Soft tissue injury of the neck
A soft tissue injury is an injury to the muscle, ligament or tendon. It is usually caused by overstretching of the soft tissues which can be followed by pain, swelling, reduced movement and difficulty walking. Full recovery from soft tissue injuries can take up to six weeks.
Pain in particular may develop a short while after the injury occurs followed by stiffness. This pain and stiffness is likely to get worse in the first couple of days but will gradually get better.
Do’s
- If you haven’t been prescribed painkillers from A&E you can buy simple painkillers from your local pharmacy. Take these as recommended.
- Apply an ice pack (ice or frozen vegetables wrapped in a tea towel) to the neck for 10 minutes every 2 hours to relieve discomfort.
- Do the exercises below. Repeat each exercise 10 times every hour.
- Always sleep on your back or side. Only use one pillow to keep your neck in line with the rest of your body.
If your neck is not starting to improve after 7-10 days please return to the department you were seen in on a Monday to Friday between 9am and 5pm.
Don’ts
- Don’t apply ice directly on to skin – this can burn.
- Don’t sleep face down.
Avoid heavy lifting, sports and driving until fully recovered.
Neck exercises
In sitting or standing. Bend your head forward until you feel a stretch behind your neck. Hold for 5 seconds and repeat 10 times.
In sitting or standing. Tilt your head towards one shoulder until you feel a stretch on the opposite side. Hold for 5 seconds and repeat 10 times.
In sitting or standing. Turn your head to one side until you feel a stretch. Hold for 5 seconds and repeat to the other side. Repeat 10 times.
Sitting or standing with a straight back. Pull your chin in, keeping your neck and back straight (not tipping your head forwards). Hold at the end position and feel the stretch in your neck. Hold for 5 seconds and repeat 10 times.
