Helping You Help Yourself

What Should You Do Between Chiropractic Visits?

A question we hear almost every day from patients—whether they’re coming in for ankle, hip, shoulder, or back pain—is:

“What should I be doing between visits?”

It’s a great question. The things you do at home can either support your progress or slow it down. Below is my take on some of the most common at-home strategies patients ask about, along with how helpful they really are.

Stretching

Stretch It Out

Rating: 3 out of 5

Stretching has a lot going for it. There’s almost no risk of injury, it’s easy to do, and it generally feels good. Those are big positives.

The reason it doesn’t score higher is that muscles naturally like to return to their original length. Unless you’re very consistent, the benefits of stretching tend to be short-lived. That doesn’t mean it’s useless—just that it works best as a regular habit rather than an occasional fix.

Ergonomic Chairs

Fancy But Not Very Helpful

Rating: 1 out of 5

Ergonomic chairs can cost anywhere from a couple hundred to several hundred dollars, but unfortunately, they don’t deliver the return most people expect.

What your body really craves during the workday is movement and variety, not a perfect seated position. Instead of investing in a chair, I’d rather see you:

• Get up for about 20 seconds every 20 minutes and move around

• Take a 20-minute walk once during the middle of your day

That combination is far more valuable than even the most expensive chair.

Supplements

Rating: 4 out of 5

Supplements can be very helpful, but they should always be taken with guidance from a healthcare professional. Dosage, tolerance, and potential allergies all matter.

Some supplements I commonly like for patients include:

• Omega-3 fatty acids

• Collagen

• A good-quality multivitamin

When used appropriately, supplements can be a strong addition to your overall care plan.

Resistance Exercise

Lift For Life

Rating: 5 out of 5

This one is a clear winner.

Our muscles respond extremely well to resistance—whether that comes from bands, weights, or bodyweight exercises. Stronger muscles help you move more easily and provide important protection for your joints.

If there’s one thing to prioritize between visits, this is it. Strong bodies tend to be more resilient bodies.

Sleep Position

Rating: 0–1 out of 5 (with an asterisk)

This might be surprising, but sleep position doesn’t rank very high. Side-lying is generally preferred, but here’s the catch: sleep positions are largely unconscious motor patterns.

You can hear the best advice in the world, but once you fall asleep, your body usually defaults to the position you’ve been using since childhood. Because of that, there’s only so much control you have here.

Final Thoughts

Small, consistent habits between visits can make a meaningful difference in how you feel and how quickly you progress. Focus on what truly helps—movement, strength, and smart recovery—and don’t stress too much about the rest.