®Chin tuck
Lie on your back or sit up straight. Without lifting your head, gently tuck your chin in, lengthening the back of your neck as if a rope were pulling the back of your head. Hold for 5 seconds, then relax.
10–20 repetitions, 2–3 times a day2–3 monthsUsual recovery time; some people have symptoms for longer
A few hoursSymptoms can take a few hours to appear after the injury
No collarA neck collar does not help recovery; staying active is recommended
Month 4When physiotherapy showed a small extra benefit for persisting symptoms; by month 12 there was no difference
Symptoms
- Neck pain and stiffness, difficulty moving your head.
- Headache.
- Pain and muscle spasms in the shoulders and arms.
- Symptoms may start a few hours after the injury rather than straight away.
What causes it?
- A sudden movement of the head forwards, backwards or sideways strains the tissues of the neck.
- The most common causes are road accidents, slips and falls, and sports injuries.
What helps?
1
Keep moving
Carry on with your everyday activities. It may hurt a little, but it speeds up recovery. Don’t rest your neck for long periods; change position often.
2
Don’t wear a neck collar
A neck collar does not help recovery. Research shows it delays recovery.
3
Control the pain
You can use painkillers after checking with your doctor or pharmacist. Less pain makes it easier to stay active.
4
Heat or cold
You can apply heat or cold wrapped in a damp towel for up to 10 minutes. Don’t use heat if the skin has reduced feeling.
Exercises at home
Six exercises to ease the neck
Do the movements little and often; they should not increase your symptoms significantly. If the pain gets worse, do fewer repetitions and make the movements smaller. Don’t roll your head round in circles.
Turning the head
Keep your chin slightly tucked in and your eyes looking forwards. Turn your head to one side as far as is comfortable, return to the middle, then turn to the other side.
10–20 repetitions, 2–3 times a dayTilting the head sideways
Sit up straight. Bring your ear towards the shoulder on the same side until you feel a gentle stretch on the opposite side. Hold for 5–10 seconds, then repeat on the other side.
Up to 10 repetitions each way, every 1–2 hoursBending the head forwards
Sit up straight. Bend your head forwards until you feel a gentle stretch at the back of your neck, hold for 5–10 seconds, then return to upright.
Up to 10 repetitions, every 1–2 hoursShoulder rolls
Sitting or standing, roll your shoulders round in one direction, then in the other.
5–10 times in each directionUpper back stretch
Kneel and sit your hips back towards your heels. Lower your chest towards the floor and stretch your arms forwards, letting your head relax. Breathe deeply and stay there as long as is comfortable.
As long as is comfortable, 2–3 times a dayFrequently asked questions
Should I wear a neck collar?
No. The NHS says a neck collar does not help recovery, and an NHS physiotherapy leaflet states that research shows a collar delays recovery. You are advised to carry on with your everyday activities rather than resting your neck for long periods.
How long does it take?
Whiplash usually gets better within 2–3 months, but some people have symptoms for longer. If there is no improvement within a week, or you have not returned to most of your normal activities within 6 weeks, you can see your doctor.
Is physiotherapy needed?
Most people recover with simple advice and by staying active. In a large UK trial of 599 people with persisting symptoms, up to six physiotherapy sessions led to slightly faster recovery at 4 months than a single advice session; there was no difference at 8 and 12 months. If your symptoms are not settling, a personalised assessment can help guide you.
When can I drive?
When you can turn your head and look over both shoulders comfortably and safely. If you have warning signs such as numbness or weakness in your arms or legs, don’t drive or cycle until you have spoken to a doctor.
How should I sleep?
Lying on your back or your side is a better position for your neck. You can support your neck with pillows.
For neck pain that comes on suddenly without an accident or fall, see the wry neck guide; for longer-lasting pain, see the neck pain guide.
When should you see a doctor?
- Severe pain despite painkillers
- Tingling or numbness on one or both sides of the body
- Weakness in your hands, arms or legs
- Difficulty walking or sitting upright
- A sudden “electric shock” feeling spreading from the neck to the back, arms or legs
- A sudden or worsening severe headache
These symptoms may be a sign of nerve damage; see a doctor or go to an emergency department without delay. You can also see your doctor if your symptoms have not improved within a week.
Sources
- NHS. Whiplash. Page last reviewed: 19 August 2026.
- Berkshire Healthcare NHS Foundation Trust. Whiplash: physiotherapy advice and exercises. February 2026.
- NHS Fife. Whiplash neck pain. 2016.
- Lamb SE, Gates S, Williams MA, et al. Emergency department treatments and physiotherapy for acute whiplash: a pragmatic, two-step, randomised controlled trial. Lancet. 2013;381(9866):546–556.