1. Get ibuprofen for the pain.
2. Cut down on time at the machine. Use the minimum you need.
3. Stop using your phone/tablet so much.
4. Start walking as much as possible. You will not believe how much this helps.
5. Change your mouse. https://www.amazon.co.uk/Wireless-Vertical-Ergonomic-Optical...
6. Go see a physio for advice on exercises.
7. Swimming for long-term strength and prevention.
It's worth adding that stress can be a significant factor, so if you're stressed you should address that too.
1. Get ibuprofen for the pain.
2. Cut down on time at the machine. Use the minimum you need.
3. Stop using your phone/tablet so much.
4. Start walking as much as possible. You will not believe how much this helps.
5. Change your mouse. https://www.amazon.co.uk/Wireless-Vertical-Ergonomic-Optical...
6. Go see a physio for advice on exercises.
7. Swimming for long-term strength and prevention.
It's worth adding that stress can be a significant factor, so if you're stressed you should address that too.