Torso should be an arm's length from the computer screen. Also, don't sit for hours at a time. Every hour or so get up and move around. Also, use a copy holder to keep your work at eye level. The goal is to relieve pain and reduce inflammation.
Inflammation stretches the tissue, causing pain and interfering with healing.
Ice the area as soon as possible and keep icing it for 10 to 20 minutes every two hours for 48 hours or until the swelling subsides. A Finnish study published in The New England Journal of Medicine showed that even two days of rest can slow recovery by weakening the muscles. Every hour take a minute and stretch. Place your hands behind your head. Lift shoulder to ears and then press them down as far as you can.