My physical therapist worked through the majority of these issues, helping heal the nerve in my arm with ultrasound treatments and giving me exercises to do at home. The cost for PT came out of my insurance deductible, and it was not cheap. In other words, I have an investment in my body that I need to maintain.
At work I elevated my laptop to eye level, got an external keyboard and mouse, added a keyboard tray to my desk, and got a new chair. I pieced them together one at a time, but it took ALL of those things combined to finally eliminate the painful knots in my neck and upper back. In only a couple of weeks with the new chair and keyboard tray, the pain completely went away.
My left arm is taking longer to heal. I damaged the nerve at the crook in my arm, and my PT said it could take well over 6 months to completely heal.
Lesson for you all--don't be a "one trip wonder" when carrying in your groceries, loading tons of weight on your arms. You will eventually cause serious damage.If I overuse it, mostly when doing free weights classes, it gets tender and slightly weaker. So I'm careful about bicep work and not loading up the bar with too much weight.
I am careful about adjusting my chair in different positions throughout the day. I also pay close attention to my posture in the car now, keeping my abs tucked in and my shoulders back against the seat.
Running regularly is also improving my back and posture. When I run, I focus on keeping my shoulders down and in my "back pockets." Running motions from my arms moving strengthen my upper back significantly, too.
The quality of my life has significantly improved because I'm not in continual pain and stress everyday.
It took years for the small things to build up and cause injuries. None of this stuff bothered me in my 30s. I had used my laptop as it was for over 4 years before I had problems with my neck.
Many small changes resulted in big results. It was no One Thing, and it took trial and error to figure it all out.
There's a bigger lesson to be learned from this, too. Many small changes--baby steps--can impact every area of my life. I have much more to work on, a little at a time.