HELPING YOURSELF AFTER A WHIPLASH INJURY
A whiplash injury is usually one where the head is thrown rapidly backwards
on the neck and then rapidly
forwards, this typically happens in a car accident. This rapid movement
causes bruising to the soft tissues that surround the small joints
of the spine and spasm in the muscles in the neck. This results in
symptoms of pain and stiffness. These symptoms gradually ease as the
bruising and inflammation resolve. What can you do to help yourself
after a whiplash injury?
- Pain
To ease the symptoms of pain you can either ease the pain with a cold compress in the area of the pain or by the application of a hot water bottle/heated towel, or wheat bag - Movements
Getting movement back is very important. The soft tissues need to be stretched gradually so that normal
movement can be regained - Exercises
Sit up straight, straighten up, slowly bend your head forwards so that your chin touches your chest, then look up taking your head as far as it will comfortably go
Straighten up again, look over each shoulder in turn
Do each movement slowly and comfortably
Try to touch each ear down onto each shoulder
Shrug your shoulders up to your ears and down again. As you let them drop, feel the muscles around your neck and shoulder and then relax - Posture
Remember your posture when sitting, driving, reading and standing and avoid slouching. When working, stretch
and rest your neck frequently. Here is an exercise to maintain correct neck posture:
Keep your back straight and shoulders braced
Tuck your chin in and push your head backwards as if trying to push it against a wall behind you and then relax, allowing your head to return to a normal position
Your exercises will be painful initially as the soft tissues are stretched but will not harm your neck. You can repeat the exercises as often as you like. Try to move your neck a little further each day
- Cervical collars
If you are given a cervical collar to wear do not drive in whilst wearing it, but do wear if travelling by bus or train. After 48 hours try to reduce the use of the collar. Extended use of the collar can prolong symptoms - Sleep
Sleep with your neck in a position so that your head is in a straight line with your body. Do not use too many
pillows. If you have been given a collar you can wear it to bed, or you could try using a rolled up towel tucked inside your pillow case to support your neck
General Do's and Dont's
- Maintenance of good posture is essential
- Do start the day with your exercises to relieve any stiffness in
your neck
- Exercises can cause an initial pain increase when you start them,
but they will help
- Do not roll the head around, and avoid quick movements, especially
turning the head quickly
- Avoid positions and movements which aggravate your neck e.g. lifting
heavy objects, carrying heavy shopping bags
- Avoid triangular shaped pillows
- Do not sleep face down, as this places great strains on the neck
- Do not lie in the bath for any length of time, as this bends your
head and neck excessively
If pain persists seek the advice of your GP or Practice Nurse
Source: BSHS
NHS
Direct 0845 46 47 www.nhsdirect.nhs.uk
