Hello sir,
In Recent Days...... we are receiving so many Back Pain , Neck Pain, Shoulder Pain patients at your age,According to the Recent report, 45% of complainants were in the 21-30 age group, while 35% came from the 31-40 age group.
Yes I agree sitting posture, sitting chair, working table... everything plays a major role.,.... If you are in office ,will be sitting the same duration, the only difference between work from home and in office does a less mobility (movement) in your body just correct that one will get relief from pain.
all I can say is whenever you have time take a small break go for small walk ,don't be sit for long time without moving Sir,
Next Steps
you can apply hot water bag 20 to 30 minutes with moderate temperature twice a day before going bed and after getting up from the bed in the morning it gives better relief from your soreness.
Health Tips
regular walking
basic aerobic activities
take small break in between
don't sit more than 20 minutes at a stretch.