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Find Relief from Back Pain with Chiropractic Care

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Chiropractic Relief for Back Pain: Adjustments and Stretches







Find Relief from Back Pain with Chiropractic Care

Chiropractor helping patient with a gentle back adjustment

A clear, evidence-informed plan to help you move with less pain.

If you’re one of the millions of people dealing with back pain, you know how much it can slow you down. It can come from long hours of sitting, an awkward lift, or everyday tension. The good news is you’re not alone, and there’s a clear path to feeling better. Research shows that adding chiropractic care to usual medical care can improve short-term pain and function for low back pain in active-duty adults
[1].


How Spinal Adjustments Provide Relief

Spinal adjustments are gentle, precise movements that improve joint motion, reduce muscle tension, and may calm irritated nerves. Reviews show spinal manipulation provides pain and functional benefits similar to other recommended therapies for chronic low back pain
[2]. Major guidelines include spinal manipulation as an option within a noninvasive care plan
[3]
[4].

Here’s what a spinal adjustment can do for you:

  • Better joint mobility and posture comfort
  • Short‑term pain and stiffness relief
  • Improved daily function

Tip: light movement breaks and hydration can support your results.


Simple Stretches to Ease Back Discomfort

Exercise therapy has moderate‑certainty evidence for easing chronic low back pain compared with usual care or placebo
[5].
Use gentle, pain‑free ranges. Hold for 20 to 30 seconds. Repeat 2 to 3 times. Breathe.

  • Knee‑to‑chest: Lie on your back, pull one knee toward your chest, then switch sides
    [6].
  • Lower‑back rotation: Gently drop both knees to one side while keeping your shoulders grounded
    [6].
  • Cat–cow: On hands and knees, alternate arching and rounding your spine with your breath
    [7].
  • Child’s pose: Sit back toward your heels and reach your hands forward to relax your back
    [8].
  • Hip‑flexor lunge: Kneel on one knee and gently shift your hips forward to feel the front‑hip stretch
    [6].

Stop any movement that increases pain, numbness, or tingling. If symptoms persist or radiate down a leg, get assessed.


Why Adjustments and Stretches Work Better Together

Adjustments release stiff segments, allowing your body to move with less resistance. Stretches reinforce that mobility and support alignment between visits. Together they can reduce muscle guarding, improve movement patterns, and build confidence with daily activity
[4].


What to Expect at Your First Visit

We start with a clear conversation about your pain story. We check motion, posture, and simple orthopedic screens. If appropriate, you receive a gentle, tailored adjustment. You leave with a short home plan that fits your day. You set the pace and can ask questions at any time.


Your Next Step

Are you suffering with back pain? Book your visit today to start your journey of feeling better.

Book Your Visit

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References

  1. Goertz CM, Long CR, Vining RD, Pohlman KA, Walter J, Coulter I, et al. Effect of usual medical care plus chiropractic care vs usual medical care alone on pain and disability among US service members with low back pain. JAMA Network Open. 2018;1(1):e180105. doi: 10.1001/jamanetworkopen.2018.0105. Publisher | PubMed | PMC
  2. Rubinstein SM, de Zoete A, van Middelkoop M, Assendelft WJJ, de Boer MR, van Tulder MW. Benefits and harms of spinal manipulative therapy for chronic low back pain: systematic review and meta‑analysis of randomised controlled trials. BMJ. 2019;364:l689. doi: 10.1136/bmj.l689. Publisher | PubMed | PMC
  3. Qaseem A, Wilt TJ, McLean RM, Forciea MA; ACP Clinical Guidelines Committee. Noninvasive treatments for acute, subacute, and chronic low back pain: a clinical practice guideline. Ann Intern Med. 2017;166(7):514‑530. doi: 10.7326/M16-2367. Publisher | PubMed
  4. NICE. Low back pain and sciatica in over 16s: assessment and management. Guideline NG59. 2016–present. Guideline | Recommendations | NCBI Bookshelf
  5. Hayden JA, Ellis J, Ogilvie R, Malmivaara A, van Tulder MW. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021;9:CD009790.pub2. doi: 10.1002/14651858.CD009790.pub2. Cochrane Library | PubMed | Plain language
  6. Mayo Clinic Staff. Back exercises in 15 minutes a day. Accessed Aug 7, 2025. Link
  7. Mayo Clinic Staff. Cat–cow pose. Accessed Aug 7, 2025. Link
  8. Mayo Clinic Staff. Child’s pose. Accessed Aug 7, 2025. Link

Educational content only. Not a substitute for personalized medical advice.