Hi As you are in long hours sitting job you need to follow ergonomic to get rid of pains. Simple streching and joint movement exercises in between breaks will be helpful

Start Doing Neck and Shoulder Exercises, Upper Back Stretching Exercises Twice Daily. Apply Hot Pack for 15 Minutes Twice Daily Before Exercises. Of It Remais Same An Online Video Examination is Required to Suggest You Perfect Exercises Programme for it .

Upper spine joints stiff, they can be unlocked with manual therapy. Try it. For shoulder pain, it looks like a soft tissue injury, apply ice for 20 mts,twice a day(apply some oil ,to prevent ice burns).

You should check with height alignment of your desk and chair. Wrong sitting posture may contribute to your upper back pain. You should take breaks in between work. Your monitor screen should be at your eyesight level. You should give hot water fomentation for 15-20 minutes twice a day. You can use Volini gel or spray provided you are not allergic. You should do upper back and shoulder stretching and strengthening exercises with proper guidance.

Posture corrections must. Do stretching exercise. Spine extension exercise. Avoid toward bending . Hot fermentation during rest time

Problem that your facing is postural neck pain with Upper cross syndrome. For this treatment is through Physiotherapy. It includes 1 Manual Therapy - Release of tight muscles and facilitation of weak muscles, Spine adjustments through mobilzation or manipulation. 2 Electrotherapy - This includes electrical stimulation, IFT, TENS, Ultrasonic Therapy or LASER. 3 Motor learning - Through Posture corrector and motor control exercises. 4 Recurrence prevention self exercises program.

Kindly describe how long u have pain, does pain only in particularly area?, Shoulder which area u have pain? Better u call my number for free phone consultation

Initial applying ice pack would help you to reduce pain If there is any swelling , ice pack and rest will also reduce the inflammation. Later , consult a Physiotherapist who can help you with detailed evaluation and treatment plan