Shoulder Shrugs. Take frequent Breaks at work. Core Strengthening Exercises. Use cervical pillow. Use Back Support. Self Massage the back of neck

Meet physiotherapist . And learn exercise

Listen... When your disc is compressed, how could a exercise, help you?

First let's clarify few things. 1.most of the time disc is compressed as it acts as pressure regulator and shock absorber in spine. 2. When this Bulge out of spine then it compresses the nerve. 3. As there is water in the Disc and with age water in the Disc dries. Yes there are exercises related to nerve which will help you getting your pain down as well.

Please specify which discs are affected. (Eg. Cervical, Lumbar). At your age it would be best to see a physiotherapist once so that they can teach you the proper method of doing exercises.