Performing the wrong exercises after suffering whiplash can make an injury worse, or at the very least prolong pain and suffering. The importance of sound medical advice cannot be overstated if you have suffered whiplash, so before you read on, please contact your GP for a medical assessment of your injury and a treatment plan for recovery.
With the above out of the way, there have been a number of cases of people deciding to take it upon themselves to speed up their recovery by performing exercises that they find on the internet. These cases have largely resulted in the opposite. If you have found some information on the internet surrounding exercises that are good for whiplash recovery, be sure to check the source of the information. The only credible source of information on the internet is on the NHS website, and in the real-world from your GP.
With that in mind, what exercises should you avoid after suffering whiplash?
Any exercise for the first 24 to 48 hours should be avoided
It can take a few days for the true extent of a whiplash injury to become clear. In this period, your neck will get sorer and more tender, which is a natural response from your body telling you that it is seriously damaged. During this period, any exercise is discouraged. Only once your neck’s swelling goes down and the pain begins to subside can you think about exercise.
Do not push, pull or stretch your neck with your hands
The main exercises that are recommended after suffering whiplash are chin tucks, side-to-side head rotations and side bending. None of these require the use of your hands or additional force to perform. If you use additional force to move your head, you are putting yourself into an unnatural position. Only perform exercises that are performed freely.
Weight training
Weight training is a fantastic way to keep in shape, however lifting heavy weights puts strain on multiple muscles in the body. Even workouts like weighted squats can cause pain and discomfort in the neck area, as you will be tensing your muscles. You should avoid weight training until you start to feel better. And even then, you should approach it very slowly.
Essentially, you should avoid any exercises that put unnecessary strain on your body. You will know if you perform any, because your neck will hurt. While this may feel like you are doing some good, you probably aren’t. Whiplash recovery requires slow, gradual and soft exercises to improve ligament tensile strength and aid recovery. If you have suffered a whiplash injury, you may also like to explore your options with regard to making a claim.
The average compensation for whiplash is around £3,000 for a moderate injury, so it may well be worth talking to an experienced claims advisor.