Maybe Pinched nerve, but middle of back?

Hello, A few days ago, I started having a problem in the middle of my back, on the left side of my spine. I initially thought it was a pulled muscle, but the pain seems to be traveling around the left side of my torso(hurt in one area, then hurt in another area), leading me to think I have a pinched nerve. It is difficult to find the right position to sleep in and I always have to adjust my sitting position. It also hurts when I take a deep breath or cough/sneeze. Unfortunately, I am in a remote location in Afghanistan, so access to medical care cannot be obtained for a few months at least. Are there some stretches or exercises I can do to relieve this pain? Thank you for any help you can give.

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