Flu Season in Plano: Taking Care of Your Back and Neck While You Recover

Adams Chiropractic Health Center · November 6, 2026

Every fall and winter, flu season sends many Plano families to the couch for days at a time. Between the body aches, long hours in bed and fewer trips outside, it is common to come out of an illness with a stiff neck, a sore lower back or both.

At Adams Chiropractic Health Center, we have cared for the Plano community since 1978. Here is how to look after your spine and muscles during and after a rough few weeks.

First, a note on the flu itself

Chiropractic care is not a treatment for the flu. If you have a fever, trouble breathing, chest pain or symptoms that are getting worse, contact your medical provider or urgent care. Once you are feeling better, we are glad to help with the aches that tend to linger.

Why you may feel stiff after being sick

• Long stretches in bed. Lying in one position for days can leave the neck, shoulders and lower back tight.
• Poor sleeping positions. Propping yourself up on extra pillows or sleeping on the couch can strain the neck.
• Coughing and congestion. Repeated coughing can tire the muscles of the chest, ribs and back.
• Less movement. When you are not walking or stretching, joints and muscles can feel stiff when you start moving again.

Simple ways to ease back into your routine

1. Rest first. Give your body the time it needs before returning to normal activity.
2. Change positions often. Even when resting, shift your position and sit up for short periods when you are able.
3. Support your neck. Use one supportive pillow instead of a tall stack.
4. Start gentle movement when you feel ready. Short, easy walks and light stretching can help you ease back in.
5. Drink water and eat regular meals. Staying hydrated helps your muscles feel better.
6. Listen to your body. If a movement causes sharp pain, stop and let us know.

When to schedule a visit

Consider calling us once you are feeling better if you notice:

• Neck or upper back stiffness that does not ease up shortly after your illness resolves
• Lower back soreness after time spent lying down
• Headaches that seem related to neck tension
• Trouble returning to your usual exercise or daily activities

Our experienced chiropractors, Dr. Homer C. Adams II, D.C., and Dr. Willie Ow, D.C., offer personalized chiropractic treatment plans, including spinal adjustments, spinal decompression, acupuncture, cupping, and physical rehabilitation with therapeutic exercise. We take a conservative, nonsurgical approach and tailor care to each patient. Learn more about chiropractic care in Plano, TX or see our new patient information.

Individual results vary. This article is for general information and is not medical advice. Talk with your medical provider about flu symptoms and treatment.