How to relieve and take pressure a pinch nerve upper back and lower back at home?

Several options: It may respond to over the counter pain relievers (follow the package instructions and make sure you do not have a condition or take other things that might make them unsafe). Heat and cold may help. You can find back exercises on line, but you may benefit from a few sessions with a physical therapist, who can show you good technique in a home program. Regular aerobic exercise is very good too.

Get a firm diagnosis: It is unusual to have both a pinched nerve in the upper & lower back. First, you should make certain of the diagnosis, since myofascial muscle pain can mimic a pinched nerve, but is treated quite differently. Postural exercises and core strengthening are paramount to treating myofascial pain, but a pinched nerve needs to be evaluated by a physician since nerve damage can be irreversible.