I did basically the same. The most intense symptoms (I even had partially numb fingers) went away after visiting the orthopedic who realigned my back. (You kno

I did basically the same. The most intense symptoms (I even had partially numb fingers) went away after visiting the orthopedic who realigned my back. (You know, where they pull up your shoulders and then click, click, ...) I tried to move around more while realizing sitting still is the worst thing one can do for the back even if it might be less painful for the back/arms in some moments. Also I switched to an ergonomic setup and switched from vi to a more boring editor. Then I started meditating regularly, slowed down on my job and quit it a few weeks after. Also I did a pause of around 2 months and at the same time I started doing swimming and parkour (1-2x a week). My new job was far less stressful and as it turned out it was okay to ditch the ergonomic setup. Now, years later, my back/arms/hands are better than ever.