Chronic lower back and neck pain can be quite debilitating, impacting your ability to do daily activities and work duties. Facet injections are a good option for pain that is unresponsive to therapy.
My experience with computer workstation ergonomics started when my occupational therapy practice shifted to clients with arm complaints. I realized the majority were desk workers. Ergonomics was always an issue.
My top 3 exercises to strengthen the neck and upper back muscles, to reduce discomfort from desk work, and other activities that require sustained downward gaze and forward use of the arms.
With a shoulder injury or shoulder condition, you should prioritize pain management and gentle movements. Doing too much too soon can work against you. Use of ice and passive exercises explained.