First Aid:

Steps to take care of your whiplash injury include:

• Take over-the-counter pain relievers such as ibuprofen (Advil, Motrin IB) or acetaminophen (Tylenol).
• Apply heat or ice to the painful area. One good method is to use ice for the first 48 - 72 hours, then use heat after that. Heat may be applied with hot showers, hot compresses, or a heating pad. Be careful not to fall asleep with a heating pad or ice bag on. This can give you burns or frostbite.
• Reduce or stop your normal physical activity for the first few days. This helps calm your symptoms and reduce swelling (inflammation).
• Perform slow range-of-motion exercises -- up and down, side to side, and from ear to ear -- to gently stretch the neck muscles.
• Have a partner gently massage the sore or painful areas.
• Try sleeping on a firm mattress without a pillow or with a special neck pillow.
• Use a soft neck collar for a short period of time to relieve discomfort. (Using a soft neck collar for a long time can make the neck muscles weaker and prolong your neck pain.)

You may want to reduce your activity only for the first couple of days. Then slowly resume your usual activities.

Do not perform activities that involve heavy lifting or twisting of your back or neck for the first 6 weeks after the pain begins. After 2 - 3 weeks, slowly begin exercising again. A physical therapist can help you decide when to begin stretching and strengthening exercises and how to do them.

Other steps that may help your neck pain improve are:

• Use relaxation techniques and regular exercise to prevent stress and tension in the neck muscles.
• Learn stretching exercises for your neck and upper body. Stretch every day, especially before and after exercising. A physical therapist can help you learn how to stretch correctly.
• Use good posture, especially if you sit at a desk all day. Keep your back supported. Adjust your computer monitor to eye level. This prevents you from having to look up or down.
• If you work at a computer, stretch your neck every hour or so.
• Use a headset when on the telephone, especially if answering or using the phone is a main part of your job.
• When reading or typing from documents at your desk, place them in a holder at eye level.
• When you sleep, make sure your pillow supports your head and neck comfortablhy. You may need a special neck pillow. Make sure your mattress is firm enough.
• Use seat belts and bike helmets to prevent injuries while riding in a car or on a bike.

Call immediately for emergency medical assistance if:

Call your doctor if:

• Neck pain and stiffness come back after they had cleared up
• Neck pain is severe
• The pain spreads to your shoulders or arms
• You have numbness, tingling, or weakness in your arms or legs
• You have problems with your bladder or bowels