Hi, I had a two level ACDF surgery last March - I'm feeling pretty good now at almost 8 months out, but having one remaining issue that I can't seem to resolve.

I have a pinchy sort of pain in my upper traps on both sides of my neck. It won't go away. I'm wondering if it's just spasm or something. I started light weight lifting again, haven't started running yet and may not (will do something else), but I'm wondering what I should do to alleviate some of this pinchy/spasm pain?

Any suggestions for exercises - something for my neck/upper traps. The only real restriction the doctor gave me was to not lift heavy weights above my head. He said I could bench press, but to ease into it.

All I'm doing is bench ( super light, only 90lbs now after two months), tricep work with dumbells, light dead lifts, and some upright rows, again very light.

I'm thinking I need to rehab my traps in some way...?

Any ideas?