Hi
I have worked with many people with this problem. Here are some things that may help.
Right after the injury you should place an ice pack on your neck for 20 to 30 minutes every 3 or 4 hours for 2 to 3 days or until the pain goes away.
Your health care provider may prescribe an anti-inflammatory medication and a neck collar to support your neck and prevent further injury.
If you still have neck pain several days after the injury and after using ice, your health care provider may recommend using moist heat on your neck. You can buy a moist-heat pad or make your own by soaking towels in hot water. Put moist heat on your neck for 20 to 30 minutes every 3 or 4 hours until the pain goes away. You may find that it helps to alternate putting heat and ice on your neck.
How long will the effects last?
Most people recover from neck strains in a few days to a few weeks, but some people take longer to get better.
How can I prevent neck strain?
Neck strain is best prevented by having strong and supple neck muscles. If you have a job that requires you to be in one position all day (for example, work at a computer all day), it is very important to take breaks and relax your neck muscles.
In many cases an injury to the neck occurs during an accident that is not preventable.
http://www.med.umich.edu/1libr/aha/aha_neckspra_sma.htm
Exercises:
- Neck Glides: Keeping your chin parallel to the ground. Slide your head backwards and hold for 3 seconds. Return to the starting position and repeat 10 times.
- Shrugs:
Stand with your arms by your side. Lift your shoulders up to your ears and hold for 1 second. Then pull your shoulders back pinching your shoulder blades together. Hold for 1 second. Relax your shoulders and repeat 20 times.
- Side Bends:
Pull your head (using your hand) towards your shoulder until your feel your neck muscles stretch. Hold for 5 seconds. Repeat on the other side and hold for 5 seconds. Repeat 5 times on each side.
- Forward Flexion:
Keeping your back straight, pull your head down gently (using both hands) and hold for 10 seconds. Return to the starting position and repeat 5 times.
http://www.drugs.com/CG/NECK_STRAIN_EXERCISES.html
Hope that helps,
Kerry
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Kerry, RN
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