So you have your chiropractor adjustment, and now you’re wondering if you should work out after? Whether you’re a fitness enthusiast or just starting your wellness journey, timing your exercise after an adjustment is key to maximizing results. Let’s break down what you need to know about working out after chiropractic care—and how to do it safely.
Benefits of Exercise After Chiropractic Care
Chiropractic adjustments and exercise go hand in hand. Proper alignment from your treatment can enhance your workout performance by:
- Reducing joint restrictions and muscle stiffness.
- Improving posture and range of motion.
- Boosting blood flow to muscles and tissues.
However, jumping into intense activity too soon could undo the benefits of your adjustment. The key is to strike a balance. Low-impact exercises like walking, stretching, or yoga are often recommended immediately post-adjustment. These activities help maintain spinal alignment while avoiding strain.
Pro Tip: Always ask your chiropractor for personalized advice. They’ll consider your specific treatment plan and fitness goals.
Why Exercise After a Chiropractor Visit is GOOD
Chiropractic adjustments help fix your posture and ease stiff muscles. Pair that with exercise, and you’ll feel like a superhero. Here’s why:
- Your joints move smoother.
- Your muscles get stronger (good for sports or just carrying a heavy backpack!).
- Blood flows better, which helps you heal faster.
But wait! Don’t go all out right away. Start with easy stuff like walking or stretching. Your body needs a minute to adjust.
When Can I Work Out? A Simple Timeline
Here’s the deal: You don’t have to skip the gym, but timing matters. Check out this table:
| Time After Adjustment | What You Can Do | What to Avoid |
|---|---|---|
| 0–24 hours | Walk, stretch, swim | Heavy weights, running, CrossFit |
| 24–48 hours | Bike, yoga, light weights | Deadlifts, squats, contact sports |
| 48+ hours | Back to normal workouts (if you feel OK) | Anything that hurts! Listen to your body. |
Wait 1–2 days for heavy stuff. Your spine just got fixed—don’t mess it up by lifting too soon! If you’re desperate to pump iron:
- Use lighter weights.
- Do more reps (like 12–15 instead of 5–10).
- Ask your chiropractor for tips (they’ll know your body best).
Workouts that Are Safe Right After Your Adjustment
Your body needs gentle movement after an adjustment to stay aligned. Here’s exactly what you can do (and why):
Walking
- Why it’s good: Walking boosts blood flow without stressing your joints. Think of it as “locking in” your adjustment.
- How to do it: Walk your dog, pace while texting, or wander the mall. Keep it chill—no power-walking!
Stretching
- Why it’s good: Stretching keeps muscles flexible and helps your spine stay in place.
- Try these:
- Cat-Cow: On all fours, arch your back up (like a cat), then drop your belly down (like a cow). Repeat 10x.
- Hamstring Stretch: Sit on the floor, reach for your toes (no bouncing!), and hold for 20 seconds.
- Shoulder Rolls: Roll your shoulders backward 10 times to ease tension.
Swimming
- Why it’s good: Water supports your body, so your spine isn’t fighting gravity. Perfect for sore muscles!
- What to avoid: No crazy dives or butterfly strokes. Stick to slow laps or floating.
Avoid These After Your Adjustment:
- Running/Jumping: Your joints just got aligned—don’t jar them!
- Heavy Backpacks: Wait 24 hours before lugging around textbooks or gym gear.
- Competitive Sports: Save basketball or soccer for after 48 hours (your spine will thank you).
Why Post-Chiropractic Care Matters
Your post-chiropractic care matters. Think of it like braces for your spine—you gotta maintain it! There are certain things you need to do after chiropractic adjustment. One of those is doing exercises. Doing exercises can help:
- Strengthen muscles around your spine (so adjustments last longer!).
- Prevent future aches from bad posture (like hunching over your phone).
- Boost your mood and energy (because who doesn’t want that?)
Final Word
So, should you work out after a chiropractor visit? YES—but stick to the plan above! Keep it light for 24 hours, ease back into your routine, and listen to your body. At Northside Chiropractic, we’re here to help you crush workouts and keep your spine happy.
Need Help?
Book your next adjustment with us, call us at 616-951-1635, or schedule an appointment through our website.
Dr. Dustin McIver is a husband, father, and artistic Chiropractor. His creativity and passion for helping others to heal, live and evolve naturally is his driving purpose as well as facilitating a space for healing.
