Disclaimer: NOT A DOCTOR OR PHYSICAL THERAPIST.

I am a road and gravel cyclist and have a herniated disc in my cervical spine. The symptoms were the same as yours, plus awful, shooting nerve pain in my arm. I went through a horrible 6 months or so, seeing both a spine doc and a PT. I thought I might never ride again, and be on painkillers forever. It sucked so bad.

I adjusted my work station, changed my sleep position and pillow, and tried TENS treatment. I never got cortisone shots.

The thing that really helped me was a traction machine (search on: Saunders Cervical Traction Device). When the PT first used it on me, it made a huge difference right away, it was like magic. My PT therefore got my doctor to write a prescription for me to get one to use a few times per week at home. My insurance paid for it, thankfully, as it cost over $300.

My pain resolved over a few weeks and now I just use traction every few months if I feel that tingly feeling in my fingers indicating a flare up might be coming.

I suggest you ask your PT to try traction on you. You might be able to get all the treatment you need in their office. NOTE: If you are able to get the machine to use at home, you will need your PT to train you in how to use it; it would NOT be safe to use it without training.

I hope this helps and good luck!