Almost had to get neck surgery from a BJJ injury + sitting on a computer all day. This was after BJJ training 3 times a week + lifting twice a week. Would wake up with numb pinkies and would experience shooting pains up and down my neck as I was sitting at my computer.

The thing that prevented a surgery for me was simply fixing my posture, by strengthening the upper back and neck muscles. The most effective exercise I've experienced to achieve this is cable face pulls, with a grip that externally rotates the shoulder. You can see an example here[0].

Non-gym related thing that also helps with posture is getting a standing desk. Its not even necessary to stand, but simply having the ability to change the height of your desk is a massive help for getting the correct sitting posture.

[0] https://www.youtube.com/watch?v=ljgqer1ZpXg

If you feel like expanding this post with more tips, I'd love it.