and physical capabilities. She demonstrates each exercise in the office and ensures you can perform them correctly before you leave.
If you have questions about your home program, call (562) 415-8209 between visits — we're happy to help.
Book an AppointmentCervical posture correction — all day, anywhere
Purpose: Corrects forward head posture, activates deep cervical flexors, reduces cervicogenic headaches, and decompresses the lower cervical spine.
Lumbar stabilization foundation exercise
Purpose: Activates the transversus abdominis (deep core), reduces lumbar compression, and re-establishes the muscular foundation for lower back stability.
Full spinal mobility and nerve gliding
Purpose: Mobilizes every segment of the spine, reduces stiffness, improves fluid circulation within the discs, and provides gentle traction to the spinal nerves.
Core stability & lumbar spine control
Purpose: One of the most effective exercises for deep lumbar stabilization. Trains the multifidus (the primary spinal stabilizer) and improves coordination between the upper and lower body.
Lower back decompression & piriformis release
Purpose: Decompresses the lumbar facet joints, releases the piriformis muscle (a common contributor to sciatic pain), and provides relief from lower back stiffness and tension.
Neck & upper trap tension relief
Purpose: Releases the levator scapulae — one of the primary muscles that tightens during stress and prolonged computer use, contributing to neck pain and headaches.
These exercises are for general educational purposes. Your specific home exercise program will be prescribed personally by Dr. Paredes based on your individual diagnosis and condition. Always perform within a comfortable, pain-free range. Stop any exercise that causes sharp or radiating pain and report it at your next visit.
Dr. Paredes is here to guide you toward lasting health — at every age and every stage of life. Your first visit includes a full consultation, examination, and same-day treatment.