Lift Smart, Stay Strong: Proper Lifting Techniques to Prevent Back Pain

You finally booked that chiropractic appointment — maybe for back pain, headaches, or just general tension — and you leave the office feeling a little lighter and looser. But the next day, you wake up with some soreness or stiffness and wonder: Is this normal? The short answer: Yes, mild soreness after an adjustment is common — and often a sign your body is beginning to realign and heal.

Let’s break down why this happens, what to expect, and how to support your body through the process.

What’s Happening During an Adjustment?

Chiropractic adjustments involve gentle, precise movements that realign the spine and joints, helping to reduce nerve interference and restore natural mobility. When your body has been stuck in poor posture, tension, or misalignment for a while, an adjustment helps shift it back toward its proper position. But just like starting a new workout, these changes can temporarily activate muscles and soft tissues that haven’t been moving correctly — and that can cause soreness.

Why You Might Feel Sore After an Adjustment

Here are a few common reasons you might feel tender or sore after a visit:

1. Muscles Are Re-Adapting

Your body is used to its old patterns, even if they weren’t ideal. Once your spine or joints shift, surrounding muscles may need to re-engage or relax in new ways — which can lead to minor soreness.

2. Inflammation Is Being Released

Tight or misaligned areas often hold inflammation. An adjustment can improve circulation and lymphatic flow, helping your body flush out stored tension — sometimes triggering temporary inflammation as part of the healing response.

3. Your Body’s Natural Healing Is Activating

As nerve communication improves, your body begins to wake up dormant systems, like the immune, muscular, or digestive systems. This activation can feel like fatigue or soreness at first.

What Kind of Soreness Is Normal?

• Mild tenderness around the adjusted area
• A “worked-out” feeling in muscles you haven’t used in a while
• Slight fatigue or achiness the next day
• Symptoms lasting 24–48 hours, then subsiding

Everyone responds differently. Some people feel instant relief and energy, while others feel sore for a day or two — especially after their first few visits or if they haven’t had care in a while.

When to Be Concerned

While soreness is typically normal, you should contact your chiropractor if you experience:

• Sharp, stabbing, or worsening pain
• Numbness or tingling that doesn’t go away
• Dizziness, nausea, or other unusual symptoms
• Soreness that lasts more than 2–3 days

Our doctors will always tailor adjustments to your needs and comfort level — so don’t hesitate to speak up about how you’re feeling.

How to Relieve Post-Adjustment Soreness

Want to support your recovery and feel better faster? Try these simple tips:

• Stay hydrated: Water helps flush inflammation and support muscle recovery.
• Apply ice or heat: Ice for inflammation; heat for tight muscles (ask your chiropractor what’s best for you).
• Move gently: A short walk, light stretching, or mobility work can help keep your body loose.
• Rest when needed: Your body heals best when it's not under stress. Prioritize good sleep and downtime.

Healing Isn’t Always Instant — But It’s Always Worth It

It’s important to remember that healing is a process, not a switch you flip. Chiropractic care helps restore balance to systems that may have been out of sync for months or even years. Some short-term soreness can be part of your body adjusting to a healthier, more functional state. Think of it like cleaning out a cluttered room — it might feel a little chaotic before everything finds its place, but the end result is more space, more flow, and less pain.

Let’s Work With Your Body — Not Against It

If you’re new to chiropractic or just getting back into care, we’re here to guide you every step of the way. We’ll check in after your adjustments, tailor your care plan to your body’s response, and answer any questions that come up.



Your comfort matters, and your healing matters. Let’s help your body feel and function at its best — one adjustment at a time.