I see patients regularly who have similar problems (increased by increased computer use). I also recommend the exercises as well as rest (when you can) and icing. Also, 2 weeks treatment with home ultrasound over the area of pain - 3xper day. You should experience relief quite quickly after beginning treatment (2-3 days) but continue the ultrasound regimen. Certainly, you will reinjure it but your home ultrasound will be available for the next flare up. good luck!