LogFAQs > #974972107

FF_Redux posted...

I just tried, put ice blocks in a towel. Helped with the pain and made me able to move more. Thanks. Gonna do it when its really bad.

Take it very easy on movement.

During the acute stage of a strain rest is the most important thing. If you can rest on your back with your neck and shoulders well supported you'll recover quicker.

A recliner with a pillow roll under your neck is great for TV time. In bed with a flat pillow under your head + the neck roll when sleeping. A neck roll can be easily substituted with a rolled up towel that's just big enough to fill in the natural gap that would be there if you were to just lay flat on the floor. No bigger or smaller.

Follow this for 4 days. Absolutely avoid anything that makes you use those muscles for anything other than standing upright. Do not attempt to stretch.

Hopefully you have seen your physio by this point..

But the next step involves light movement with the goal of restoring function very gradually. If you start doing this on your own because the physio appointment is far off, feel free to message me for some tips.

Oh yeah and sorry if you're a side sleeper. Lol. It's so much harder. You'll need to attempt to stabilize your neck perfectly with the right sized pillow creating a nice 90 degree angle. Another pillow is needed for a huggy buddy to keep your shoulders from rounding when you sleep.