Many patients say that chiropractic adjustment is one of the best things they have done in their lives. It’s a step towards living a pain-free life, a goal we all share.
Yet, your chiropractic session doesn’t end when you leave the office. What you do in the hours and days following your adjustment is crucial for maximizing the effectiveness of your treatment and ensuring long-term relief.
So, what to do after a chiropractic adjustment? Proper hydration, gentle movement, mindful posture, and carefully selected food are just some of the steps you can take to help your body sustain the positive effects of the adjustment.
Whether you’re looking for tips on managing post-adjustment soreness or strategies for integrating new habits into your routine, this comprehensive guide has you covered.
Post-Chiropractic Adjustment: Immediate Aftercare
Your body needs time to settle into the new alignment fully. That’s why it’s completely normal to experience some initial effects after visiting a chiropractor.
Mild soreness, dizziness, or a sense of euphoria are common reactions. The soreness is similar to what you might feel after a workout—if it hurts sharply, more like an injury, contact your chiropractor immediately and tell him how you feel.
Some patients feel immediate relief as if a weight has been lifted off their shoulders, while others may feel discomfort in the adjusted areas.
Each body is unique, so your reaction might differ from others, but rest assured that these reactions are typically not a cause for concern. This discomfort is typically minor and temporary, usually fading within 24-48 hours. It’s a part of the natural healing process as your muscles and ligaments adjust to their new positions.
However, some people may experience more discomfort, including having back pain after a chiropractor session. This can happen if your body is adjusting to the new alignment. If the pain feels sharp or lasts longer than expected, it’s important to reach out to your chiropractor.
Hydration
After your chiropractic treatment, one of the most important things to focus on is to drink water and sports drinks. Chiropractic adjustments release toxins trapped in the muscles and fascia. These toxins are part of the body’s natural waste process but can become stagnant when there’s limited movement or misalignment in the body.
Water will help you flush out these toxins and reduce inflammation. Hydration also aids in lubricating the joints and muscles, making it easier for your body to settle into its new alignment without stiffness or soreness. Aim to drink more water than usual during the first few days.
Take It Easy, But Stay Active
Different activities can significantly enhance your recovery. But be careful. Overexerting yourself with heavy lifting, intense workouts, running, or any high-impact sports can strain your muscles and potentially undo some of the benefits of the adjustment.
That said, remaining completely sedentary isn’t ideal either. You need gentle movements like walking, yoga, or swimming. These low-impact activities keep your muscles engaged and prevent stiffness.
After the initial recovery period, gradually reintroduce your routine, paying close attention to how your body feels.
Posture Awareness
The way you hold your body can significantly impact whether or not new imbalances begin to form.
Practice Proper Posture
Whether standing, sitting, or lying down, keeping your spine in proper alignment is key to preventing the muscles from falling back into old, unhealthy patterns. Pull back your shoulders and align your head with your shoulders when standing. Next, make sure your weight is evenly distributed on both feet because we often load one leg much more.
When sitting at a desk, keep your feet flat on the ground, your knees at a 90-degree angle, and avoid slouching to prevent lower back pain.
Correct posture may seem like a small effort, but it plays a major role over time.
Ergonomics at Work and Home
The tools and furniture you use at work and home are so important for your spinal health. If you spend long hours sitting or working at a computer, you must buy an ergonomic chair with lumbar support. Now is the time to do it.
Your computer screen should be at eye level to prevent hunching your shoulders or craning your neck forward. Your desk height should allow your arms to rest comfortably at a 90-degree angle while typing. If possible, consider using a standing desk to alternate between sitting and standing throughout the day.
Avoid Prolonged Sitting
Even with perfect posture and ergonomic support, prolonged sitting still puts unnecessary strain on your back. Sitting for long periods causes your muscles to tighten and weaken, especially around the lower back and hips. Take regular breaks throughout the day—ideally every 30-60 minutes. In the days following chiropractic adjustment, make breaks every 15-20 minutes.
Stand up, stretch, and move around during these breaks to get your blood flowing and loosen muscle tension.
Sleep Habits
There are no specific guidelines you must follow regarding sleeping after a chiropractor visit.
However, sleeping habits should definitely be reconsidered because the position in which you sleep has a big impact on how well your body responds to an adjustment.
The best sleeping positions for spinal health are either on your back or on your side. Sleeping on your stomach forces your neck into an awkward position, potentially undoing the effects of your chiropractic adjustment.
Mattress and pillow should be carefully selected and changed more often than most people do. In most cases, medium firmness is optimal. A mattress that is too soft lets your body sink, while one that is too firm may cause pain in the back, hips, shoulders, etc. Shoulder pain is one of the worst things in the morning.
Both very soft and very firm pillows are one of the leading causes of neck pain.
Pain Management: What to Do If You Feel Discomfort
Feeling sore after an adjustment is quite normal, particularly if it was your first session or the adjustment addressed long-standing issues.
Ice and heat therapy can be highly effective in alleviating this discomfort. In the first 24 hours post-adjustment, apply ice to reduce inflammation and numb any acute soreness. You can use an ice pack wrapped in a towel for 15-20 minutes, repeating every couple of hours as needed.
After the initial 24-hour period, switch to heat therapy to relax tight muscles and increase blood flow. You can use a heating pad or take a warm bath to help ease tension. Alternating between ice and heat therapy—known as contrast therapy—can also be helpful. Monitor your body’s response and use whichever method brings the most relief.
Nonsteroidal anti-inflammatory drugs (NSAIDs) are also used to relax muscles and reduce pain. Be careful not to abuse them.
You must contact your chiropractor if discomfort persists beyond a few days or worsens.
Follow-Up Adjustments
One chiropractic appointment may not be enough to completely resolve certain issues, especially for chronic pain.
The frequency of your chiropractic visits depends on your individual needs. While some patients benefit from weekly or bi-weekly adjustments, others may only need monthly visits for maintenance.
Note any changes in how you feel, improvements in pain levels, or increased mobility after each session. This helps your chiropractors make adjustments to your physical therapy and overall treatment plan.
Final Thoughts: Making the Most of Your Chiropractic Adjustment
People generally come well-prepared for their adjustment but fail to remember the importance of what happens once they leave.
Taking the right steps after a chiropractic adjustment is essential to get all the benefits of your treatment. It’s not just about what happens during the session but also how you take care of yourself afterward.
Remember, one more thing — your relationship with your chiropractor is a partnership. Communicate regularly about how you’re feeling and any adjustments you might need in your care plan.
If you follow all this advice, you are setting yourself up for long-lasting benefits. With consistent care and a little extra effort, you can enjoy a healthier life.
Frequently Asked Questions (FAQs)
Can I go back to work immediately after a chiropractic adjustment?
Yes, most people can return to work immediately after an adjustment. If your job involves physical labor, it’s a good idea to take it easy and avoid heavy lifting or strenuous tasks.
Is it normal to feel tired after a chiropractic adjustment?
It’s completely normal to feel a bit tired after an adjustment and spinal decompression. This is your body’s way of responding to the changes and beginning the healing process.
Can I receive massage therapy immediately after a chiropractic adjustment?
Getting a massage after a spinal adjustment (or any other) is generally safe, but it’s best to wait a day or two. This allows your body time to adjust before further muscle manipulation.
How soon will I feel pain relief after my chiropractic adjustment?
Relief can be immediate for some, but for others, it may take a few hours or even a few days to notice significant improvement. Everyone responds differently, depending on the issue being treated, so don’t worry if you need a bit more time.
Can I drive right after a chiropractic visit?
You can drive after chiropractic care. However, if you feel lightheaded or dizzy, it’s a good idea to rest for a few minutes before getting behind the wheel.
References
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Lefebvre R, Peterson D, Haas M. Evidence-Based Practice and Chiropractic Care. J Evid Based Complementary Altern Med. 2012 Dec 28;18(1):75-79. doi: 10.1177/2156587212458435. PMID: 23875117; PMCID: PMC3716373.
Bussières AE, Stewart G, Al-Zoubi F, Decina P, Descarreaux M, Haskett D, Hincapié C, Pagé I, Passmore S, Srbely J, Stupar M, Weisberg J, Ornelas J. Spinal Manipulative Therapy and Other Conservative Treatments for Low Back Pain: A Guideline From the Canadian Chiropractic Guideline Initiative. J Manipulative Physiol Ther. 2018 May;41(4):265-293. doi: 10.1016/j.jmpt.2017.12.004. Epub 2018 Mar 30. PMID: 29606335.
