How To Fix Neck Pain Instantly With ONE Exercise Routine

If your neck feels stiff, achy, or tight after a long day at the computer, you’re not alone — and we can help.

At The London Physio, we work with hundreds of busy professionals experiencing exactly this kind of pain. From high-functioning executives and bankers to day traders and desk-bound creatives, our virtual-first physiotherapy clinic specialises in addressing aches and stiffness brought on by modern, sedentary lifestyles.

And today, we’re giving you one quick, expert-approved neck routine you can start right now to relieve tension — instantly.

Important: This routine is for general neck discomfort from inactivity or poor posture. If you’re experiencing numbness, pins and needles, or sharp pain, stop immediately and book an appointment with one of our specialist Chartered Physiotherapists.

Your neck — or cervical spine — is made up of seven vertebrae (C1 to C7) and supports your head while allowing movement in all directions. It's also the key gateway through which major nerves exit the spine to supply the shoulders, arms, and hands.

This is very similar to the lower back (lumbar spine), which controls the legs — as we discussed in last week’s blog on non-specific lower back pain.

When your neck is strained from prolonged sitting, poor posture, or awkward sleeping positions, the soft tissues around the vertebrae can tighten up, reducing mobility and leading to discomfort. If left untreated, this stiffness can worsen — potentially causing nerve irritation and even serious neurological symptoms such as numbness or weakness in the arms.

A Quick Look at Neck Anatomy (Cervical Spine)

You don’t have to be “inactive” to develop sedentary-related pain. You can be high-performing and highly driven — and still suffer from it. In fact, our most common patients include:

• Executives on back-to-back Zoom calls

• Bankers and accountants spending hours in front of multi-screen setups

• Day traders and developers glued to monitors all day

• Lawyers, consultants, and creatives working long desk-bound hours

Add poor ergonomics, lack of regular movement, or sleeping in awkward positions — and it’s no wonder the neck suffers.

Common Causes of Neck Stiffness

Your 4-Move Routine to Relieve Neck Pain

In our latest YouTube video, we demonstrate our one simple routine to instantly loosen up your neck, increase mobility, and reduce pain. It can be done seated and takes just a few minutes. 🔔 Disclaimer: If you’re unsure whether these exercises are right for you, or you experience pain, dizziness, numbness or tingling — stop immediately and book a virtual session with us.

1. Neck Side Flexion (Ear to Shoulder)

• Sit upright with shoulders relaxed.

• Slowly tilt your right ear towards your right shoulder.

• Hold for 10–15 seconds, feeling a gentle stretch on the opposite side.

• Repeat on the left.

• Do 2–3 rounds each side.

2. Neck Rotation

• Keep your shoulders still and turn your head slowly to the right as far as comfortable.

• Hold for 10 seconds.

• Return to centre and repeat on the left.

• Repeat 3 times per side.

3. Flexion & Extension with Chin Tucks

• Tuck your chin gently in, like making a “double chin”.

• Hold for 5 seconds.

• Then tilt your head forward slowly, bringing chin to chest.

• Slowly return to upright, then tilt your head backwards (extension) looking up.

• Repeat 5 times.

4. Neck Rolls

• Slowly roll your head in a clockwise circle, keeping movement gentle and smooth.

• Complete 3 full circles.

• Repeat anti-clockwise.

• Avoid rolling too far back if you have a history of dizziness.

📅 Book a Virtual or In-Person Physiotherapy Appointment

Ready for personalised help? The London Physio offers virtual appointments worldwide and home or office visits in London and Shropshire. Our expert team will assess your situation and create a tailored plan to get you moving pain-free.

Takeaway

Neck pain from a sedentary lifestyle doesn’t have to become your new normal. One targeted routine, done consistently, can bring relief — fast. But don’t ignore your symptoms. If things don’t improve or if you’re unsure, speak to one of our expert Chartered Physiotherapists. We’re here to help you feel better — wherever you are.

Prevention: Don’t Let It Worsen

Just like the lower back, untreated neck pain can progress from mild discomfort to neurological symptoms — including nerve irritation, pins and needles, or weakness in your arms. Left unaddressed, these can interfere with your sleep, your work, and your quality of life. The good news? Most of these issues can be corrected early with virtual physiotherapy. We assess all of these — and more including your sleeping positions & ergonomic set up — during our online sessions.

How a Physiotherapist Can Help

A physiotherapist’s job is to pinpoint exactly where the nerve is being irritated and why. Through a detailed assessment, we determine the root cause and tailor a treatment plan that may include manual therapy, targeted exercises, and education to prevent recurrence.

When to Seek Professional Help

If your neck pain:

• Has lasted more than a week

• Keeps returning despite stretching

• Comes with tingling, weakness, or numbness in the arms or hands

• Is interfering with sleep, driving, or concentration

Then it’s time to speak to a specialist.

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