Z-man
I have a herniated disc in my neck I picked up about 7 years ago. My physical therapist at the time recommended weight exercises with lighter weight and more repettion. Anything that strengthens your upper back muscles (and to a lesser degree your neck), will help alleviate your pain. The key is LESS weight, and MORE repetitions. You might also try hanging as long as you can from a pull up bar (or something similar), to stretch your entire spine out. I use this trick after every workout to stretch the old spine out. In any event stick with what your physical therapist is saying and you should slowly begin to feel better (too awhile for my pain to go away too). Good Luck!!!!