News from Chesapeake Physical and Aquatic Therapy

Stay active - Research has shown that it is better to try to maintain your normal daily activities to speed up recovery. You may need to modify some activities to care for you neck but it is best to stay active and work actively to recover. So do as many of your normal activities as possible. Those who continue to work, even on light-duty initially, have been shown to have a better recovery than people who take time off. Physical therapy can be a vital component in reducing and managing acute whiplash pain so you are able to remain active!

Maintain flexibility and muscle support of your neck - Stretching your neck regularly in each of the six different motions it stretches, helps regain normal neck movement. Performing chin-tucks in a sitting or supine position will ensure that your neck is receiving proper support from the muscular system.
Strengthening the muscles around neck helps improve posture and prevent neck pain/strain in all people. Physical therapy can help to regain range of motion and strength after whiplash with modalities such as heat, manual therapy, exercises, and, electrical stimulation.

Be aware of your posture and correct bad habits - The positions in which you work and relax everyday have an impact on the health of your spine. Developing poor postural habits comes easy to us all, but you need to be conscious of your posture with most tasks at home and at work. Postural awareness will help you perform daily activities in a strain-free way thus reducing pain and speeding up recovery from whiplash. Maintaining a good position of your spine is important in everyday activities as well as during the exercises. Physical therapists can provide a good exercise regime to help curb poor posture.

To correct your posture, gently straighten your spine from the lower back and pelvic region. Gently raise your pelvis up out of a 'slump' position. Next, adjust your should blades so that they draw back and across your rib cage. Gently lift the base of your skull off the top of your neck. This takes the load off your neck and motivates the muscles to work. Hold that position for at least 10 seconds. Repeat this exercise as often as possible throughout the day. Use reminders such as when you're stopped at red lights while in the car or during a commercial break on TV.

Change your position frequently for better neck health - Take a neck break. Stand up for a few moments and stretch gently every chance you get! If you do have a desk job, arrange your desk, computer and chair to avoid strain on your neck. Position your screen slightly below eye level and directly in front of you. Have an adjustable chair so that you can change the height and back support. Sit with hips, knees and elbows at close to 90-degree angles. Your feet should be flat on the floor.

Ultimately, by preventing strain you prevent pain. It is important to remember that not all neck pain is whiplash. A pain in the neck can stem from other sources including nerve entrapment or degenerative diseases. Therefore, it is always best to seek professional medical evaluation and treatment from a physical therapist or medical doctor when experiencing neck pain.