See a doctor in sports medicine, physical therapist, or occupational therapist. Basically someone with a medial background specializing in the musculoskeletal system.

I while back I had an issue with tennis elbow and numbness in my hand. I went to a doctor specializing in orthopedics and sports medicine. First visit was an exam and ultrasound of my elbow. He also asked things like how I slept, and if I was sleeping on my arm. There was some swelling and inflammation, but noting too major. He referred me to a physical therapist.

I saw the physical therapist for a few weeks. It was mostly teaching me how to do certain stretching exercises and strengthening the muscles in the area. There were some massages with a muscle scraper. That was weird and not pleasant at first, but did help.

I dislike having to disrupt my computer activities every hour

Nobody likes being taken out of the zen that is being in a flow state, but humans evolved to walk and move around a lot. Take breaks and go for short walks. If I were to give advice to my younger self, it would be to take up running. Humans and a few of our domesticated species are the only ones that can run for long distances. Some members of the species enjoy running for long distances and do it recreationally. They often say they enter a flow state while running.