Patient Resources.
Your care doesn't stop when you leave our office.
The adjustment is the most important part of what we do — but what you do between appointments matters too. This page is our resource library: honest answers to the questions patients ask most, plus guidance to help you get the most out of your care.
What to Expect at Your First Visit
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No surprises. Here's exactly what happens.
We know that visiting a chiropractor for the first time — especially if you're in pain — can feel uncertain. Here's what to expect when you come to see us.
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Your consultation.
We start by listening. We want to understand not just where it hurts, but what your life looks like: your work, your activity level, your history, what you've tried before. This conversation matters, and we take time with it.
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Your examination.
We'll conduct a thorough physical examination, including postural assessment, range of motion testing, and palpation of the spine. Before any adjustment, Dr. Johnson will almost always require full spine X-rays — this is central to the Gonstead approach, which relies on precise structural analysis before any correction is made. X-rays can be taken at our office, or if you've had spinal X-rays taken recently, bring them along on a disc and we'll review them together.
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Your adjustment (if appropriate).
If we identify a problem we can help with, we'll often begin care on your first visit. Using the Gonstead method, your adjustment is specific to you — targeted only at the vertebrae that need correction.
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What you might feel afterward.
It's common to feel some mild soreness after your first adjustment, similar to how you might feel after a good workout. This typically resolves within 24–48 hours. Many people also feel immediate relief, increased mobility, or a sense of lightness they haven't had in a long time.
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What to wear
Wear comfortable clothing and plan for about an hour for your first visit. Follow-up visits are typically shorter.
After Your Adjustment
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Getting the most out of your care.
The hours after an adjustment are an important window. Your spine has just been moved into a better position — your job is to support it staying there.
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Drink water.
Hydration supports the discs and helps the body flush out the inflammatory byproducts that are released when pressure is removed from nerves.
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Ice, don't heat.
Ice, don't heat (unless we've told you otherwise). If there is inflammation, ice is your friend. 15–20 minutes on, at least 40 minutes off. Never sleep with ice on.
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Sleep on your back or side.
Sleep on your back or side — not on your stomach, which rotates the cervical spine and can undo some of the correction.
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Notice how you feel.
If you experience anything unusual, call us. We want to know.
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Over the following days.
Continue with any exercises or stretches we've recommended
Pay attention to your posture, especially at work
Keep your next appointment — consistency is everything in chiropractic care
How Often Should You Come?
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The honest answer.
This is one of the most common questions we get, and the honest answer is: it depends — but here's how we think about it.
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Phase 1: Relief care
If you're coming to us in pain, the early phase of care is typically more frequent — often 2–3 visits per week for a few weeks. The spine needs repetition to hold its correction, especially if the problem has been building for a long time. Think of it like wearing a retainer after braces: the adjustment moves things, but the tissues need time to adapt to the new position.
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Phase 2: Corrective care
As you stabilize, visits become less frequent. We'll typically move to once a week, then every two weeks, as your spine holds its correction for longer periods.
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Phase 3: Wellness care
Many of our patients, once they're out of pain and stable, choose to continue with periodic maintenance care — usually once or twice a month. This isn't about dependence. It's a choice, and we respect whatever you decide.
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One adjustment is often not enough.
What we'll tell you plainly: one adjustment is often not enough to solve a problem that took months or years to develop. Patients who commit to a course of care consistently get better results than those who come in for a single visit and expect a miracle. We'll always tell you honestly what we think you need — and why.
Strengthening & Support Exercises
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The work you do at home matters.
Chiropractic adjustments correct spinal misalignments — but the muscles, ligaments, and fascia surrounding the spine also play a role in keeping it in place. Targeted exercise supports your adjustments and accelerates your progress.
We give each patient personalized guidance based on their specific situation. Some foundational approaches we frequently recommend follow.
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Foundation Training.
Developed by Dr. Eric Goodman, Foundation Training is one of the most effective approaches we know of for strengthening the posterior chain — the muscles of the back, glutes, and hamstrings that support proper spinal alignment. Rather than isolating individual muscles, Foundation Training teaches the body to work as an integrated unit, reducing the compressive forces on the lumbar spine.
We recommend Dr. Goodman's work highly. His videos are free and accessible on Foundation Training YouTube channel.
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Core stability (not just "sit-ups").
True core stability is about building a brace around the spine — not just crunching the abdominals. Exercises like dead bugs, bird dogs, and modified planks build the deep stabilizing muscles that protect the spine from within.
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Hip flexor stretching.
Tight hip flexors — almost universal in people who sit for work — pull the lumbar spine into hyperlordosis and contribute to lower back pain. Daily stretching of the psoas and hip flexors is one of the highest-value things most patients can do.
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Walking.
Never underestimate it. Regular walking, with good posture and relaxed arm swing, is one of the best things you can do for your spine. Aim for at least 20–30 minutes daily.
Icing vs. Heat — What to Use and When
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When in doubt, ice it.
One of the most common mistakes people make when managing pain at home is reaching for heat when they should be using ice — and vice versa.
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Ice (cold therapy).
Use ice when there is acute inflammation: a recent injury, a flare-up of pain, or soreness following an adjustment. Cold constricts blood vessels, reduces swelling, and slows nerve conduction — which reduces pain.
How to use it: A gel ice pack or a bag of frozen peas wrapped in a thin towel (never directly on skin). Apply for 15–20 minutes. Wait at least 40 minutes before reapplying. Do not fall asleep with ice on your body.
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Heat (thermal therapy).
Heat is appropriate for chronic tightness and muscle spasm — not acute inflammation. Heat increases blood flow and relaxes soft tissue, which can be helpful for stiff muscles that have been tight for a long time.
The caution: Heat on an inflamed area can make inflammation worse. If you're not sure whether you're dealing with inflammation or chronic tightness, default to ice.
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The rule of thumb.
New injury or flare-up → ice
Chronic stiffness with no acute inflammation → heat
Just had an adjustment → ice if sore
Not sure → ask us
FAQs
What should I bring to my first appointment?
If you have recent spinal X-rays, bring them on a disc — Dr. Johnson will review them as part of your assessment. Otherwise, just bring a valid ID, any relevant medical history or imaging reports, and wear comfortable clothing you can move easily in. Plan for about an hour for your first visit.
How often will I need to come in?
This depends on your condition and how your body responds to care. In the early phase, visits are typically more frequent — sometimes two to three times a week — to establish correction. As your spine stabilizes, the frequency reduces. Many patients eventually move to monthly maintenance visits. Dr. Johnson will outline a realistic care plan at your first appointment and adjust it as you progress.
Can I come in just for a one-off adjustment?
You're welcome to come in, and Dr. Johnson will assess your spine thoroughly before any adjustment is made. That said, a single visit is rarely enough to resolve a problem that has been building over time. We'll always be honest with you about what we think is needed and why — and we respect whatever you decide.
Do you see children?
Yes — Dr. Johnson sees patients of all ages, including infants. In fact, some of the most dramatic results in chiropractic come from adjusting very young children, whose nervous systems respond quickly and powerfully to correction. Birth itself can place significant stress on a newborn's spine, and early chiropractic care can address issues that might otherwise go unnoticed for years. If you're wondering whether your child might benefit, call us — we're happy to talk it through.