What exercises could be done to get relief from back pain?

Hi doctor,

A few years back, I suffered from a pinched nerve in my neck and that incapacitated me with severe pain. A chiropractor saved my life and my sanity. I have also been told that I have degenerating vertebrae in the neck area. For several months, I have had recurring pain in my right shoulder blade and back with numbness radiating down my right arm to my ring finger. The issue would recur if I lift or turn my head to reach something incorrectly or cease my regular exercise.

A couple of days rest with the use of muscle relaxants would alleviate the problem. This makes sitting at my desk at work, in chairs at home, or even in my vehicle for more than a few minutes terribly uncomfortable. The pain increased after the last treatment and the numbness is a new addition. My past medication includes Methocarbamol and Cyclobenzaprine. Presently, I need to purchase a new mattress as soon as possible as laying down has gotten increasingly difficult. Any suggestions regarding the treatment, home exercises, or referrals to sites for gathering more information on mattress selection will be greatly appreciated.

Thank you.