Neck chronic pain is one of the most prevalent complaints among adults, affecting approximately 2.7% of the global population. But the impact of a car accident can escalate this pain, often making it essential to seek professional care or active rehab.

Injuries can occur at any time. While our bodies heal themselves over time, the neck is a delicate and complex structure. In a motor vehicle accident (MVA), sudden jerky movements, the force of a collision, debris, or the restraint of a seatbelt holding you back can result in soft tissue injury or neck soreness. The fact is, thousands of car accidents reported annually involve neck injuries.

Accident-related chronic pain and neck injuries are frequently misdiagnosed or ignored, resulting in long-term pain. If you have been in a car accident, an excellent treatment option for pain management is exercise or active rehab if you are eligible (generally covered, and encouraged, through ICBC coverage). Tailor-made exercise programs with a kinesiologist can effectively increase mobility and strength.

However, if you are short on time or ineligible for these, don’t worry! Rest, cooling, heat pads, and massages are great ways to reduce discomfort. Recent studies have also discovered that some strength training exercises can do wonders for neck soreness. Try these simple exercises for neck pain after a car accident:

Chin Tucks

Chin tucks help align your head above your spine. The exercise helps prevent you from drifting forward or sideways to encourage better posture. Chin tucks also strengthen supporting muscles in your neck. Therefore, when performed regularly and correctly, chin tucks can improve the flexibility and stability of your neck.

Chin tucks can be done either in standing, seated or lying on your back. Begin by sitting upright with your ears in line with your shoulders, staring straight ahead. Then, place a finger on your chin. Without moving the finger, pull your chin back until you feel a stretch at the base of your head. Feel your head move back without having to push on your chin with your finger. Make sure to not let your shoulders get involved!

If you can, hold the stretch for several seconds (10-15) and then release slowly and in a controlled manner by bringing your chin forward. Repeat for up to ten times or until fatigue. When starting, it can be helpful to use your finger as a reference point. As you repeat chin tucks, they will become more comfortable and easier to accomplish.

Place your hand beneath your tucked chin for additional resistance and apply slight forward pressure. Next, hold for 5 seconds to further strengthen the flexor muscles in the neck. Since you can do chin tucks anywhere, standing up or down, try to get as many reps throughout the day as possible.

You can also try to set out a few minutes when sitting at your desk, brushing your teeth, or while riding the skytrain.

Shoulder Shrugs

Shoulder shrugs are a popular exercise for strengthening shoulder muscles and upper arms. However, did you know that shoulder shrugs also help decrease neck pain and soreness? The exercise takes only a few minutes and can be performed anywhere. In addition, shoulder shrugs are accessible for a wide range of fitness levels and can be tweaked to fit your current physical capacity.

Starting in a standing position, place your feet apart at shoulder-width distance flat on the floor. Then, turn your palms towards each other with your arms at your sides and bend your knees slightly to line them up with your toes. Make sure your chin remains up and your neck is straight.

Continue by bringing your shoulders, slowly as high as you can. You should feel the contraction in your muscles. Finally, lower your shoulders before repeating the exercise.

To begin, aim for three sets of ten repetitions and slowly increase as tolerated. Once you feel more capable, slowly start to build strength by holding onto weights (or a couple cans at home should do the trick!). Slight soreness or even pain (2/10 intensity) is usually okay, but listen to your body or seek some assistance if you are unsure.

Prone W Position

A prone position refers to the position of lying face down on your stomach. Prone exercises and postures improve shoulder and neck mobility, muscle activation, and range of motion. The movement also helps increase upper-back and shoulder strength over time, preventing injury or strain around your neck and shoulder region.

Start by laying flat on your chest with your arms at your side. Make sure your forehead is relaxed on the rolled-up towel to avoid irritating the neck, and your toes are tucked. Then, retract your shoulder blades, expanding your torso as wide as possible while maintaining a straight spine. Your shoulders and arms should form a “W” in the resting position. Finally, raise your arms towards the ceiling while avoiding shrugging your shoulders. It should feel like you are squeezing your shoulder blades together.

Focus on engaging the outer back of your shoulders. Attempt to hold the position for 5-10 seconds and repeat up to three times. Try to do Prone W exercise at least twice a week for maximum effectiveness.

The Bottom Line

Strengthening exercises are a highly effective way to reduce neck soreness, pain, and discomfort after a car accident. Consider adding shoulder shrugs, chin tucks, and prone W’s to your workout program if you want to strengthen your neck and shoulder muscles. Before commencing, discuss your exercise plans with a doctor or physical therapist to ensure you don’t hurt yourself any further.