Tips to manage whiplash at home

By Medically reviewed by Panel Perubatan Hello Doktor

Whiplash is a condition where there is a sudden back and forth movement of the neck. It can be a result from an injury. Sometimes whiplash is known as cervical strain or cervical sprain. Whiplash often happens after you have experienced a car accident, especially when your bike or car is hit from the rear. Sports activities and assault can also cause whiplash.

The medical treatment for whiplash is depended on the level of injury. You can treat whiplash at home if your condition is not severe. Here are some tips to help with your whiplash:

Keep up neck movement

It might sound strange but you need to keep some gentle movement so you can avoid getting stiffness in your neck. It might be painful, but keeping minimal movement to your neck can help you heal faster and improve its movement. If you happen to feel pain, don’t worry, that is normal and will not further damage your neck.

Wearing a neck brace or collar will only prolong your symptoms and delay your recovery. It is advised not to use these things if you want to heal sooner.

Get stretching

Stretching your neck can help promote healing. Range of motion exercises and stretching can reduce stiffness and relieve pain. You can try controlled exercises, such as those used in yoga, to improve your strength and posture, as well as prevent the risk of getting whiplash.

You can ask your doctor to recommend a chiropractor. The chiropractor will use hand massages to manipulate your spine to improve your neck’s range of motion and guide you to take care of your neck.

If you experience muscle spasms for more than a week, massage can be extremely beneficial. Massage unwinds the neck muscles by dilating blood vessels that enhance blood circulation. Taking a hot shower before rubbing the neck area is a good idea for more relaxation.

Choosing the right pillow

Depending on the height or firmness of the pillow, it can worsen or relieve pain during recovery process of a whiplash injury. To decrease neck pain, you have to choose the right pillow, especially the water-based ones. The perfect pillow for people with whiplash is a pillow that will support the curve of your neck. A good pillow can be effective in lowering neck pain and headache, and in supporting sound sleep.

To prevent damaging the tissues in the neck, it is recommended that you avoid sleeping on your stomach. Try bending the head and neck for a few degrees for perfect sleeping position.

Have a good posture

Make sure that you always maintain a good, upright posture by keeping your back straight while sitting, standing and walking. Remember to adjust your chair and computer screen in the right way if you spend a lot of time using a computer.

If you are facing severe injuries, or if the pain last for 6 months or get worse even with treatment at home, it’s time to talk with your doctor for finding any other reasons for the pain or for medical help.

Hello Health Group does not provide medical advice, diagnose or treatment.

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Review Date: September 8, 2016 | Last Modified: December 8, 2019

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