You will have already been advised by the doctor or nurse practitioner who examined you, which are the most suitable painkillers for you to take. In general, this will be either paracetamol or ibuprofen, or a combination of both.
It is recommended that you take the painkillers regularly, and until the pain starts to settle down.
What should I do about strenuous activity?
You are strongly encouraged to gently keep your neck moving and stay active.
However, you are advised to avoid heavy work and lifting.
This includes carrying heavy shopping bags. House work is also considered to be heavy work, particularly ironing and hoovering.
What about warm and cold (ice) packs?
Warmth is comforting and can help relax muscle spasms - such as having warm baths, taking warm showers and wearing warm clothes when outside.
A warm water bottle or heat pad may also be used, but take care that these are not too hot as they may cause burns.
If you prefer, in the first 72 hours (3 days) you can try placing an ice pack on the tender area for 25 to 30 minutes at a time. A simple ice pack can be made from a bag of frozen peas wrapped in a towel.
Is it safe for me to drive with a neck sprain?
You are advised not to drive until you can comfortably turn your head to look behind, to use the mirrors. Do not drive until you feel safe to do so.
Is there any specific exercises I should do?
These gentle exercises are good for you – they improve mobility and help aid recovery. They may be a bit sore to start with but should gradually get easier.
- Look up to the ceiling and down to the floor.
- Turn your head slowly to look over you right shoulder and then repeat to the left shoulder.
- Tilt your head slowly to move your right ear down towards your right shoulder and repeat on the left.
Shoulder exercises
Whilst sitting down, gently lift one arm forwards to above the head and then gently lower it.
Repeat with the other arm.
Repeat each exercise 5 to 10 times. Try to do the exercises every 2 hours - about 6 times a day.
If the exercises are causing excessive pain or other symptoms (such as pins and needles, numbness or weakness in your arms or hands), stop doing them and seek medical attention.
