I have had the pain in the arm and numbness and tingling, and it comes from the neck. I see a chiropractor on a regular basis, probably about every couple months. Try a massage. Try a new position in your chair, making sure the chair is indeed ergonomically correct, take some of the pressure on off the elbows that can cause some pain. You are probably hunched up with your shoulders up around the ears? Need to relax and get in a good position. Cold packs and hot packs. I don't take much pain meds as I just see the chiro once it starts, but the massages are great.
What I do - sm - - some of what the OP says, too.
[ In Reply To ..]
Use a tennis ball between your shoulder blade and the wall. Creep it up and down around the scapula slowly. It really helps.
Get rid of any arms on your work chair.
Practice sitting with your arm hanging at your side completely free then slowly stretch your neck by turning your head the opposite direction and holding then bring your head front then to the other side and hold.
In bed, support your arm, elbow and hand with pillows. For me, out away from my body helps most.
Sometimes during work, to get relief I hold my arm up over my head, resting my hand behind my neck for a few minutes.
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