Your nerve might be getting irritateddue to poorposture that you assume throughout the day that you work Postural correction and correct  ergonomics along with neck exercises will help you tremendously Try not to sit or stare at the computer for more than 15-20 mins Every 15 mins look away from computer​ and do all your neck movements Tingling and numbness down arms is not a good sign and would be better if you seek a Physiotherapist soon

Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily. Apply Hot Fomentation twice daily. Avoid bending in front.

Hello seems like you are having pain due to nerve root compression in the neck. Most common cause could be a disc protrusion in cervical spine.