Suggestions for ergonomics

I have been looking online for tips on how to help myself but I thought I would try here to see if anyone has had success with the same issue I am experiencing.

I work 4 X 10, the burning and tightness at the very top of my shoulders is getting so painful, and I hate taking over the counter remedies that are bad for your liver. I’ve tried adjusting my chair, monitors, etc. Still even on my days off, I am hurting from the tension in my traps and neck. Any suggestion would be appreciated, looking to prevent it, not medicate it. Thank you!