All the ergonomic workstation modifications in the world won't make a significant difference if you don't correct your posture and start taking care of yourself. If you're under stress, you'll do worse. If you're seeing an M.D. who says he or she doesn't know what you have, you've found an honest physician. If you're told to have carpal tunnel or cubital tunnel surgery and you have a normal EMG test, find another surgeon. Splints are fine only if they work.
Ice is fine only if it works.
Heat is fine as long as you apply it to muscles in spasm. If you're sick of taking pills of one sort or another and they don't work, you're not alone. If physical therapy flares up your symptoms without producing a distinct improvement in function over the next several days, that type of physical therapy is causing more harm than good. Addressing just the painful part in therapy and not the entire neck to fingertips is substandard treatment. Insurance companies are uniformly ignorant, or obstructionist, or both, when it comes to treating these problems.