I had similar symptoms to what you have a few years ago, but with weakness on my left side and it felt like somebody had buried a knife into my left shoulder blade. I pretty much stopped all exercise for a year and just concentrated on keeping really good posture for my neck. I find that I get some twinges still if I don't watch it.
What I have found helps is to:
1) Keep my head upright, don't tilt forward or back for any extended period.
2) Don't try to hold anything under my chin or between my neck and shoulder (like a phone).
3) Don't lift anything heavy so it pulls down on the muscles around your neck.
4) Find a pillow that allows you to keep your head in a neutral position while sleeping.
I don't find that cycling is a problem. Although my body is leaned forward, my neck is kept in a position inline with my spine, so it does not compress the disks.
Just try to keep your neck in a neutral, unstrained, position as much as possible.
Good Luck,
Ted