Neck · Whiplash-associated disorder

Whiplash

How it typically shows up

Neck pain and stiffness following an acceleration-deceleration injury, managed with non-operative graded movement and exercise. This record describes uncomplicated musculoskeletal whiplash, not a home check for structural injury.

How long recovery takes

Start with small comfortable movements, then rebuild gentle neck and upper-back strength. This plan works toward daily activity and sleep, not clearance for contact sport.

The phased recovery approach

1. Phase 1 · 1–2 weeks

   Calm

   Restore comfortable neck movement without forcing through stiffness.

   What you get back: easier head turns.

   • Supported Sleep Position: 1 set × 60s hold · Use the displayed time to settle into the position, then set up the same way tonight. The goal is comfort, not a stretch. · Settle on your back or your side, not face down with the head turned.
   • Active Neck Rotation: 1 set × 10–12 reps · One rep is a turn to each side with a brief pause at the end. Keep it smooth and controlled. · Sit tall, slowly turning to look over one shoulder.
   • Neck Glides: 1 set × 5–8 reps · Move only into comfortable range, never forcing. If a direction sends symptoms into your arm, favor the ones that ease it. · Sit tall, slowly tip chin toward chest, then gently look up.
   • Chin Nod (lying): 5–8 sets × 5s hold · Don’t bulge front-neck muscles or jut your chin. · Lie on your back, head resting down.

2. Phase 2 · 2–4 weeks

   Control

   Add light neck holds and upper-back work once gentle movement feels comfortable.

   What you get back: steadier daily movement.

   • Supported Sleep Position: 1 set × 60s hold · Use the displayed time to settle into the position, then set up the same way tonight. The goal is comfort, not a stretch. · Settle on your back or your side, not face down with the head turned.
   • Active Neck Rotation: 2 sets × 10 reps · One rep is a turn to each side with a brief pause at the end. Keep it smooth and controlled. · Sit tall, slowly turning to look over one shoulder.
   • Chin Nod (lying): 5–10 sets × 5–10s hold · Don’t bulge front-neck muscles or jut your chin. · Lie on your back, head resting down.
   • Neck Presses: 3–5 sets × 5s hold · The time shown is for each direction, and one set is all four directions, so a set is four holds. Take about half a minute between sets. · Place a hand against your forehead, head’s back, then each side.

3. Phase 3 · 3–6 weeks

   Everyday strength

   Keep the neck controlled while your upper back handles more everyday work.

   What you get back: longer comfortable daily tasks.

   • Supported Sleep Position: 1 set × 60s hold · Use the displayed time to settle into the position, then set up the same way tonight. The goal is comfort, not a stretch. · Settle on your back or your side, not face down with the head turned.
   • Active Neck Rotation: 1 set × 10 reps · One rep is a turn to each side with a brief pause at the end. Keep it smooth and controlled. · Sit tall, slowly turning to look over one shoulder.
   • Chin Nod (lying): 10 sets × 5–10s hold · Don’t bulge front-neck muscles or jut your chin. · Lie on your back, head resting down.
   • Neck Presses: 5 sets × 5s hold · The time shown is for each direction, and one set is all four directions, so a set is four holds. Take about half a minute between sets. · Place a hand against your forehead, head’s back, then each side.

Exact exercises, sets and progression depend on your severity, equipment and goal. This is the shape of the program, not a one-size prescription.

What matters while you recover

• Gradually return to usual activities

  Go back to your usual activities as soon as you comfortably can, even if the neck is still sore. Leave the collar off. Most people are better in two to three months.

• Little and often

  Keep everyday activities manageable. Change positions and take short movement breaks instead of staying still for long periods.

• Keep it gentle

  Use only a light push for neck holds. Stop sharp or spreading pain. If tomorrow is worse, reduce the next session.

Common questions

Should I keep my neck still?

Take shorter, comfortable turns and change position regularly. Build ordinary activity in small steps rather than holding the neck still all day.

How hard should the neck holds feel?

Use a very light push, roughly one tenth to one fifth of your strength. Keep your head still and relax fully between holds.

What if I feel worse afterward?

Stop a sharp or spreading symptom. If the next morning is worse, shorten the range and reduce the next session.

Related neck conditions

• Mechanical Neck Pain
• Pinched Nerve In The Neck
• Headache From The Neck

Sources

• Quick reference guide for management of whiplash-associated disorders · NSW State Insurance Regulatory Authority, 2014