The way you sit and the ergonomics of your workstation may very well be the cause of your problems. Ergonomics refers to the way your workstation is designed and how your body uses the space.
First, look at the way you use your body while you work. Make sure your sitting posture is good. Don’t slouch. Slouching makes your neck and head jut forward, putting pressure on the nerves to your shoulders and arms. Slouching also puts extra pressure on the joints of the neck and makes your small neck muscles work extra hard to hold your head forward.
Second, get your workstation checked by someone who is knowledgeable about ergonomics, such as a physical or occupational therapist. Sometimes very minor changes in the way your chair, computer monitor, or keyboard is positioned can make major differences in your comfort level. Good lighting is important, as is making sure your monitor isn’t situated so that reflections from other light sources interfere with your vision of the screen. The monitor should be directly in front of you and slightly lower than your eye level, to avoid eye or neck strain. Your feet should rest on the floor or on a footrest. Your keyboard should be situated so that your elbows are bent at a 90-degree angle when you type. Your chair needs to support your lower back.
Finally, take breaks during the work day. Get out of your chair. Do gentle stretches or walk around a bit. Your body needs to change position from time to time. And your eyes can’t handle staring at a screen without rest. Make sure you take the time to look out a window or down the hallway to let your eyes focus on something farther away than your computer screen.
If you follow these recommendations and your pain continues, see your doctor. There may be simple techniques or exercises that can help ease your pain.