Whiplash | Top tips for a speedy recovery
Whiplash has the potential to become a long term pain in the neck (sorry yes, pun intended!). Implementing the correct advice in the early hours and days post injury can mitigate this.
In our previous blog, we discussed what whiplash is, what causes it, what the symptoms are and when to seek medical input. We will now equip you with our top tips for a speedy recovery!
Top tips for a speedy recovery
1. Do NOT wear a collar!
Long gone are the days where it is advisable to immobilise the neck for prolonged periods in a soft collar. Although this may feel comfortable and reassuring in the short term, rest and immobilisation have been shown to hinder recovery.
2. Keep moving
The advice these days is quite the opposite of wearing a collar. Better outcomes are associated with gentle movements of the neck and an early, graded return to normal activities.
3. Do specific neck exercises
It is likely that the neck will feel stiff following a whiplash injury. You may also experience muscle spasm. Regular, gentle movements of the head, neck and upper back such as these will help to reduce pain and spasm and restore normal movement.
4. Take the drugs!
There may be a temptation to avoid moving the head and neck due to pain. Taking some over the counter pain medication, or something stronger prescribed by your GP can help to keep a lid on the pain and make keeping mobile more tolerable. Pain medications are more effective if you take them regularly. They are less effective if you wait until the pain is very bad before taking them.
5. Apply heat or ice
Applying regular heat or ice for 10-20 minutes throughout the day can have a pain relieving effect and make movement and exercises more comfortable.
6. Think posture and take regular breaks
Your neck will not thank you for slumping over your desk in a hideous posture for hours at a time. Take regular breaks from our desk to complete the above exercises and follow this link to learn more about recommended desk based working postures.
7. Consult a physiotherapist
While whiplash often heals on its own over time, physiotherapy can help manage pain, restore movement, and prevent further complications. The treatment approach will depend on the severity of the injury and the individual’s needs. Physiotherapy is likely to consist of ‘hands on’ treatment such as joint and soft tissue mobilisations, postural education and exercises. They may recommend acupuncture or sports massage.
8. Consider psychological support
Whiplash can occur as a result of a significantly traumatic event. The psychological impact of this combined with being in pain for a prolonged period of time is likely to be unhelpful for your recovery. Speak to your GP about the psychological support options (such as talking therapies) that are available to you.
9. Consider your sleeping position
It is likely that sleeping on your front will be uncomfortable in the early period following your whiplash injury. It is therefore recommended that you sleep either on your back or your sides. The neck should ideally be supported in a ‘neutral’ position with the natural curve of your neck supported. If you are a side sleeper, consider how many pillows you are using. Too few and your head will tilt down, too many and your head will tilt up; both of which are likely to aggravate the neck. You may find it helpful to try a memory foam pillow such as this one from Groove.
10. Remain patient!
Finally, remain patient! The recovery time for whiplash varies from person to person and largely depends on the severity of the injury, the treatment provided, and individual health factors. In most cases, mild to moderate whiplash can heal in a few weeks to a few months. More severe cases, and whiplash in people who have pre-existing conditions such as arthritis (spondylosis) or degenerative disc disease may take longer to recover.
The above advice will get you off to a good start but to book a face to face assessment and bespoke treatment plan click here, or alternatively call our friendly reception team on 0114 267 8181.
