How to Treat Whiplash Associated Disorder At Home?

Whiplash Associated Disorder (WAD) is a neck injury. It happens due to a rapid and forceful back and forth neck movement. It can injure bones in the muscles, ligaments, discs between the bones, spine (vertebrae), and other tissues of the neck. Whiplash may cause various reasons such as traumas, sports accidents, physical incidents (hit unexpectedly) but the most common one is a car accident.

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Symptoms of the Whiplash Injury

Whiplash symptoms may not immediately appear. Its symptoms often occur after the next or a few days of the accident injury. Its symptoms include:

  • Headaches
  • Neck stiffness and pain
  • Worsening of neck movement and pain
  • Blurred vision
  • Numbness in the arms
  • Dizziness and fatigue
  • Tenderness and pain in arms, upper back, and shoulder
  • Difficulty in concentration
  • Insomnia due to pain

Whiplash Treatment Tips At Home

Here are 4 amazing exercises which help in preventing pain and tightness after the whiplash injury:

Chin Tucks

It stretches the muscles in the cervical spine. It can be practiced in a seated or lying position. To perform chin tucks:

  • Lie on the back
  • Look at the ceiling
  • Move the chin towards the chest
  • To feel comfortable, hold for 5 seconds and stretch from the neck to the base of the head.
  • Repeat the exercise 10 times

Scapular Stabilization

It helps to relieve neck pain. To perform scapular stabilization:

  • Stand with the head facing ahead straight, arms hanging at your side, and relaxed shoulders.
  • Gently, move the shoulders back and pull the shoulder blades into back and down position. The chest should slightly protrude forward during this exercise.
  • Hold for 10 seconds
  • Repeat 5 times every day and then gradually increase the duration.


The purpose of this exercise is to strengthen the neck and upper back muscles. To perform this exercise:

  • Place the palm on the forehead
  • Push the head against the palm without bending the neck
  • Hold for 3-5 seconds
  • Repeat 10 times every day

Prone Cobra

Its purpose is to strengthen shoulder griddle, upper-back, and neck muscles. To perform this exercise:

  • Lye on the floor and face down. For comfort put a rolled hand towel under the forehead.
  • Place the arms at the sides and on the floor
  • To stabilize and strengthen the muscle in front of the neck, make the tongue at the roof of the mouth
  • Pinch the blades of the shoulder and lift the hands off the floor
  • Roll in the elbows, thumbs up and palms down
  • Gently lift the forehead about one inch of the floor or towel while keeping the eyes looking at the floor
  • Hold for 10 seconds
  • Do 10 repetitions

It is hard to suffer pain and suffering from accident injuries. Do not take whiplash injury easy as it may worsen and result in other serious health issues. To recover compensation of the pain and suffering and physiotherapy treatment bills of the whiplash injury contact Glendale personal injury lawyer. They can help you with your case and check your medical test results and conditions in detail to determine and get you the fair compensation you deserve.

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