- Step 1: Apply ice pack Apply an ice pack to your neck for 15 to 20 minutes when symptoms occur. An ice pack will reduce the pain and any inflammation.
- Step 2: Exercise neck Do neck exercises by keeping your head in a neutral position and looking forward, then slowly tilting your head side to side. Do five to 10 repetitions.
- Step 3: Exercise shoulder Perform a shoulder roll exercise by relaxing your body and slowly rolling your shoulders forward in a circular motion five to 10 times, then backward five to 10 times.
- TIP: Contact your doctor if your pain is accompanied by headaches, fever, or muscle aches.
- Step 4: Get a massage Get a massage to ease tense muscles. Take a warm shower before a massage to help relax your muscles.
- Step 5: Posture Practice healthy posture. Stand straight and tall with your shoulders back. Stay in a neutral position without slouching.
- TIP: Some people get relief from neck pain by seeing a chiropractor and getting regular adjustments.
- Step 6: Use a supportive mattress and pillow Sleep on a firm, supportive mattress and avoid lying on your stomach. Your pillow should also support your neck. When lying on your pillow, your spine should be straight and your neck in a neutral position.
- FACT: Did you know? Between 15 and 40 percent of whiplash victims suffer pain months after the injury occurred.
You Will Need
- An ice pack
- Neck and shoulder exercises
- A massage
- Good posture
- A supportive bed and pillow
- Chiropractor (optional)