Are you feeling sore after your chiropractic adjustment?
Did you make your first appointment and are feeling nervous?
Does your adjustment leave you feeling mobile and you want to continue to feel that way between appointments?
Everyone’s chiropractic adjustment will be different, and based on your injuries, lifestyle, and adjustments, you will get different PT exercises and advice on how to care for your body inbetween sessions. However, there are some tips for what to do after your chiropractic adjustment that everyone can follow.
9 Tips For What To Do After a Chiropractic Adjustment
1) Hydrate
Hydration is one of the best practices for pain relief after a chiropractic adjustment.
Most people do not feel pain after a chiropractic adjustment, but the work on the muscles can create soreness. Hydrating with water and refraining from sugary drinks or alcohol following an appointment can dramatically help with the feeling of soreness, mobility, and overall comfort.
Water helps speed up the body’s natural healing mobilities and can flush out toxins that were released from the deep pressure work. It is advised to stick to water for the next 24 hours when possible following a chiropractic adjustment.
Tip: Bring a water bottle to your appointment and focus on finishing it after your adjustment – bonus if you go for a second bottle!
2) Follow Your PT Exercises
Physical therapy exercises from your chiropractor is one of the best tips for reducing soreness after a chiropractic adjustment.
For most clients, a chiropractic adjustment is not a one-and-done. The body needs to continue to be moved and exercised in ways that aid the adjustment to maintain mobility and range of motion.
Following the PT exercises your chiropractic reviews with you is one of the best ways to help reduce soreness after a chiropractic adjustment. The exercises will target the areas while introducing gentle range of motion and strengthening.
The stronger your muscles become, the better support it lends to the body, the less pain after a chiropractic adjustment.
3) Stay Mobile but Restful
To relieve pain after a chiropractic adjustment, don’t remain sedentary, but don’t overwork yourself.
It is tempting, after a chiropractic adjustment, to rest and remain sedentary after the work on your body. However, remaining sedentary can actually reduce posture adjustments and put the body behind the healing it is working towards.
It is recommended to take a walk to reduce pain after a chiropractic adjustment. This promotes circulation and allows the body to stay mobile, but does not put undo stress on the body like a strenuous workout would.
4) Listen to the Body
Let your body guide you toward the pain relief techniques you need after chiropractic care.
If you’re asking yourself how to relieve pain after a chiropractic adjustment, the key is to listen to the body. Your body may be sore, may be mobile, may be tired. It is important to test out walking, posture alignments, PT exercises, and other tips and tricks.
If something feels uncomfortable, stop and change. If resting is putting you in a poor posture and making the back sore, then take a walk. If you tackle your mobility exercises but find them too uncomfortable, wait until the next day (unless otherwise instructed by your doctor).
The body will crave water, certain foods, and habits that will allow you to feel mobile and rejuvenated instead of feeling pain after a chiropractic adjustment.
5) Look at Dietary Changes
Natural remedies for pain relief after chiropractic treatment are found in your diet.
Your diet greatly impacts how your body feels. Fatty foods, sugary foods, and other treats can leave the body feeling heavy. However, lighter foods can introduce energy and promote activity.
Beyond sugar and processed foods, anti-inflammatory foods can help boost healing following a chiropractic adjustment. Changing your diet or being mindful of your meals is one of the most recommended natural remedies for pain relief after chiropractic treatment. This will allow you to feel better, reduce inflammation, and be more mobile so the adjustments can heal the body properly.
Tip: Check with the staff at Elite Chiropractic and Sport for dietary recommendations that are easy to implement – small changes in foods and recipes can lead to big changes in how the body feels.
6) Light Stretches
How long does pain last after a chiropractic adjustment? Depends on how you care for the body.
Pain after a chiropractic adjustment is rare, as most people feel relief, improved mobility, and better range of motion. However, some deeper adjustments can lead to soreness following a chiropractic adjustment that can be uncomfortable.
To treat soreness and pain after a chiropractic adjustment, stretches are important. Stretching lightly can help maintain improved mobility, release tension that builds up, and monitor the treatment to see how well the body is responding.
Remember: Stretch, but do not do strenuous activity. Light stretching helps the body, but stressful workouts or pushing past limits can cause other injuries.
7) Apply Ice & Heat
What to do if you feel pain after a chiropractic adjustment? Monitor, and use ice and heat.
Ice and heat are two classic pain relief methods that can help reduce soreness after a chiropractic adjustment. The application of ice to the area can help reduce inflammation and provide a gentle cooling sensation. This should be done sparingly and only for 10 – 20 minutes at a time.
Most patients prefer heat therapy, applying a warm compress or heating pad to the area. 15 – 20 minutes of heat therapy can relax the sore muscles and maintain the improved range of motion. When in doubt, ask your chiropractor after your appointment if heat or ice is better for healing the injured area.
8) Take Epsom Salt Baths
Hot baths are perfect for post-chiropractic adjustment pain management.
If hot therapy works for your body, an Epsom salt bath can be the perfect solution to treating pain after a chiropractic adjustment. The Epsom salt helps soothe and treat the sore muscles while the heat from the bath and floating sensation relaxes the joints.
When possible, invest in Epsom salt for your baths or take a hot shower or steam shower to improve lung capacity, body rest, and reduce soreness.
9) Bonus! Get a Restful Night’s Sleep
Sound advice for any injury or recovery needed, a restful night’s sleep can do a lot for the body. Make sure to get as close to 7 to 8 hours of sleep at night as possible. Reducing screen time, turning off the lights, and meditating before bed can help make sleep easier, earlier.
Try to time your sleep patterns to complement both your natural habits and your obligations. A full night’s rest at once is better for healing and pain management vs naps and broken up sleeping schedules.
Ask Your Chiropractor What To Do If You’re Worried About Pain After Chiropractic Treatment
Visiting a chiropractor for the first time can be nerve-racking, but it doesn’t need to be. Talking to your chiropractor, making a list of what to do before and after your chiropractic adjustment, and listening to your body can help make the treatments easier and longer-lasting.
Discover how chiropractic care can help you get pain-free living. Talk to Elite Chiropractic and Sport in Columbia, MD today to schedule with our Maryland chiropractors.
Frequently Asked Questions
Is it normal to feel pain after a chiropractic adjustment?
It is common to experience mild soreness or discomfort after a chiropractic adjustment. This happens because your muscles and joints are adjusting to the changes made during the treatment. The soreness is usually temporary and should resolve within 24–48 hours.
How long does post-adjustment soreness last?
Most people find that soreness resolves within a day or two. If the pain continues beyond this period or worsens, contact your chiropractor right away.
Why do I feel tired or achy after an adjustment?
Fatigue or achiness can occur after an adjustment as your body adjusts to the improved alignment. Adjustments can stimulate the nervous system and muscles, leading to temporary sensations of tiredness or stiffness.
Can I exercise after a chiropractic adjustment?
It’s generally safe to do light exercises, such as walking or yoga, after an adjustment. However, avoid heavy lifting or intense workouts for at least 24 hours to give your body time to adapt.
Should I contact my chiropractor about pain after a treatment?
While mild soreness is normal, seek immediate medical attention if you experience severe pain that worsens over time, numbness or tingling in your arms or legs, difficulty breathing or swallowing, or unusual swelling.
Can I prevent post-adjustment soreness?
You can reduce the likelihood of soreness by stretching regularly to improve flexibility, staying hydrated before and after your session, and communicating openly with your chiropractor about any discomfort during the adjustment.
What if I feel better immediately after the adjustment?
Many patients feel immediate relief after an adjustment. This is a positive sign, but continue to follow your chiropractor’s recommendations to ensure long-term results.
Is soreness a sign the adjustment didn’t work?
No, soreness is not a sign of failure. It’s a natural part of the healing process as your body adjusts to its new alignment.
About the Author
Dr. Bross is the owner of Elite Chiropractic and Sport. He serves as a Certified Chiropractic Sports Practitioner (CCSP) and Certified Strength and Conditioning Specialist. His unique approach to individualized patient care is based on the evaluation and treatment of the “whole” person.
Dr. Bross is a leader in the promotion of health and wellness. He has accumulated an extensive knowledge of the musculoskeletal and nutritional components of the human body. He is skilled in the Graston Technique, Active Release Technique, and Sports Medicine.
