What is Whiplash And 3 Effective Home Exercises to Manage It

Each year, about three million people experience whiplash injuries to their neck and back. Of these three million people, only about half will fully recover. Research has shown, about 600,000 of those individuals can have long-term symptoms, and 150,000 were disabled because of the injury and if it is not treated in time.  

The body usually heals the symptoms of whiplash, but you will have to support the process by taking care of it and exercising. Severe and chronic cases may need a longer treatment plan. To manage your symptoms, you can do these 3 exercises at home that does not require any tools or equipment.  

What is Whiplash? 

Whiplash is a form of neck sprain when the intervertebral joints, disks, ligaments, and nerves are affected and can be damaged when sudden movement is forced on the neck and upper spine.  

The backward and/or forward jerking motion result in pain and stiffness in the muscles around the neck. Most often with treatment and time, the pain and symptoms go away, but for people with severe symptoms it could take longer.  

What Causes Whiplash? 

The most common causes are situations where your neck goes through a jerking motion i.e. movement, speed, or directions suddenly changes. Some of the events that can lead to whiplash are: 

1. Motor vehicle crashes: This is the most common factor  

2. Contact sports: Injury during football, rugby, hockey specially when tackles and contact hits 

3. Roller coaster: Sudden movements during a ride on a roller coaster can cause neck jerks 

   
   

While the above are the most common possible causes, whiplash can happen in many other ways. Even simple slips and falls can cause whiplash under the right circumstances 

Symptoms of Whiplash 

Symptoms of whiplash most often start within days of the injury. The symptoms may vary depending on the severity, but these are the most common ones: 

1. Neck pain and stiffness. 

2. Worse neck pain with movement.  

3. Signs of injury, swelling and bruising 

4. Headaches, often at the base of the skull  

5. Muscle weakness 

6. Tenderness or pain in shoulder, upper backs, and/or arms 

7. Numbness in the arms 

8. Tiredness and dizziness in the day  

9. Blurred vision and trouble focusing 

10. Memory problems 

11. Ringing in the ear, tinnitus 

12. Trouble sleeping  

13. Difficult swallowing  

14. More severe symptoms could be fractured or displaced bone in neck  

    
    
    
    

Home Exercises to Manage Whiplash 

Whiplash with minor symptoms can be managed with physical therapy and some home exercises. Here are three exercises that can help: 

1. Upper trap stretch: Bring your ear to your shoulder with your hand and hold for 15 seconds. Do not force the turn and slowly turn your head to the side. Repeat it on the other side.  

2. Seated Trunk Rotation: Cross arms such that the right hand is on the left shoulder and left hand on the right shoulder. While seating, slowly turn from the waist to the right, stay there for 5 seconds. Repeat it on the other side.  

   
   

3. Overhead Reach Stretch: While standing up, slowly stretch both arms over your head. Don’t stretch it too much and you can use a stick or broom handle to move both arms at the same time. 

Physical Therapist, Briana explains Whiplash and shows an exercise to manage its symptoms

Common Whiplash Treatment Options  

Depending on your symptoms, the treatment plan and routine would vary but below are the common treatments for whiplash. Some of them could be helpful right after the injury and others are better for long-term problems.  

1. Cold/heat application: Applying ice pack when you have a swelling for the first 7 to 10 days and heat application can be good for the days after to relax the muscles.  

   
   

2. Physical therapy: A physical therapist can assess how well you can move your neck and give you exercises to help you recover. 

   
   

3. Medications: Muscle relaxants, nonsteroidal anti-inflammatory medicines, and creams and gel pain relievers can help prevent neck muscles from being too tight and reduce pain in day to day living. Steroid injections can help relieve pain in severe cases.  

   
   

4. Therapies and stimulations: Transcutaneous electrical nerve stimulation (TENS), massage therapy, acupuncture, and chiropractic care can help relieve pain and muscle tension, but they do not necessarily change the symptoms.  

   
   

5. Immobilization: Your doctor can prescribe you bed rest or little to no movement in cases of severe symptoms.  

   
   

Note: It is important to consult your primary care provider or a specialist before you start any specific therapies or treatments. 

Whiplash can recover within days or a few weeks whereas severe whiplash can take several weeks or months to heal. Your healthcare provider is the best source of information of what you can expect and do for your case.  

At BURD Physical Therapy, we take a comprehensive and patient-focused approach to physical therapy. Our structured process ensures you get the right treatment at the right time, tailored to your specific needs and recovery goals. 

Book an appointment