Soreness after a chiropractic adjustment can leave you wondering if something went wrong. You might feel stiff, achy, or even tender to the touch. This discomfort can make daily tasks harder, especially if you weren’t expecting it.
Here’s why it happens: chiropractic adjustments realign your spine and joints, which causes your muscles, soft tissues, and nerves to adapt. This natural process may trigger symptoms like:
- Muscle soreness or tenderness
- A feeling of tightness or stiffness
- Mild inflammation in specific areas
These symptoms are normal, temporary, and often a sign that your body responds positively. They are similar to how you feel after a tough workout and are very common to experience after a chiropractic adjustment.
In a study on symptoms after a chiropractic treatment, Dr. Alan Joshua Woggon from CLEAR Scoliosis Institute, states “The most common side effect reported in this study was muscle soreness, accounting for over one-third of all side-effects.”
In this article, we’ll explain the three main reasons for soreness, how to manage it naturally, and when you should be concerned.
Chiropractic adjustments are meant to improve your health and mobility, but your body might need time to adjust. Stick with us, and you’ll learn how to handle soreness at home and get the most from your care.
3 Reasons Why Soreness Happens After Chiropractic Adjustment
After a chiropractic adjustment, feeling sore is common. Your body is adapting to changes that may activate muscles and tissues. This soreness, similar to what you might experience after exercising, is part of the healing process.
Let’s break down three key reasons why this happens.
- Muscles and Soft Tissues Are Adapting
Chiropractic adjustments realign your spine and joints. This realignment changes how your muscles and soft tissues support these structures.
Muscles that were compensating for misalignment may now relax, while others engage in new ways. These shifts can lead to temporary soreness as your body adjusts. Think of it like starting a new workout routine where you use muscles in unfamiliar ways.
This soreness is similar to delayed onset muscle soreness (DOMS), which occurs after physical activity especially if you haven’t exercised in a while. DOMS is the discomfort you feel one or two days after exercising. Your muscles get tiny tears when they are activated and as they heal, they become inflamed, which causes the pain
This can happen with chiropractic care because the adjustment activates previously underworked or inactive muscles. While it may feel uncomfortable, it is a sign that your body responds positively to the treatment.
- Toxins and Waste Products Released
Adjustments stimulate your body, releasing toxins and waste products stored in your muscles and joints. This process is part of natural detoxification but may cause temporary discomfort. These substances include lactic acid, which contributes to muscle soreness.
Lactic acid, or lactate, is a byproduct of anaerobic (without oxygen) metabolism Your muscles need energy, and they use oxygen to produce it. This process is called aerobic (with oxygen) metabolism).
When your muscles don’t get enough oxygen, your muscles switch to a backup system- anaerobic metabolism. The product of anaerobic metabolism is lactic acid. Lactic acid builds up in your muscles and causes a burning or sore feeling during your workout because it makes the environment in your muscles more acidic.
Lactate also helps your muscles regenerate. A study on the multiple roles of lactate by Dr. Bianca Bartoloni from the University of Florence, Italy shows that lactate triggers a course of events that triggers the growth and regeneration of muscles. She states “These events support muscle revascularization and regeneration after SC activation.”
- Increased Blood Flow and Healing
A chiropractic adjustment improves blood circulation in areas where movement was previously restricted. Improved circulation delivers more oxygen and nutrients to tissues, which enhances the body’s natural healing process. These nutrients repair damaged tissues, reduce inflammation and improve overall function in the adjusted area.
The increased blood flow also activates dormant or underutilized tissues due to misalignment. As these tissues “wake up”, you may feel temporary soreness or sensitivity. This reaction is a normal part of the healing process. It is similar to the soreness experienced after physical activity, as your body adjusts to increased activity and function.
Additionally, better circulation supports removing waste products like lactic acid, which can accumulate in tight muscles and cause discomfort. Staying hydrated and moving gently after an adjustment helps flush out these waste products, further reducing soreness and supporting recovery. This process ensures long-term benefits and better overall mobility.
Is It Normal To Be Sore After A Chiropractic Adjustment?
Yes, it is normal to feel sore after a chiropractic adjustment, especially during your first few visits. The soreness happens because your muscles and joints are adapting to the changes. This is similar to how your body feels after exercising.
How Long Should You Be Sore After A Chiropractic Adjustment?
Soreness after an adjustment usually lasts 24-48 hours. But soreness shouldn’t last more than 3 days after a chiropractic adjustment. This time frame allows your body to adapt to the changes made. If soreness lasts longer or worsens, reach out to your chiropractor.
How To Relieve Soreness After A Chiropractic Adjustment?
Soreness after a chiropractic adjustment is normal and usually temporary. You can take simple steps like apply ice, stay hydrated, and rest to reduce discomfort and support your body’s recovery.
Here are some tips on how to relieve soreness after a chiropractic adjustment.
Apply Ice
Ice can reduce inflammation and numb sore areas, providing relief. Use an ice pack wrapped in a thin cloth to avoid direct skin contact. Apply it to the painful area for 15 minutes every 1-2 hours during the first 48 hours after the adjustment. This helps minimize swelling and ease discomfort.
In a study on cold therapy, Dr. Adam Grainger from the University College Dublin, Ireland, states “The efficacy of cold therapies is further seen in a reduction in pain through analgesic benefits via a reduction in sensory nerve conduction velocity” This means that icing your sore muscles can reduce the pain.
If you don’t have an ice pack, a bag of frozen vegetables wrapped in a towel works well. Consistently icing the area for the first few days can significantly affect how quickly you recover from soreness.
Stay Hydrated
Drinking plenty of water after an adjustment helps your body flush out toxins and waste products released during the process. Aim for at least 8-10 cups (64-80 ounces or 1.9-2.3 liters) of water daily. Proper hydration also keeps your muscles and joints lubricated, which reduces stiffness and soreness.
Avoid sugary drinks and caffeine, as they can dehydrate you. If plain water feels boring, add a slice of lemon or cucumber for flavor. Staying hydrated supports your body’s natural healing process and helps you recover faster.
Exercise
Try activities like walking, yoga, or light stretching. Gentle movement can improve circulation and reduce stiffness. It can help your muscles relax and adjust to the changes from the adjustment. Avoid high-intensity workouts for the first few days, as they may worsen soreness.
Dr. Szczepan Wiecha from the University of Physical Education, Poland conducted a study on therapies to alleviate muscle soreness, emphasizing that active recovery with low-intensity exercise “leverages the body’s natural physiological processes to facilitate recovery and reduce soreness.” This means that active recovery promotes your body’s natural healing.
Focus on movements that feel comfortable and avoid pushing through pain. A short walk or some gentle stretching can be enough to promote recovery and ease discomfort. Always listen to your body and adjust activity levels as needed.
Rest and Relax
Rest is essential for recovery after an adjustment. Your body needs time to heal and adapt to the changes. Avoid overworking yourself or engaging in strenuous activities for at least 24-48 hours. Consider taking a warm bath (after the initial icing phase) with Epsom salt or practicing deep breathing exercises to relax your muscles.
Prioritize sleep, aiming for 7-9 hours a night to give your body the time it needs to recover.
Resting doesn’t mean complete inactivity, gentle movement combined with rest periods is ideal.
When to Be Concerned?
Contact your chiropractor to discuss adjustments to your treatment plan if you experience these concerns:
- Soreness Lasting Longer Than Three days: Prolonged discomfort may indicate an issue with the adjustment.
- Increased Stiffness or Restricted Movement: Further evaluation may be needed if mobility worsens.
- Severe or Sharp pain: This is uncommon and could indicate a problem requiring immediate attention.
- Unusual Symptoms: This includes headaches, numbness, or tingling that do not improve.
Your chiropractor can assess your situation and recommend a different approach to suit your body better.
What to Expect in Future Chiropractic Visits?
Soreness after your chiropractic visit is common, especially if it’s been a while since your last adjustment. However, soreness should decrease over time as your body adapts to regular chiropractic care. Your muscles, joints, and soft tissues will become more accustomed to the adjustments with each visit.
You may notice improvements in your range of motion, posture, and overall comfort as your body aligns more effectively. Regular adjustments help maintain these benefits, reducing the need for your body to make significant shifts during each session.
If soreness occurs after future visits, it is usually milder and shorter-lasting.
Always let your chiropractor know how your body responds to adjustments. They can tailor your treatment to your needs and make modifications if necessary. Over time, consistent care leads to long-term relief and improved function, with minimal post-visit soreness.
Frequently Asked Questions
Can Arthritis Cause More Soreness After Chiropractic Adjustment?
Yes, arthritis can increase soreness after an adjustment. Adjustments may temporarily stress inflamed joints or stiff tissues. Gentle chiropractic techniques and proper aftercare, like icing and resting, can help reduce discomfort. Always discuss your arthritis with your chiropractor for personalized care.
Can Poor Posture Cause Soreness After Seeing A Chiropractor?
Yes, poor posture can contribute to post-adjustment soreness. Misaligned posture creates strain on muscles and joints, making adjustments more noticeable. Regular chiropractic care and posture-improving exercises can reduce soreness and help correct alignment issues over time.
Conclusion
Feeling sore after a chiropractic adjustment is a common part of healing. It happens as your body adjusts to new alignment, muscles adapt, and circulation improves. This soreness is usually temporary and can be managed with simple steps like applying ice, staying hydrated, and gentle movement. However, if soreness lasts longer than expected or you have concerns, it’s essential to seek professional advice.
At the Bay Clinic of Chiropractic, Dr. Tony Salamay’s expertise is in personalized care tailored to your unique needs. With extensive experience in chiropractic adjustments, functional medicine, and nutritional guidance, Dr. Salamay takes a holistic approach to your health.
He ensures each adjustment is performed precisely, focusing on improving mobility, reducing discomfort, and promoting overall wellness. His gentle techniques and emphasis on understanding your body’s needs make the process effective and comfortable.
If you’re experiencing soreness and have more questions, or want to learn more about how chiropractic care can benefit you, don’t hesitate to contact the Bay Clinic of Chiropractic at (850) 785-9372 or info@thebaydoctor.com today.
Dr. Salamay and his team are here to help you achieve optimal health and well-being!
References
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- Delayed onset muscle soreness [Internet]. ResearchGate. Available from: https://www.researchgate.net/publication/257901819_Delayed_Onset_Muscle_Soreness#full-text
- Rabinowitz JD, Enerbäck S. Lactate: the ugly duckling of energy metabolism. Nature Metabolism [Internet]. 2020 Jul 20;2(7):566–71. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7983055/
- Bartoloni B, Mannelli M, Gamberi T, Fiaschi T. The multiple roles of lactate in the skeletal muscle. Cells [Internet]. 2024 Jul 10;13(14):1177. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11274880/#sec2-cells-13-01177
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