Bend over touch the ground and slowly raise back up. As you raise up try to raise one vertebra at a time from the bottom of the spine moving up. This is not a power move so don't strain. You've shooting for a calm relaxed feeling afterward.

My opinion of Chiropractic is that the good ones are trying to externally align spinal problems caused by unbalanced muscle strength. They can get you back in alignment temporary but the cause remains. Unless you address the root cause of the problem you'll have to keep going back.