Rhomroid strain or pinched nerve!! Can I still workout?

MaggieSheridan1

Anyone experience a strain/knot between your shoulder blade and spine? Think this area is the rhomroid?

Anyways... I was changing to head to the gym yesterday and must have pulled something in that area (or a pinched nerve) on my right side because now i'm in constant pain (maybe level 4 out of 10 - 10 being absolute agony) and its hard to breath deep without discomfort. I'm currently lift 5 days a week and i'm wondering... 1. With light stretching and hot baths daily, how long for recovery? and 2. Can I still workout!? - I know I cant do back exercises, but can I still do legs? or should I just stick to cardio? So frustrating. What exercises/lifts can I do which don't use this muscle or area in my back?

For the record, I know not to push through injury, just love getting my workouts in and would like to do anything I can to maintain.