cervical radiculopathy

Nine months ago i hurt myself at work which resulted in having shoulder pain and pain in my right arm. After a mri scan it was found that i had a disk out in my neck which was pushing on the nerves in my arm. In november i had surgery to rectify this. However since the sugery i have found the pain is gone in my arm but i have pain in my left shoulder across the base of my neck. I find it hard to sleep as i feel like my neck sinks into my pillow and i wake up everytime i move in my sleep. My xrays since the operation show that everything is healing in place but my injury happend in june last year and im fed up with pain killers so ive opted to go without pain releif. I feel a constant cramp at the base of my neck. Im 32 years old and have always been a physical person is there any information you could give me as to how long it might take for this to be cured or any exercises perhaps that could speed up the process.
Thank you

[DrNavneetMD]

Hello Dear,
You should consult your doctor about lumbar stabilization training for back problems and cervical-thoracic stabilization training for the neck. These help in  flexibility training, spine-safe strengthening and training  to use the spine properly at rest, at work, and at play.
Best