Like all acute injuries necks primarily require rest but this is difficult to do in an upright position because of the affect of gravity. Therefore sit or lie down with your head supported by pillows as much as is necessary. However, you should try to gently move your neck forward and back and to the side as far as your pain will allow 4-5 times, 3 or more times a day. This will prevent your joints from stiffening up and causing long-term problems with your neck. Collars are not currently recommended for the treatment of whiplash.
Heat relaxes muscles and can help with the pain. A warm wheat pack that can be heated in the microwave is ideal but a hot water bottle containing warm water and wrapped in a towel will also work. In a pinch you could use wet towels that have been in warm water but this does get messy! Please remember to use only a comfortable heat, no warmer than a bath, so that you do not burn yourself. A slight reddening of the skin is all that is required. Most people prefer heat on their back or neck but if you find that heat creates more pain, try a cold pack instead.
Your pain may get worse over the first 48 hours following a whiplash but then should gradually calm down. As you get better, gradually increase your activity. Try to regain your full range of movement before returning to vigorous activity and heavy lifting.
Remember – listen to your pain. If you get significant pain during an exercise or activity, stop. If an activity worsens your pain, stop.
If your pain does not start to calm down after 72 hours or you are getting referred pain, pins and needles, numbness or hot and cold sensations in your arm or head you may require physiotherapy treatment, please contact Lea Valley Physio for an appointment. You will also need to see your GP if over-the-counter painkillers do not reduce your pain.
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