re: Pinched nerve in my upper back

I have dealt with this for over a decade. Injections and PT have helped immensely. I will say though that I have had to start lifting smarter, not harder. I have also had this procedure mentioned to me by my current provider, is not covered by insurance and only performed on the cervical spine at a clinics in Texas and Florida. Might be worth a look if you have the means and are willing to pay out of pocket.

DiscSeel

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Can anyone point me to info on what I can do? Everything I find is all about back injury. Basically, I know I can’t deadlift or squat, but is there a variation I can do? Like belt squats, leg press, lunges, glute bridge, DB RDLs?

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Figure that out during PT. You will want to address the back first, obviously, but you shouldn't give up leg work. Leg press and leg machines should be fine as those support the rest of your body and tend to isolate the legs during the movement. DB Lunges and DB RDL should be fine to do, but I would start out at a lower weight and aim for higher reps. If that doesn't bother your back, work your way back up slowly to heavier weights.

When I went to PT for my neck, they said no weights on your shoulders, but you can do lighter barbell DL and DB squats/lunges. When I went for my back, pretty much the same thing, but they said a Smith machine would be fine for squats since it is somewhat supported on the sides and you won't get off balance like you might doing barbell work. They were more concerned about rotation than weight.