Getting in a car accident can be a traumatic and painful experience. From minor fender benders to more serious collisions, the impact on your body can leave you with lasting injuries and discomfort.
Whiplash injuries, also known as cervical strain, are common with motor vehicle collisions, even with low-speed impacts. They can have a frustratingly significant impact on an individual’s quality of life, leading to lost sleep, work, and productivity.
Understanding the cause, symptoms, and treatment options (including exercises for whiplash) can help you take appropriate action and alleviate the pain to get back to normal life.
What causes whiplash?
Whiplash is a neck injury that occurs when the head is suddenly and forcefully jerked back and forth, stretching the muscles and ligaments in the neck beyond their usual range of motion. In particular, the force that goes into the “rebound” phase of the collision (getting the tissues back to their normal state) is when the most damage occurs.1 This rapid motion can lead to micro sprains or strains in the neck that are often not detectable on imaging or with a typical physical exam.
Whiplash will present differently depending on the accident’s direction and impact size, ranging from a classic rear-ending to a side-impact collision or rollover. It can happen even at low speeds and is not limited to car accidents, as it can also occur during activities such as contact sports or amusement park rides.
What are the symptoms of whiplash?
Symptoms of whiplash may not appear immediately after an accident, and some individuals may not experience any symptoms until a few days later. The most common signs of whiplash include neck pain, stiffness, and limited range of motion.
Other symptoms can include headaches, dizziness, blurred vision, fatigue, and difficulty concentrating. Some people may also experience numbness or tingling in their arms or hands, which can signal nerve irritation.
Symptoms of whiplash-associated disorders (referred to as WAD) are generally considered vague and don’t have a specific underlying cause related to tissue damage. Thus, diagnosing whiplash excludes other possible causes of neck pain, such as fracture or disc herniation.2
Can exercise help with whiplash?
Yes, exercise can be an effective form of treatment for whiplash.3 It can help to improve the range of motion and reduce stiffness and pain, reducing the onset of disability.
It is essential to consult with a healthcare professional before starting any exercise program to ensure that it is safe and appropriate for your specific injury.
Top 5 exercises for whiplash
Evidence supports gentle exercise of the neck and upper body when whiplash develops. Gentle movement, strengthening, and stretching of the neck help boost circulation, reduce pain, and restore mobility.
Here are 5 exercises that physical therapists often recommend to help their patients with whiplash:
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Upper trapezius stretch
The upper trapezius muscle runs along the back of your neck and top of the shoulder and can often become tight and painful after a whiplash injury.
To perform the upper trapezius stretch:
- Start by sitting or standing with your shoulders relaxed.
- Gently tilt your head towards one shoulder until you feel a stretch on the opposite side of your neck.
- Use your hand to apply overpressure on the side of your head for an additional stretch if tolerable.
- Hold this position for 30 to 60 seconds and then return to the starting position.
- Repeat on the other side and continue alternating for 3 to 4 repetitions.
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Shoulder shrugs
Shoulder shrugs are a simple exercise that can help relieve neck and upper back muscle tension by promoting relaxation.
To perform shoulder shrugs:
- Start by sitting or standing with your arms relaxed at your sides.
- Slowly raise your shoulders towards your ears and hold for 5 to 10 seconds.
- Relax your shoulders back down to the starting position.
- Repeat this movement 5 to 10 times.
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Neck rotation
Neck rotation is an excellent exercise for increasing the pain-free range of motion in the neck and reducing stiffness.
To perform neck rotation:
- Start by sitting or standing with your head in a neutral position (balanced over the shoulders).
- Slowly turn your head to the right, looking over your shoulder, and hold for 30 to 60 seconds.
- Slowly return your head to the forward starting position.
- Repeat this movement on the left side and continue alternating sides for 5 to 10 repetitions.
Never force a painful range of motion that causes your muscles to tense up. Use your hands to apply overpressure (if comfortable) for a more substantial stretch.
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Chin tucks
Chin tucks, also known as chin nods, are gentle exercises that involve moving the head up and down while keeping the upper body relaxed. This movement helps stretch out the neck muscles in the back of the neck and at the base of the skull to relieve tension.
To perform chin tucks:
- Start by sitting or standing with the upper body in a good posture (the head shouldn’t be slumped forward).
- Slowly tuck your chin toward your chest without bringing your head forward (a small subtle movement).
- Hold for 5 to 10 seconds while staying relaxed.
- Slowly raise your head back to the starting position.
- Repeat this movement 5 to 10 times.
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Resistance band rows
Resistance band rows are an excellent exercise for strengthening the muscles in your upper back and promoting circulation, which can help with posture.
To perform resistance band rows:
- Start by attaching a resistance band to a sturdy object at chest height.
- Hold onto the band with both hands, palms facing each other, elbow bent, and take a few steps back to create tension in the band.
- Pull your arms back towards your body, squeezing your shoulder blades together.
- Hold this position for 3 to 5 seconds before returning to the starting position.
- Repeat for 10 repetitions for 2 to 3 sets.
How long does whiplash last?
The duration of whiplash can vary depending on the severity of the injury and individual factors such as age, overall health, and treatment adherence. In most cases, whiplash symptoms will improve within a few weeks to a few months.
However, for some individuals, whiplash can become chronic and may last for several months or even years. Some data shows that 50% of those affected by whiplash still have symptoms one year later.4
Seeking proper treatment and following a comprehensive rehabilitation plan can help prevent chronic whiplash and promote a faster recovery.
Other treatments for whiplash
In addition to exercise, several other treatment options can help to relieve whiplash symptoms:
- Education – Learning about whiplash and how to manage symptoms can be empowering and help with recovery.
- Biofeedback – Whiplash is associated with chronic tension in the neck muscles. Learning to recognize the muscle patterns of tension and how to relax them, with the use of electrodes and professional feedback, can make a world of difference.
- Massage therapy – Massage can help reduce muscle stiffness, promote relaxation, and improve circulation in the neck area.
- Chiropractic care – A chiropractor can use spinal manipulations to improve joint mobility in the affected areas and reduce pain.
- Medications – Over-the-counter pain relievers, such as ibuprofen or acetaminophen, may help with mild whiplash symptoms. A doctor may prescribe muscle relaxants or other medications to manage pain and inflammation in more severe cases.
- Manual therapy – Physical therapists may use manual techniques such as joint mobilizations, soft tissue massage, and stretching to help with pain relief and improve neck mobility.
- Psychiatric help – In some cases, whiplash can lead to emotional distress and mental health issues such as anxiety and depression. Seeking help from a therapist or counselor can assist in managing these symptoms.5 6
Getting whiplash care
Whiplash is a common injury that can occur after sudden acceleration or deceleration of the neck. It can cause pain, stiffness, and limited mobility, but various treatment options are available to help recover. Along with rest and proper posture, exercises recommended by physical therapists can aid in restoring neck function and reducing pain. Seeking professional medical advice and following a comprehensive rehabilitation plan is crucial for a full recovery from whiplash.
About JayDee Vykoukal
JayDee Vykoukal is a writer, blogger, Doctor of Physical Therapy, travel enthusiast, and mom of two girls. She is passionate about helping others live their best life via a healthy lifestyle.
Sources:
1. “Whiplash Association Disorders.” Physiopedia. Physio-pedia.com.
2. Bragg, K.J., & M. Varacallo. “Cervical Sprain” In: StatPearls [Internet] (Treasure Island, FL: StatPearls Publishing, 2023).
3. Chcanovic, B., J. Larsson, et al. “Exercise therapy for whiplash-associated disorders: a systematic review and meta-analysis.” Scandinavian Journal of Pain 22, no. 2 (2021): 232-261.
4. Teasell, R.W., J.A. McClure, et al. “A research synthesis of therapeutic interventions for whiplash-associated disorder: Part 1 – overview and summary.” Pain Research and Management 15, no. 5 (2010): 287-294.
5. Verhagen, A.P., G. Scholten-Peeters, et al. “Conservative treatments for whiplash.” Cochrane Database of Systematic Reviews 2 (2007): CD003338.
6. Rebbeck, T. “The Role of Exercise and Patient Education in the Noninvasive Management of Whiplash.” Journal of Orthopaedic & Sports Physical Therapy 47, no. 7 (2017): 481-491.
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