Dos and Don’ts After A Chiropractic Adjustment: Check Out This Must-Follow Advice

Reviewed by: Dr. Steven Knauf, D.C.

By: Heather Zielinski

You’ve just walked out of your chiropractic adjustment feeling lighter, balanced, and maybe even like you’ve taken a big step toward a healthier life. Chiropractic care doesn’t just work on your back—it supports the entire body, helping to reduce tension, improve mobility, and ease stress. But like any good wellness habit, what you do after each session can significantly affect how long you feel those benefits and how quickly you reach your wellness goals.

Think of chiropractic care as a team effort between you and your chiropractor. They make the adjustments, but you also play a role by supporting your body between visits. So, how can you lock in the benefits, get even more out of each session, and set yourself up for a long-term win? Let’s break it down.

What to expect after a chiropractic adjustment

Understanding what’s happening in your body after an adjustment is key to taking the best next steps. Chiropractic adjustments alter your bones and joints and influence your nervous system, muscles, and emotions. Here’s what you might experience after an adjustment:

Physical sensations

You’ll likely feel some immediate physical changes, and each person’s experience can be unique. Some feel instant relief and mobility; others notice a slight, short-lived soreness as their body adjusts. Here’s a rundown of what you might experience:

1. Immediate relief: Many feel a soothing sensation or warmth in the adjusted area. This is often a sign of improved blood flow and nerve communication, easing tension and enhancing comfort.
2. A slight soreness: Just like after a good workout, you may feel slightly sore in the adjusted areas. This is often due to muscles that have adapted to an out-of-alignment position and need to relax into a new, healthier state.
3. Improved Mobility: A common benefit of chiropractic adjustments is an increased range of motion, as removing joint restrictions allows your body to move more freely.
4. Tiredness or dizziness: Occasionally, people feel a little off-balance or tired after adjustment as the nervous system recalibrates. This can be especially common after the first few adjustments as the body gets used to the changes.

Emotional shifts

Chiropractic care not only eases physical strain but also profoundly impacts the nervous system. Because of this, many people notice emotional changes after their adjustments. Here’s what to expect:

1. A sense of calm: Adjustments can release tension in your muscles and nervous system, helping your body relax. This relaxation often results in a calm, centered feeling.
2. Mood boost: Adjustments can relieve the subtle but constant discomfort or stress of alignment issues, improving mood and greater emotional resilience.
3. Energy boost: If alignment issues were causing physical strain, you might notice a new surge in energy. You’ll likely feel refreshed and motivated, and your body will function more effectively.

Now, let’s explore how to maximize this renewed alignment and well-being.

Immediate steps to maximize the benefits

Stay hydrated

Water is essential after any physical change to the body, and adjustments are no different. When your chiropractor adjusts, it can release stored toxins, which is good, but only if you help your body flush them out. Hydrating after a session helps speed up detoxification and supports cellular health, muscle recovery, and overall energy levels. Try keeping a reusable water bottle on hand and aim for at least eight glasses of water (or around two liters) to stay fully hydrated. Adding a slice of lemon or a splash of coconut water can make it even more enjoyable and help replenish electrolytes.

Go for a light walk or do gentle stretches

While resting can be tempting, light movement keeps the blood flowing and prevents stiffness from setting in. Gentle stretches or a short, brisk walk post-adjustment can keep your body feeling open, relaxed, and ready to adjust to its new alignment. Always work with your doctor for the best post-adjustment activities.

• Neck rolls: Slowly rotate your head in circles, one way and the other, to relieve neck tension.
• Shoulder shrugs: Lift your shoulders towards your ears and roll them back down. This may help ease any lingering upper-body tension.
• Lower back twist: Sit on a chair or the floor, cross one leg over the other, and gently twist your torso toward the crossed leg. This twist can relieve any tightness in your back and support your spine.

Even a ten-minute walk can make a big difference in keeping your muscles relaxed and helping your nervous system adjust to the new alignment.

Practice mindful breathing

Your adjustment can feel energizing or relaxing, depending on how it influences your nervous system. After your session, practicing deep, mindful breathing can help your body integrate the new alignment and give your nervous system a chance to unwind.

Take a few moments to breathe deeply, slowly inhaling through your nose, holding it for a few seconds, and then exhaling fully. Aim for five to ten deep breaths, focusing on how your body feels in this new, aligned state.

Posture hacks for daily life

Keeping a good posture is one of the best ways to extend the benefits of chiropractic care. Here’s how to make small posture improvements that pay off:

• Seated posture: Keep your feet flat on the floor, spine straight, and shoulders relaxed. Adjust your chair height so your knees are level with your hips, and avoid crossing your legs, which can twist your spine.
• Standing posture: Distribute your weight evenly on both feet, stand with your shoulders back, and avoid locking your knees. Visualize your head aligned over your spine as if a string is pulling you upwards from the top of your head.
• Screen alignment: Ensure your computer screen is at eye level and about arm’s length away. Looking down at your screen can strain your neck and back. Try using a monitor stand or stack of books to raise your screen to the right height.

Stretches and flexibility exercises

Incorporating simple stretches and flexibility exercises into your routine can help you feel more comfortable and keep your alignment in place:

1. Neck and shoulder stretch: Sitting at a desk for hours can lead to tightness in your neck and shoulders. Try a neck tilt by gently lowering one ear toward your shoulder, holding for a few seconds, then switching sides. For your shoulders, simply roll them forward and back a few times.
2. Lower back release: Lying on your back, pull one knee up toward your chest, hold, and then switch sides. This gentle stretch can ease lower back tension and keep your spine limber.
3. Core exercises: Building core strength supports your spine and improves overall stability. Planks are an excellent, quick-core exercise that you can do anywhere. Start with short, ten-second planks, and gradually work your way up.

Adding flexibility exercises for just five to ten minutes each day can support a mobile, aligned body.

Stress-reduction practices

Stress affects your physical body just as much as it does your mind. High-stress levels cause muscle tension, which can undo the benefits of your chiropractic adjustment. Here are a few ways to keep stress at bay:

• Yoga: Gentle yoga poses, like child’s pose or downward-facing dog, can ease muscle tension and support a calm mind.
• Deep breathing breaks: Throughout the day, especially during stressful moments, take a “mini-breathing break.” Inhale deeply, hold and exhale. It takes just a minute and helps reduce stress on the spot.
• Meditation: Setting aside just a few minutes to practice mindfulness or meditation can be a powerful way to calm the mind and support your physical well-being.

Supporting chiropractic benefits between appointments

Chiropractic adjustments can have a more lasting impact when you focus on your lifestyle. Here are a few ways to support your chiropractic care between appointments.

Prioritize sleep quality

Good sleep is essential for a healthy spine. The right mattress and pillow can go a long way in supporting spinal health. Opt for a medium-firm mattress that provides support and comfort. Pillows should allow your neck to remain aligned with your spine.

As for sleeping positions, sleeping in the back and on the side is often best for spinal health. If you’re a side sleeper, tuck a pillow between your knees to support your lower back. If you prefer sleeping on your back, a small pillow under your knees can maintain the natural curve of your spine.

Nutrition for spinal health

A balanced diet supports more than just your energy—it can also help you maintain the benefits of chiropractic care. Nutrients like calcium, magnesium, and omega-3 fatty acids support bone health, reduce inflammation, and promote muscle function.

• Calcium: In dairy products, leafy greens, and almonds, calcium supports bone density and can prevent conditions like osteoporosis.
• Magnesium: Essential for muscle function, magnesium can be found in foods like spinach, seeds, and whole grains.
• Omega-3s: In fatty fish, flaxseed, and walnuts, omega-3s reduce inflammation and support overall joint health.

Commit to regular movement

Regular, low-impact exercise, such as walking, swimming, or cycling, supports chiropractic care by keeping your body in motion. Movement enhances circulation, keeps muscles flexible, and improves posture, contributing to a well-aligned spine.

Routine chiropractic care is a powerful step toward a healthier, aligned body, but the work doesn’t stop at the clinic door. By making mindful lifestyle choices, practicing good posture, staying hydrated, and incorporating gentle movement, you’re helping your body stay balanced and making the most of every chiropractic adjustment. After all, caring for your body rewards you with greater comfort, mobility, and resilience daily.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.