Feeling bad for your pain and the incident that happened to you, better you take proper Physiotherapy Examination before going to any exercises even a single wrong exercise may increase your pain. You can use an ice pack for Pain relief. Don't delay your treatment as it is already 4 months.

A physio would need a thorough history for this. Please refer.

Get a physiotherapy assessment done, according to which the treatment can be planned

Do dry needling & myofascial trigger release , chiropractic neck alignment

Hi well first and foremost thing to do is complain for the violence that you are facing because it will not help you in any treatment. Now come to your condition try to avoid any exertion. If possible contact your nearby physiotherapist for further assistance.

This seems like a whiplash injury from the symptoms mentioned.

Hey there! As I can infer from your description there was severe injury to you cervical region. Usually the bone tenderness and muscle pain goes after 3 months of injury. As you have mentioned it’s still there re examination is needed.

Apply ice and avoid exaggerated activity of neck.

Schedule an online video consultation with a neurologist or musculoskeletal specialist for a guided plan.

Possible reasons for your ongoing pain (even if MRI is normal): You may have soft tissue injuries (muscles, ligaments, fascia) that don’t always show up on MRI. There could be myofascial trigger points (tight knots in muscles) in your suboccipital region (base of skull) and neck muscles. Chronic tension and protective muscle guarding after trauma can maintain pain. There may be a cervicogenic headache, which starts in the neck and radiates to the head. Nerve sensitization: The nervous system can stay “on high alert” after trauma (both physical and emotional), making pain persist longer.

Visit nearby physiotherapist and take electrotherapy treatment for a week, icing twice a day and maintain proper posture, don't elevate head while sleeping.

Since your MRI is normal may be your neck muscles got hurt. Apply ice pack 3-4 times for 7-10 mins and avoid exercises for few days.

This pain has psychological components That should be addressed

As suggested earlier there could have been a whiplash type injury. This does take time, however looks like you don't have dizziness which can take longer to resolve. Mulligan based mobilisation could help

HI, this is a clear case of soft tissue injuries, and repetitive incidences are not allowing it to heal. Exercises are not helpful; it may worsen your pain and injury. primarily, try to defend yourself with repetitive injuries and have good rest, secondly, if the pain is not on one point apply ,oist heat on all the affected area. but if you have any tenderness on particular point, apply ice on that area. Hot fermentation may last for 15min and ice for 10 min.

Please consult a neurologist for better treatment

Hi please take an online consultation for best diagnosis and treatment.

physical therapy are often helpful for many types of neck pain, the persistence of your symptoms for four months, the history of trauma (including choking and blows to the head), and the specific location of your pain all suggest you should proceed with caution and seek further evaluation by a medical professional.