Whiplash Advice

The Do’s and Don’ts for a speedy return to normal

How to deal with whiplash, based on the latest research.

KEEP ACTIVE

Continue with your normal lifestyle. Walk, work and be active. If you have pain, pace yourself and have short periods of rest. Try to do a little more and faster every day.

EXERCISE

DO Stretch your neck in all directions – forwards, backwards and side to side. 10 times an hour.

DO Stretch your shoulders, shrug up whilst breathing in and stretch down when breathing out.
Circle your arms, one at a time.
10 times an hour.

DO Strengthen your neck. Put your hand against your head and apply pressure until you feel your neck muscles working. Apply pressure to each side, then front and back in turn.
10 times an hour.

DO Try sleeping with a variety of different pillows – whatever is comfortable is right for you.

PHYSIOTHERAPY

Can be useful, but can’t do the exercises for you. If after 2 weeks you are not making progress, you may wish to contact a physiotherapist.

DON’T rest in bed or in a collar for more than a short time.

DON’T avoid movement, you WON’T do yourself harm.

DON’T slouch! Keeping good posture really helps.

DON’T wait for your doctor or physiotherapist to fix your neck, you can help yourself to recover by following the advice on this leaflet.