Post-Adjustment Care
What to Expect and How to Support our Recovery
Healing Takes Time
Following your chiropractic adjustment, it’s common to feel a little sore or tired as your body begins to adapt. This is a normal part of the healing process. Think of it like going to the gym — your body needs time to recalibrate and recover.
Recovery Tips
Take a Short Walk
A gentle 5–10 minute walk can help restore spinal motion and encourage blood flow. It’s a simple but effective way to support your recovery after an adjustment.
Apply Ice — The Right Way
Ice can help reduce inflammation and ease post-adjustment soreness. It’s important to do it correctly:
Use a wet towel between your skin and the ice pack to enhance conductivity and prevent skin irritation.
Apply for 10–15 minutes per hour during the first day if needed.
Research shared by Dr Phillip Ebrall, former Head of Chiropractic at RMIT University, supports short and frequent icing intervals — ideally no more than 15 minutes at a time, as longer applications do not improve recovery and may reduce therapeutic benefit.
Move Gently
Keep moving throughout the day — within your comfort level. Avoid prolonged sitting or standing in one position. Gentle, regular movement helps your spine stabilise and supports circulation.
Stay Hydrated
Water helps flush out inflammatory by-products and supports tissue healing. Make sure you’re drinking plenty of water following your adjustment.
Expect Some Soreness
It’s not unusual to feel tender or slightly stiff the day after an adjustment, especially if it’s your first time. This generally resolves quickly. Using ice, gentle movement, and rest can help.
What to Avoid After Your Adjustment
Avoid Prolonged Sitting
Try not to slump on the couch or stay seated for long stretches — especially within the first few hours after an adjustment. If you work at a desk, take regular movement breaks.
Avoid Aggravating Movements
Skip the gym, heavy lifting, or overstretching for at least 24 hours after your visit. Let your body settle before returning to intense activity.
Heat Therapy
Avoid heat packs and hot water bottles, as they can increase inflammation near joints.
Choose the Right Pillow
The ideal pillow supports your neck in a neutral position. Too high or too low can strain your spine. We can help you find the right option.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Optimise Your Sleeping Position
Sleep on your back with a pillow under your knees, or on your side with a pillow between your legs. Avoid stomach sleeping as it twists the spine and neck.
Getting Out of Bed
Roll onto your side first, then push yourself up using your arms — this reduces unnecessary pressure on your spine.
Apply Ice in the Morning
If you wake up stiff or sore, a 10-minute ice pack (with a towel layer) can help reduce inflammation and ease discomfort.
If you have any concerns after your adjustment, reach out to your chiropractor. We’re here to help your body heal well
📍 Serving Chelsea Heights, Bonbeach, Carrum, Mordialloc, and surrounding suburbs
📞 Call us on 03 9580 2282 or Book online to start your journey to better posture and spinal health.
