Traffic Accident — Non-surgical Rehab Guide

Stage-based exercises and precautions for cervical/thoracic/lumbar pain after minor accident (no surgery).

Patient handout Stage-based

Acute (Week 0–2)

  • Pain control, gentle diaphragmatic breathing, short walks.
  • Neck: chin tucks (supine), scapular setting; avoid end-range rotation/extension if painful.
  • Low back: hook-lying pelvic tilts, supported knee rocks; avoid heavy lifting/twisting.

Subacute (Week 2–6)

  • Increase walking time; add stationary bike if tolerated.
  • Cervical: isometrics, gentle thoracic extension over towel, mid/low trap strengthening.
  • Lumbar/pelvis: bird-dog (short lever), side-lying clamshells, bridge progressions.
  • Balance: heel-to-toe walk, single-leg stance near support.

Return to Activity (Week 6+)

  • Progress core and hip strength: planks (modified → full), loaded carries with neutral spine.
  • Thoracic mobility drills, resisted rows, wall angels.
  • Gradual return to sports/fitness with pain <3/10 and no neuro symptoms.

Red Flags — Stop & Seek Care

  • Progressive weakness/numbness, radiating pain below knee/elbow, bowel/bladder changes.
  • Severe headache, vision change, dizziness/instability (rule out concussion/vertebral artery issues).
  • Unrelenting pain, fever, or new trauma.

Ergonomics & Daily Tips

  • Frequent micro-breaks from sitting; neutral spine when lifting (hinge, keep load close).
  • Sleep: side-lying with pillow between knees or supine with pillow under knees.
  • Driving: headrest level with top of head, seat close enough to keep slight elbow bend.