Hurt your neck and not sure what to do next?

Neck injuries can feel scary, especially when pain, stiffness, headaches, dizziness, arm symptoms, or trouble sleeping start to affect your day.

It can be hard to know whether to keep moving, rest, manage it at home, or get urgent help — especially after a fall, vehicle accident, horse incident, tackle, or sudden force through the head, neck, or back.

This workbook has been created to help guide you through those early decisions after a new neck injury.

It is designed as a general support tool to help you understand the red flags, manage symptoms, modify activity, and begin gentle movement while you arrange appropriate care if needed.

Inside, you will find clear guidance on:

When a neck injury may need urgent medical attention
What to do if it is not an emergency
How to manage symptoms in the early stages
How to modify work, phone, driving, and resting positions
When to seek further assessment
How to keep the neck moving safely without aggressive stretching, manipulation, or repeated testing

This programme is not a replacement for physiotherapy, medical care, diagnosis, or an individualised assessment. It is an interim resource designed to support you in the gap between injuring your neck and getting the right help.

If your symptoms are worsening, spreading into your arm, your headaches are increasing, or you develop numbness, tingling, weakness, dizziness, visual changes, confusion, or any other concerns, please seek medical advice urgently.

This resource is designed to help you make calmer, clearer decisions, reduce unnecessary aggravation, and know when it is time to get your neck properly assessed.

You may also like