My neck is too stiff, and it constantly pains due to a pinched nerve. Please help.

Hi doctor,

I have neck pain on the right side of my head below my ear. I have extreme stiffness in my neck with constant burns or aches. The initial injury was caused by the exercise done during therapy and I did it to strengthen my upper back. When I did this exercise on my own, I overdid it and it has caused this injury. I consulted the doctor and he told me to use icepacks and apply heat over them. He gave me Aleve to have a reduction in swelling. But these suggestions did not work. I had constant pain. Initially, when I started to have neck pain, I had numbness in my arms and I thought of it as an arm injury. Eventually, after that, I figured it as neck pain and I did some research to conclude it as a pinched nerve. Then I gave rest to my neck and the numbness went away. But I had constant pain and it caused a popping in my neck. Please help.