If you notice that your pain comes back or gets worse while you are working, then you really need to look at how you are positioned at work.  The way you sit/stand and how your space is setup can impact your pain while at work. The pain can also linger once you have clocked out.

Work on better posture.  Hunching over a keyboard or workstation adds pressure to the wrong places and causes pain.  Try to sit up or stand up straight, lift your sternum (center of your ribcage), and relax your shoulders.  This posture releases tension in your body and even helps you breathe easier.

Be aware of how you sit or stand.  Try to “square up” as much as possible.  This means if you are able to, make sure your nose, shoulders, hips, and toes are facing the same direction.  Being twisted and turned for long periods of time can cause a lot of pain.

If you are able to setup your desk or workspace, the following will help you with your posture and the direction you sit.

Make sure your computer is directly in front of you.  Again this is keeping you squared up to your space.  While you are at your desk, your toes and knees need to be able to face your computer in order for your hips, shoulders and nose to face your computer properly too.

If your computer needs to be off to one side, try to set it up so your whole body and chair can turn towards it properly. 

Check your chair height.  Ideally, your chair should be raised enough so your thighs are parallel to the ground with your knees at a 90 degree angle.  And low enough that your legs fit under your desk so you are close enough to your keyboard and able to sit with good posture.

Depending on your height and where you are feeling pain, you may have to adjust a little.

Set your computer screen to eye level.  This is so important and really helps you stay out of the hunched over posture.  For some people you may be able to change the angle of your screen. If you are still having to look down towards your screen, you can set your screen on a book or a small desk stand.  Work with different thicknesses of books or heights until the screen aligns with you properly.

If you work on a laptop at your desk, you are most likely looking down at the screen,  Raising the whole laptop obviously makes it hard to type. Consider buying a separate keyboard so you can raise the laptop and still type at the proper height.

Use ergonomic mouse and keyboard pads to protect wrists.  If your job requires a lot of typing, I highly recommend these.  It reduces pain and long-term effects on your wrists which impacts your shoulders and neck.  Your wrists and hands should stay parallel to your desk. If your wrists are bent with your hands tilting up, you are at risk of carpal tunnel.

Here is an example of one from Amazon:
https://www.amazon.com/Memory-Mouse-Keyboard-Wrist-Support/dp/B073RFJFLR/

Take breaks to stand up and stretch.  Sitting all day is hard on the body.  Getting up on occasion helps. Gently rock your hips back and forth.  Then do some shoulder rolls. The “cactus pose” from yoga is also great to help with posture.

Here is an example the cactus pose:
https://paisleyanne.com/2013/12/18/healthy-shoulders/

Considering the average person works 40+ hours a week, how you are positioned during those 40 hours has a big impact on your body.  Do what you can to protect yourself while you are healing and over time!