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One of the reasons you may be experiencing pain that is ongoing is your current emotional state, that is, you feel that your life had been taken away.
Bulging discs are not necessarily an injury,...

Even large herniations can show resolution to no visible changes on MRI 9-12 months later. So almost back to pre-injury state.
Some don't however.
If there has been sequestration then that is a...

Unfortunately your individual circumstance does not make for a general recommendation to all.
Some strengthening work should be beneficial and this should include the extensors but sounds as if...

Herniated discs do heal..why wouldn't they?
In many cases the herniation is resorbed by 12 months.

Most people recover to be pain free again after a disc injury.

McKenzie exercises are very...

The overwhelming majority of people who experience back pain overcome it.
Unfortunately the information in your history is a little brief.
How did you injure your back initially?
How often do you...

With the limited information you are giving, perhaps it is best to consult a doctor and not a forum.

Can you give more of a history?
How and when did you sustain the injuries?
What sport do you participate in?
What advice have you been given so far?

Stop taking the muscle relaxants! They only prolong recovery from low back pain and if your pain is only mild, why take them? How can you build up muscle if you are taking relaxants?
What rehab...

It does sound like a tendinosis issue. Perhaps see a physiotherapist for assessment and some exercises to assist.
These tendon issues can last for a while, especially s you pushed through it over an...

How do you relate the onset of symptoms to starting toe core program?
Where in the arms is the numbness / tingling?
When do you get the symptoms?
The symptoms are not continuous?
What other...

Those exercises are for a herniated disc in the lumbar spine. The OP has a small herniated disc in the CERVICAL spine.

Why on earth would you be thinking a slipped disc (no such thing BTW) or something permanent when it is obviously a minor muscle/ligament strain and/or minor joint sprain?
How to prevent it...

How did you injure your shoulder?
Who made the diagnosis?
Why did you take 4-5 weeks off?

Why not just see a Physio or Chiro?
Symptoms at this stage do not warrant an MRI.
Symptoms do not relate to a hernia.
Prolonged rest is not required and bad for back pain: better to keep moving.

How did the injury occur??

Sounds like the doctor hasn't got a clue!
There is a possible scenario where there is a "locked joint" in the neck which can cause the symptoms you describe. I see this often so I would recommend...

Have you been given advcie about how to manage the condition and/or a rehab program? A physio referral?

Possibly a strain of the AC Joint if a simple one-off.
Only a noob to lifting?

A good article to read before racing off to a surgeon!
http://www.spineuniverse.com/professional/news/mri-findings-not-helpful-determining-herniated-disc-related-sciatica-treatment

You can do the whole selection of activities that I listed 2-3x /week
No reason at this stage to work scapula retraction only unless you appear to have significant shoulder hitching.
Face pull is...