Is It Normal to Feel Sore After a Chiropractic Adjustment?

Disclaimer: The information in this blog is general in nature and based on publicly available sources. It is not a substitute for professional medical advice. If you have specific health concerns or conditions, please consult a qualified healthcare professional.

That post-adjustment soreness can catch you off guard, which is often the case for those new to chiropractic care. So, is it normal to feel sore after a chiropractic adjustment?

Feeling a little sore after a chiropractic adjustment is surprisingly common, especially if it’s your first session. These appointments involve physical changes to your musculoskeletal system, and just like starting a new exercise routine, your body might need time to adjust.

A systematic review found that spinal manipulative therapy (SMT), a core part of chiropractic care, can sometimes cause mild to moderate short-term side effects, such as soreness or stiffness. Most of these effects are temporary, resolving within 24–48 hours. Serious complications were rare, especially when care is delivered by qualified professionals.

Understanding what happens during an adjustment and why some discomfort occurs can help you feel more confident about your treatment plan.

What Happens During a Chiropractic Adjustment?

Chiropractic adjustments involve applying controlled force to specific joints, usually in the spine, to improve alignment and restore normal motion. These adjustments target restricted or misaligned vertebrae that may be affecting surrounding muscles, nerves or joints.

The goal is to reduce pain, support proper nerve function and improve mobility. During the session, you may hear popping sounds. This is just gas being released from the joints, much like cracking your knuckles.

6 Reasons You Might Feel Sore After a Chiropractic Adjustment

While chiropractic adjustments are generally gentle and non-invasive, it’s not uncommon to experience mild soreness or discomfort afterwards, especially if it’s your first session or if certain areas were particularly restricted. This short-term soreness is usually a natural response to musculoskeletal changes and tissue adaptation. Here’s what could be going on:

1. Muscles Adapting to a New Alignment

When the spine is adjusted into improved alignment, surrounding muscles must recalibrate. These muscles may have been compensating for poor posture or joint dysfunction for a while. As they adjust to their new positioning, you might feel temporary tightness or tenderness, a bit like how you’d feel after using muscles you haven’t exercised in a while.

2. Release of Built-Up Tension

Chiropractic adjustments often help reduce long-standing muscular or joint tension. For example, one study found that spinal manipulation can reduce muscle activity and improve spinal movement, even if it doesn't immediately change posture. This sudden shift in tension, particularly in chronically tight areas, can sometimes cause a rebound effect, leading to mild soreness as the body recalibrates and soft tissues begin to relax.

3. Increased Blood Flow and Circulation

Spinal manipulation has been shown to enhance local circulation and lymphatic drainage. In fact, a study found a small but significant increase in cerebral blood flow following a single cervical adjustment, suggesting that spinal manipulation can temporarily improve circulation in targeted areas. This increased blood flow helps deliver more oxygen and nutrients to the tissues, supporting the healing process. However, it can also trigger a short-term inflammatory response, which may present as warmth, slight swelling or mild discomfort as the body adjusts and begins to repair.

4. Minor Inflammation as Part of the Healing Process

Just like after a good workout or massage, small-scale inflammation can occur following an adjustment. This is part of the body’s natural healing response, particularly when previously restricted joints or tissues are mobilised.

5. Joints Moving for the First Time in a While

A chiropractic adjustment can restore movement to joints that have been restricted for a while. This reactivation, which is similar to stretching a stiff joint, may initially cause mild soreness but often brings relief over time. A study on athletes actually found that chiropractic care targeting restricted joints improved hip extension range, which supports the idea that manipulation can restore mobility to ‘stuck’ joints.

6. First-Time Response or Nervous System Adaptation

If it’s your first time seeing a chiropractor, your body might not be accustomed to the type of input that spinal adjustments provide. Your nervous system plays a major role in how your body responds to new stimuli. It might interpret the changes as stress at first, leading to a transient feeling of soreness or fatigue.

What to Do After a Chiropractic Adjustment

Taking care of your body after a session can help reduce any discomfort and support the benefits of the treatment:

• Drink plenty of water to stay hydrated and help flush out toxins
• Take a short walk to keep joints loose and prevent stiffness
• Avoid intense workouts for the rest of the day to give your body time to settle
• Use ice or heat if any soreness appears
• Follow stretches or exercises your chiropractor recommends
• Rest if your body feels tired—it’s your cue to slow down
• Stay aware of how your body reacts and make notes to share at your next visit

How Long Does the Soreness Last?

According to a clinical trial.&text=Adverse%20reactions%20from%20spinal%20adjustment,severe%20underlying%20pathology%20is%20present).), most people feel a bit sore for 24 to 48 hours after a chiropractic adjustment. In some cases, especially after a first visit or more intense session, soreness can last up to 3 days. It should gradually improve—if not, it’s worth speaking to your chiropractor.

Tips to Deal with Soreness After a Chiropractic Adjustment

Here are some simple ways to manage mild post-adjustment soreness at home:

• Use an ice pack: Apply for 15–20 minutes to reduce inflammation.
• Apply heat after 24 hours: A warm pack or bath can ease stiffness and help muscles relax.
• Drink more water: Hydration supports muscle recovery and can help you feel better sooner. A study found that drinking hydrogen-rich water, in particular, reduced muscle soreness and improved performance after resistance training.
• Do light stretching: Gentle stretches can keep your body moving without strain.
• Take a gentle walk: Walking helps prevent stiffness and improves circulation.
• Get enough sleep: Rest is essential for healing. Your body does most of its recovery overnight.
• Avoid heavy lifting: Give your back and joints a break for a day or two after treatment.
• Use a foam roller: This can help ease muscle tension, especially if your chiropractor approves.
• Take a warm shower: Warm water can relax sore muscles and ease any tightness.
• Follow the chiropractor’s aftercare tips: They may give you specific exercises or advice tailored to your condition.

In What Cases Should You Consult Professional Help?

Mild soreness is normal, but some symptoms may signal the need for professional attention:

• Soreness that gets worse with time: Pain should ease, not intensify.
• Sharp or shooting pain: This may point to a nerve issue that needs to be checked.
• Numbness in limbs: Losing sensation could indicate nerve involvement.
• Loss of movement or strength: Struggling to move or feeling weak is not a typical reaction.
• Pain lasting longer than 3 days: Persistent discomfort should be reviewed by your chiropractor or GP.
• Swelling or signs of infection: Redness, warmth or swelling could mean there’s more going on.
• Headaches or dizziness after the session: These can be side effects but shouldn't linger or worsen.

Wrapping Up

A bit of soreness after a chiropractic adjustment is usually a normal, short-term response. Your body is adjusting, literally. With good aftercare and communication with your chiropractor, the discomfort should fade quickly, leaving you on track to move more freely and feel better.

Looking for a qualified chiropractor? Visit GoTo Health to find trusted practitioners and book your next session with ease.