1. Avoid heat on the neck for the first 48 hours as it could cause further bleeding. During this period, ice should be used to ease the pain. Ice should be in the form of crushed ice, ice cubes or a bag of frozen peas, which should be wrapped in a damp tea towel. Alternatively, a re-usable ice pack can be purchased from most chemists.

After the first 2 days, heat or ice can be used. Use whichever you find gives you the greatest relief, for about 15 minutes up to 3 times per day.

2. When sleeping use as many pillows as necessary in order to keep the head in line with the rest of the spine whether lying on your back or on your side. Avoid sleeping on your front whilst the pain persists as this places great strain on the neck.

The contents of the pillow should be adjustable in order to provide adequate support for the neck. You may find it more comfortable to gather up the pillow in the middle and place it in the hollow of the neck or roll a hand towel lengthways and slip it inside the bottom of the pillowcase to support the hollow of the neck.

3. Do not lie in the bath for any length of time as this bends your head and neck forwards excessively.

4. Maintenance of good posture is essential, keep your head up at all times. Should you allow the head to droop as in reading or performing desk or workbench activities, this will place further strain on already overstretched and injured tissues.

5. Do not roll the head round and avoid quick movements. However, do try to turn the head to look around rather than turn the body.

6. Remember to take any prescribed medicine given to you. Pain relief is an important aspect of your treatment.

If symptoms persist why not take advice from Advance Physio Ltd on 0161 832 8797 or 07885 439656?

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