Relieve your NECK PAIN in under 10 minutes | Doctor & Physio at home exercises

A Guide to Recovering from Acute Neck Pain – What to Do and When to Worry || In this video, Dr James O’Donovan (medical doctor) and Ella Boys (chartered physiotherapist) guide you through how to recover safely from acute neck pain. You’ll learn what to do in the first few days after neck pain starts, whether to use heat or ice, how to adjust your posture and pillows, and which early neck exercises are safe to begin. We’ll also show you simple neck pain relief exercises — including nods, side bends, rotations, chin tucks, shoulder movements, and gentle strengthening holds — with easier and harder variations so you can start at the right level. These exercises for neck pain are designed to reduce stiffness, improve mobility, calm irritated tissues, and help you regain confidence in movement. Done little and often, they can be an effective part of recovery from a stiff neck, muscle strain, or minor flare-up. **************************************************** At the end of the video, we clearly explain the red flag symptoms that mean you should seek urgent medical advice. Only perform these movements if they feel comfortable, and do not push into strong pain. If you are unsure whether these exercises are suitable for you, speak to your GP or physiotherapist. This video is for general education and does not replace individual medical advice. **When to See Your Doctor About Neck Pain** You should see your GP if: • Your neck pain does not improve after a few weeks of self-care • The pain is severe or getting worse • The pain is affecting your sleep or daily activities • You are worried about your symptoms Seek urgent medical help if you notice: • Weakness, numbness, or tingling in your arms or hands • Problems with balance or coordination • Severe headache with neck stiffness • Fever, unexplained weight loss, or feeling generally unwell • Neck pain after a significant accident or injury ____________________________________ VIDEO CHAPTERS 00:00 – Introduction 00:16 – What to Do in the First Few Days 03:16 – Chin tucks 04:30 – Shoulder Shrugs 06:25 – Isometric holds 08:24 – Closing Advice *********** Helpful Additional Resources: NHS UK – Neck Pain https://www.nhs.uk/conditions/neck-pain-and-stiff-neck/ Chartered Society of Physiotherapy – Neck Exercises https://www.csp.org.uk/public-patient/conditions/neck-pain Versus Arthritis – Neck Pain Advice https://www.versusarthritis.org/about-arthritis/conditions/neck-pain/ ____ Video made: January 2026 Next review: January 2029 ____ Connect with us: Website: www.doctorodonovan.com YouTube: www.youtube.com/doctorodonovan LinkedIn: https://www.linkedin.com/in/doctorodonovan/ Disclaimer This video is intended as an educational resource only. It does not create a professional relationship or replace medical advice. Always consult your own healthcare provider before starting any new exercise programme, particularly if you have neck pain, arm symptoms, or neurological changes. Content is accurate to the best of Dr O’Donovan’s knowledge at the time of publication. Viewers should verify information and follow guidance from their own doctor or physiotherapist.