What Should You Do After a Massage or Chiropractic Session?

At Epoch Health, your care doesn’t end the moment you walk out the door. What you do after your massage or chiropractic treatment plays a huge role in how your body recovers, adapts, and improves over time.

Whether you've just had a deep tissue massage to ease tension or a chiropractic adjustment to realign your spine, following a few simple post-treatment guidelines can help you get the most out of your session.

1. Drink Plenty of Water

Hydration is key after any bodywork. During a massage or adjustment, your muscles release tension and metabolic waste that needs to be flushed from your system. Drinking water helps your body eliminate these byproducts and supports overall tissue recovery.

2. Skip the Intense Workout (Just for Now)

After treatment, your body needs time to integrate the changes. Avoid intense exercise, heavy lifting, or high-impact movement for at least 24 hours. Gentle walking, light stretching, or mobility exercises are great alternatives.

3. Ice or Heat?

If you experience any soreness or tenderness after your session, a little ice can help reduce inflammation. On the other hand, if your muscles feel tight or achy but not inflamed, a warm compress or shower may help increase blood flow and promote relaxation. Always ask your practitioner which is better suited for you.

4. Pay Attention to How You Feel

It’s normal to feel a bit sore or fatigued after treatment—especially if it’s your first time or if deeper pressure was used. This is your body responding to the changes. If pain persists or worsens, don’t hesitate to reach out to your practitioner for guidance.

5. Take a Warm Bath or Shower

A warm bath can work wonders post-session. Not only does it help your muscles relax further, but adding Epsom salts can also assist in reducing residual muscle tightness and inflammation.

6. Follow the Practitioner’s Advice

If your practitioner gave you home exercises, posture tips, or lifestyle recommendations—follow them! These are designed to support your progress between sessions and promote long-term improvement.

7. Get a Good Night’s Sleep

Sleep is when your body does its best repair work. After a session, prioritise rest to allow your nervous system and musculoskeletal system to fully benefit from the treatment.

8. Mind Your Posture

How you move, sit, and sleep after your session can either support or undo the work done. Be mindful of posture when at your desk, driving, or lying down.

9. Consistency is Key

While you may feel better after one visit, lasting results come from regular care. Whether it’s addressing chronic issues or maintaining optimal wellbeing, sticking to your treatment plan is essential.

Conclusion

At Epoch Health, we’re here to support your health journey—not just in the clinic, but in your daily life. Simple aftercare steps can help your body heal faster, hold adjustments longer, and feel better overall.

If you have any questions after your session, don’t hesitate to reach out to your practitioner. We're here to help you move well, feel well, and live well.