You'll get a lot more value out of your money going to a chiro who is certified at the biomechanics level with ART - a skill it doesn't sound like the chiro you saw has. You can look for one here:
http://www.activerelease.com/providerSearch.asp.
Tbh I'm not sure the readjustments/realignments help too much long-term unless you fix muscle imbalances, get rid of muscle adhesions, etc. that caused the issue in the first place. But, my guess is that it helps you during the process to get to that point. But ART actually helps fix the muscle tissue causing many problems.
If it's not possible to find a good ART chiro (or even if you do) you should be doing daily SMR work if your back is as messed up as you say it is. However, you probably shouldn't do SMR directly to your lower back (at least until you're more experienced and even then maybe not) but to your glutes, hamstrings, and quads (and upper back):
What is SMR?
SMR stands for Self-myofascial release and allows you to help your muscles be more pliable. While stretching helps the overall length of your muscle, SMR will help you with the tone of your muscle - key to preventing injuries and allowing for optimal stretching and mobility. SMR should help you remove knots from your muscles however, if you have significant injuries or muscle issues, ART may be necessary to truly rehab your muscles. ART is outside of the scope of this but it's recommended to find a specialist who has biomechanical certification in your area for best results: [link to online ART directory].
What equipment is needed for SMR?
Roller: A foam roller or PVC pipe that you can roll on to hit large muscle groups and break up soft tissue adhesions.
Rollers come in many different densities (white = less dense, black = most dense). And you can always "graduate" to a PVC pipe (wrap in athletic tape for grip) or rumble roller (dense foam roller with knobs) once you're not getting as much out of your less dense rollers.
Ball: A small ball of some sort that you can lay or lean on to apply pressure to large and small muscle groups to break up soft tissue adhesions.
A lacrosse ball is generally ideal however, beginners can use a tennis ball if there are too many surface adhesions to work with the harder lacrosse ball. Also note that any small round object would work and some people may prefer a baseball or even softball.
Stick: TheStick can be really useful for hitting areas like the hamstrings or calves that are difficult to hit with a roller when trying to balance on the muscle group and relax into the pain of the adhesion.
I tried rolling once and it was painful – how hard should I go?
When you start rolling, it can be quite painful if you try using a dense roller or lacrosse ball so take your time working up – you’ll likely want to start with a white foam roller. However, SMR work should be painful! It is a sign that you’ve found a tight area with adhesions that should be broken up. Get used to relaxing your muscle into the pain for the best results. Also, try to stay relaxed in general – if you’re gritting your teeth and tensing your face, chances are your muscle isn’t as relaxed as it could be. Don’t be afraid to take it slowly with a painful spot and not put as much pressure/weight on the roller or ball as you being to loosen it up.
Is there a written primer for SMR from an expert?
Sure, Eric Cressey and Mike Robertson have a nice primer on T-Nation you can read to get started:
http://www.t-nation.com/free_online_...44261362.hydra. This should be good for beginners but to really zero in on problem areas and unlock your muscles optimally, you'll want to start using more advanced techniques.
How do I do the SMR techniques people often mention? It's helpful to know I should "roll my pecs" but what does that entail?
Check out various SMR techniques below organized by general muscle area. Note that while you may be experiencing pain in one area of your body, the muscles that could be causing it could be elsewhere. E.g. front shoulder pain often has to do with rotator cuff or back muscles, while knee pain can involve any muscle or soft tissue area in your lower body.
Glutes
Roller:
Ball on floor:
http://www.youtube.com/watch?v=8caF1Keg2XU#t=02m45s
This can also be done lying down on your back with your body fully extended and crossing the leg of the glute you are SMRing to your other leg - so basically what this guy is doing but lying down. It will help get to deeper adhesions and also, it's extremely tough to relax into the ball using the technique shown in the video as it may hurt a ton (e.g.
http://www.youtube.com/watch?v=J3dSu...eature=related) in which case, definitely try the lying down on your back method for a few days or weeks until it’s not as painful.
Hip flexors
Theracane:
http://www.youtube.com/watch?v=UMTCd...eature=related
You can do this with a ball instead (which is what I do).
Quads
http://www.youtube.com/watch?v=8caF1Keg2XU
TFL
IT band
Outside
http://www.youtube.com/watch?v=8caF1Keg2XU#t=00m40s
Inside
http://www.youtube.com/watch?v=8caF1Keg2XU#t=00m40s
Hamstrings
I have not compiled anything for hamstrings but what will almost certainly go here is sitting on a bench and putting a ball underneath you upper hamstring - then folding forward at the hips while relaxing your hamstring. Then as you work your way to the lower hamstrings, lift your leg instead of folding forward at the hips to work on that muscle.