“We’re here to help you through every stage of your recovery from pain to full health and wellness.”
Updated: March 2026 | By Dr. Patrick Ryder, Dublin City Chiropractic
Starting chiropractic care is a big step — and the work doesn’t stop when you leave the clinic. What you do between sessions has a huge impact on how quickly you recover. Follow these six simple guidelines during the early stages of your treatment and you’ll give your body the best possible chance to heal.
Why You’re in Pain Right Now
Most people come to us for the first time because pain has started affecting their daily life — getting out of bed, sitting at a desk, sleeping, or simply moving around. What feels like a sudden problem has usually been building quietly for some time, with inflammation and irritation gradually progressing until the body can no longer compensate.
The good news: with the right care and a few simple habits, most people recover well — and faster than they expect.
6 Things to Do Between Chiropractic Sessions
1. Keep Moving
The worst thing you can do when in pain is stop moving entirely. Gentle, regular movement keeps blood flowing, reduces stiffness, and supports the healing process.
Move often, move gently, and move with awareness. Avoid heavy lifting or any activity that causes a sharp spike in pain — but don’t sit still for hours at a time either. Short, frequent walks are ideal.
2. Watch Your Posture
Every time you slouch, you’re putting unnecessary extra load on already irritated spinal structures. During your recovery, posture matters more than ever.
Aim to keep your spine in its natural three-curve position — head tall, shoulders back, lower back supported. This applies whether you’re sitting at a desk, driving, or relaxing on the sofa. If your usual chair or sofa doesn’t support you well, use a cushion or rolled towel behind your lower back.
3. Ice First, Then Heat
This is one of the most effective things you can do at home to manage pain and inflammation between sessions.
Ice: Apply an ice pack or a bag of frozen peas (wrapped in a thin cloth) to the affected area for up to 10 minutes at a time. You can do this 4–6 times per day, with at least one hour between applications.
Heat: If time allows, follow the ice with a heat pack for up to 10 minutes immediately after. Heat helps relax the surrounding muscles once the acute inflammation has been calmed.
Never apply ice or heat directly to bare skin.
4. Prioritise Sleep
Your body does the majority of its healing while you sleep. Recovery without adequate rest is significantly slower — it’s that simple.
Aim for at least 8 hours per night during your recovery. If you’re able to nap during the day, do it. Don’t feel guilty about resting — your body needs it right now.
If pain is disturbing your sleep, speak to your chiropractor. We can advise on sleeping positions and pillow support that can make a real difference.
5. Eat Well and Stay Hydrated
Your body is under physical stress and actively repairing tissue. What you put into it matters. Focus on anti-inflammatory foods — plenty of vegetables, lean protein, healthy fats (like oily fish, nuts, and avocado), and water.
Dehydrated spinal discs are more vulnerable to injury and slower to recover. Aim for 2–2.5 litres of water per day.
6. Follow Your Treatment Plan
Your chiropractor has recommended a specific course of treatment based on your individual condition, history, and goals. The frequency and number of sessions advised isn’t arbitrary — it’s based on what the evidence shows gets the best results for your type of problem.
Consistency matters enormously in chiropractic care. Attending sporadically or stopping early when the pain eases is one of the most common reasons people don’t get the full benefit of their treatment.
A Word on Pain Medication
Painkillers can help manage discomfort in the short term — and there’s nothing wrong with using them when needed. However, it’s important to understand what they’re doing: they’re reducing your perception of pain, not resolving the underlying problem.
One risk worth knowing about is the “false positive” — feeling better because the medication has dulled the pain, then overexerting yourself, which can set your recovery back significantly. If you are taking medication, be cautious and continue following your chiropractor’s movement and activity guidelines.
The goal of your chiropractic treatment plan is to address the root cause — so you don’t just feel better temporarily, but stay better long-term.
We’re With You Every Step of the Way
Recovery is a process, not an event. At Dublin City Chiropractic, we’re here to support you through every stage — from your first visit in pain to full health and function.
If you have any questions between sessions, don’t hesitate to get in touch. That’s what we’re here for.
📅 Book Your Next Appointment → 📞 (01) 6444555 📍 34 Fitzwilliam Street Upper, Dublin 2