Regarding stretching, I found the book Conquering Carpal Tunnel Syndrome to be a huge help. It has lots of suggestions for kinds of stretches to do based on the kind of work you do, but my big takeaway (and according to the author, the most important part) was how to do the stretches: only stretch until you barely feel a stretch, then hold there until you feel a sense of release. In my experience that was more effective than the “stretch until you feel a good strong stretch” strategy.

https://www.amazon.com/Conquering-Carpal-Syndrome-Repetitive...

This book changed (saved?) my life. It came out a long time ago and while I seldom feel pain anymore, when I do I still do the stretches that helped the most (from memory as the book has been passed around). More effective than any PT I tried.

Conquering Carpal Tunnel Syndrome and Other Repetitive Strain Injuries: A Self-Care Program (https://www.amazon.com/dp/1572240393/ref=cm_sw_r_cp_api_glt_...)

Switching to a Kinesis keyboard has helped my hand/wrist pain quite a bit. It seemed to be steadily getting worse, and disappeared after using the keyboard for a couple weeks.

Another thing that helped is the book Conquering Carpal Tunnel Syndrome[0]. It has a good set of stretches to do categorized by what's bothering you.

Even more impactful IMO, it teaches a technique they call the "stretch point": very gently & slowly stretching until you feel the first hint of a stretch, then pausing and waiting for the feeling to release, over and over. Versus what I was naturally doing before, which was to stretch until I really felt it, and hold for a while. The theory is that the slow/gentle stretch+release pattern is more effective for the smaller muscles and less likely to damage them.

[0]: https://www.amazon.com/Conquering-Carpal-Syndrome-Repetitive...

https://www.amazon.com/gp/product/1572240393/ref=pd_sim_14_1...

Start daily regular stretching fix your finger, wrist, arm, shoulder, back pain.