pinched nerve

[Saunacrank]

so I was just doing incline press, and being it that Im a dumbass I leaned forward a little at the very end when putting the bar back on and totally pinched a nerve in my lower neck/upper back. Extreme pain, can't look down or to sides. if I tip my head it pinches and hurts terribly. ANy advice guys? I went tanning right away to loosin it up and then ran home and I'm icing it now. Took 4 advil and like 4 tramadol

[Doc.Sust]

do not use ehat, heat will make it worse, ice ,rest and motrin. you have a sprain/ strain