Whiplash often happens in a moment, like a car being hit from behind, and the stiffness and pain can appear hours or even a day later. It is natural to feel shaken and worried about your neck. The reassuring news is that most people with whiplash improve, and gentle movement plays a big part in helping that happen.

What whiplash is

Whiplash happens when your head is suddenly jolted forwards and backwards, or side to side. This can strain the muscles, ligaments and joints in your neck. It can cause neck pain and stiffness, and sometimes headaches, shoulder pain or tiredness.

It can feel very sore, but in most cases, whiplash does not involve lasting damage. The tissues in your neck heal well, and most people find their symptoms ease over the following weeks to months.

Why moving helps

It is natural to want to hold your neck still after whiplash. But research has found that people who keep their neck gently moving and carry on with their usual activities tend to recover better than those who rest it or wear a collar.

Keeping your neck still can lead to more stiffness and can make the muscles more sensitive. Gentle, regular movement helps the tissues heal and helps calm the pain system.

The first few weeks

Some things to try while your neck settles:

• Keep up your usual activities as much as you comfortably can.
• Move your neck gently and often, rather than holding it still.
• Use warmth, like a warm shower or heat pack across your shoulders, to help tight muscles relax.
• Take short breaks from screens and reading to change position.

Gentle neck movements

Something to try a few times a day, moving only as far as feels comfortable:

• Slowly turn your head to look over each shoulder.
• Gently tilt your ear towards each shoulder.
• Tuck your chin in slightly, then relax.
• Slowly look up, then back down.
• Roll your shoulders backwards five times.

Some discomfort is normal, especially at first. Many people find they can move a little further each time. If a movement feels sharp, make it smaller and try again later. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Returning to normal activity

Getting back to your usual routine, including work, is an important part of recovery. You might need to adjust for a while, like taking more breaks or building up gradually. Some ideas:

• Take regular movement breaks at your desk.
• Build back to exercise gradually, starting with walking.
• When driving, turn your body as well as your head when checking behind you.
• Return to driving when you can turn your head comfortably enough to check your blind spots.

VIDA’s Pomodoro stretches, in the top right corner, can prompt you to pause and move during focused work.

Building strength

As your neck feels easier, strengthening the muscles around your neck and upper back helps them support your head more comfortably. Something to try two or three times a week:

• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.

If you would like to follow along, VIDA has short videos of shoulder squeezes and back lifts you can use at your own pace. If you have been given exercises by a physiotherapist, keep following those.

Looking after yourself

An accident can be stressful, and stress and worry can make pain feel louder. Poor sleep can too. Giving yourself time to recover from the shock as well as the physical strain is important. Slow breathing, letting your shoulders drop, and a calm wind-down before bed can all help.

If you find yourself feeling anxious about travelling or replaying the accident, that is a common reaction. Talking to someone you trust can help.

When to get it checked

If you notice numbness, tingling or weakness spreading into your arms or hands, it is worth speaking to your GP.

Your VIDA pain check-in can help you notice how your neck improves over time.

What to take away

• Most people with whiplash improve over the following weeks to months.
• Keeping your neck gently moving helps more than holding it still.
• Carry on with your usual activities as much as you can.
• Build strength as your neck feels easier.
• Look after your stress and sleep as well as your neck.

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