T4 vertabrae fracture help!

Hello all.

So I'm after some advice as I've been suffering with pain from my recent injury in April.

I got knocked off my bicycle and went over handle bars, gave myself whiplash as my neck bent all the way forward to my chest causing pain down my neck. Then landed on my back and fractured my t4 verabrae just in between my shoulder blades.

So I've spent months trying to get reffered by NHS UK for physio to help me exercise the muscles and keep mobility. Unfortunately it fell on deaf ears and spent around 4 months in pain unable to stretch or do things properly. I've now been told by nhs that my refferal will get reviewed on 27th August which I need it ASAP so I can begin becoming more mobile and strengthen up my back. My posture had gotten worse since the injury as I didn't have great posture beforehand (my line of work has been groundworker/highway maintenance and now I drive refuse HGV's. So unfortunately my back has taken a bit of abuse over the years.

I've been told back braces help but some can make your back worse due to it compressing the wrong areas.

I've googled stretches and exercises to strengthen your upper back and 4/5 of my search results are contradicting as they say speak to doctor before performing any exercise or stretch.

Has anyone any advice or ways to ease my pain and help me become more mobile? I feel like I'm alone and not have the money myself to pay for physio privately

At the moment exercise/stretch wise, I am sitting up right feet flat on floor raising my arms slowly just above my head (comfortably) and then slowly lower.

I'm a 29 male.

Any help will be greatly appreciated thankyou.