acute neck sprain and whiplash injuries - Doncaster and Bassetlaw ...

Heat and cold
The use of hot and cold applied locally to the neck can provide some
short term pain relief and help relax muscle spasm.
Cold application is most effective for the first few days after injury. Wrap
a bag of frozen peas in a damp teatowel and apply across the back of
your neck and shoulders for about 5-10 minutes and repeat 3-4 times
during the day.
Heat is usually most effective after the first three days. Using a hot water
bottle wrapped in a towel, or a wheat bag, apply for 15-20 minutes and
repeat as necessary throughout the day.
Posture
Poor posture can delay your recovery and it is important to avoid
slouching and sitting with your chin poking forward. Try to sit up straight
with a hollow in your lower back. Use a rolled-up towel placed at the level
of your waistband to help to maintain this position. Keep your shoulders
pulled back and relaxed.
PHYSIOTHERAPY
Avoiding staying in one position for
long periods, eg sitting or driving.
Change your position regularly to help
you avoid adopting poor postures and
avoid prolonged periods of inactivity.
Sleeping
Try to sleep with your head in line
with the rest of your body; avoid over-
bending or twisting at the neck. You
may need to adjust the number of
pillows that you use to allow this. One
is usually adequate when lying on your back, but two may be better if
you sleep on your side.
A small rolled-up towel placed in the crook of your neck will help to fill
the gap between your neck and shoulders and support your neck. You
may also find it helpful in the initial days following your injury that, while
changing position in bed, you use your hands to support the weight of
your head.