It’s not uncommon to feel a bit sore after a chiropractic adjustment—especially if it’s your first one or you’re addressing a long-standing issue. This mild discomfort is often a positive sign that your body is realigning and beginning to heal. Your muscles, joints, and nervous system are adjusting to a new, healthier posture and movement pattern.
At 100% Chiropractic, we guide you through every step of recovery to make sure you feel supported and informed. In this article, we’ll walk you through how to relieve pain after chiropractic adjustment with seven simple, effective tips to help your body recover smoothly.
1. Stay Hydrated
One of the simplest and most effective ways to support your body after a chiropractic adjustment is to drink plenty of water. Adjustments often trigger your body to release built-up tension, toxins, and metabolic waste stored in tight muscles and inflamed tissues. As your spine realigns and circulation improves, these substances begin to move through your system—and hydration is key to flushing them out.
Water also helps keep your joints cushioned and your muscles flexible, both of which are essential as your body adapts to better alignment. Without adequate hydration, you may experience increased stiffness or prolonged soreness.
Tip: After your adjustment, aim for at least 8–10 glasses of water throughout the day. This simple step can significantly reduce post-treatment soreness and support faster, cleaner recovery. At 100% Chiropractic, we always recommend hydration as a first step in learning how to relieve pain after chiropractic adjustment and enhancing your body’s natural healing process.
2. Apply Ice (or Heat, Depending on Your Situation)
After a chiropractic adjustment, your body may respond with mild inflammation or muscle tension as it adapts to improved alignment. Using ice or heat therapy can help ease this discomfort, but timing is key.
Ice is your go-to option in the first 24 hours after your adjustment, especially if you’re experiencing swelling or sharp pain. Cold helps numb the area, reduce inflammation, and minimize any post-adjustment soreness. Apply an ice pack wrapped in a cloth to the affected area for 15–20 minutes, then remove for at least 40 minutes before reapplying.
Heat works better the day after your adjustment if you’re dealing with muscle tightness or stiffness rather than inflammation. It increases blood flow, relaxes soft tissue, and helps your muscles adjust more comfortably to their new position. Use a heating pad or warm compress for 15–20 minutes at a time, but avoid using heat if swelling is still present.
At 100% Chiropractic, we often guide patients on choosing the right option based on their specific symptoms. Knowing how to relieve pain after chiropractic adjustment starts with understanding your body’s signals—and responding with the right therapy at the right time.
3. Gentle Movement and Walking
After your chiropractic adjustment, your instinct might be to rest completely, but too much stillness can actually slow your recovery. Light movement helps your body integrate the adjustment by keeping blood flowing and encouraging your muscles and joints to adapt to their new alignment.
Instead of sitting or lying down for long periods, try taking a few short walks throughout the day. Even 5 to 10 minutes of gentle walking can help maintain spinal mobility, reduce stiffness, and prevent tension from building up again. Movement reminds your nervous system of its new, corrected patterns and that’s a key part of lasting change.
4. Avoid Intense Physical Activity
While movement is beneficial, high-intensity workouts or heavy lifting right after an adjustment can do more harm than good. Your body needs time to stabilize and settle into its new alignment, and pushing it too hard too soon may undo the work your chiropractor just completed.
We recommend avoiding strenuous activity for 24 to 48 hours unless your chiropractor has specifically cleared you. This includes intense cardio, weight training, or any activity that puts significant strain on your spine and joints.
Overexerting yourself can lead to muscle fatigue, inflammation, and a slower healing process. Giving your body the time and space to adjust allows the benefits of your treatment to take hold more effectively. So you can return to your normal routine stronger and with less risk of re-injury.
5. Stretch (If Recommended by Your Chiropractor)
Gentle stretching can be a great way to support your recovery after an adjustment. But only if it’s been cleared or recommended by your chiropractor. Light stretches help release tension in surrounding muscles, improve circulation, and encourage flexibility as your body adapts to better alignment.
Stick to targeted, low-intensity stretches that are specific to your treatment plan. Avoid deep or aggressive movements that could strain freshly adjusted joints. When in doubt, ask your chiropractor for a guided stretching routine tailored to your needs.
And remember, rest is just as important as movement. Don’t feel pressured to do too much, too soon. Let your body set the pace.
6. Rest and Sleep Well
Rest is your body’s natural recovery system, and quality sleep is one of the best tools you have after a chiropractic adjustment. As you sleep, your muscles repair, inflammation decreases, and your nervous system continues to reset and adapt.
To support spinal health while you sleep:
- Try lying on your back with a pillow under your knees to maintain a neutral spine.
- If you’re a side sleeper, place a pillow between your knees to reduce lower back strain.
- Avoid stomach sleeping, which can twist the spine and neck.
Pay attention to how your body feels after your adjustment and during rest. If something feels off, don’t ignore it, your body often signals what it needs. At 100% Chiropractic, we’re always here to adjust your care plan as needed to help you rest, recover, and feel your best.
7. Communicate With Your Chiropractor
One of the most important steps in your recovery, especially after a chiropractic adjustment, is open and honest communication with your chiropractor. While some mild soreness or stiffness is normal as your body adapts to the changes, persistent, sharp, or unusual pain should never be ignored.
Your body is going through a period of adjustment, realignment, and healing. During this time, certain muscles may activate in new ways, and previously tight or dormant areas may start to move more freely. It’s common to feel a little different, especially after your first few sessions. However, if you notice anything that feels concerning, whether it’s increased pain, new symptoms, or discomfort that doesn’t go away, let your chiropractor know immediately.
At 100% Chiropractic, we encourage ongoing dialogue throughout your care. Every body is different, and your treatment plan should reflect how your body responds in real time. If something doesn’t feel right, we’ll reassess and make the necessary adjustments to ensure your recovery stays on track.
In some cases, we may modify your adjustment technique, change your treatment frequency, or add supportive therapies like soft tissue work or stretch therapy. The goal is not just pain relief—it’s optimal function, mobility, and long-term wellness.
Remember, healing is a partnership. Don’t hesitate to ask questions or share how you’re feeling after each visit. The more feedback we get, the better we can customize your care.
Pain can be part of the healing process, but not all pain is normal. Trust your instincts, listen to your body, and keep the lines of communication open. We’re here to support your journey every step of the way.
Conclusion: Support Your Healing the Right Way
Recovering properly after a chiropractic adjustment is just as important as the adjustment itself. Mild soreness or discomfort is often a natural response—it means your body is adjusting, rebalancing, and beginning to move the way it was designed to. Rather than a sign of harm, it’s usually a sign of progress.
By following these simple yet effective tips on how to relieve pain after chiropractic adjustment, you can reduce soreness, speed up healing, and get the most out of your care.
At 100% Chiropractic, we’re here to support you through every step of your recovery. If you have questions, need follow-up care, or want a personalized recovery plan, don’t hesitate to reach out. Your comfort and long-term wellness are always our top priorities.
FAQs
Is it normal to feel sore after a chiropractic adjustment?
Yes, mild soreness is common—especially after your first few adjustments. It’s a natural response as your body adapts to improved alignment, similar to the soreness you might feel after stretching or light exercise.
How long does post-adjustment soreness usually last?
Soreness typically lasts 24 to 48 hours and gradually fades as your muscles and joints adjust. If the discomfort persists longer or becomes more intense, it’s a good idea to contact your chiropractor for guidance.
Should I use ice or heat after a chiropractic visit?
Use ice within the first 24 hours to reduce inflammation. Heat may be helpful the next day to relax tight muscles. Your chiropractor can recommend which is best based on your symptoms and treatment.
Can I go back to work or exercise the same day?
You can usually return to work or light activities, but avoid intense workouts or heavy lifting for 24–48 hours. Give your body time to stabilize and respond to the adjustment without added strain.
When should I call my chiropractor about pain?
Call your chiropractor if you experience sharp, increasing, or prolonged pain, or if something feels “off” after your adjustment. Open communication helps ensure your treatment is safe, comfortable, and effective.
