For myself I didn't recover very much until I was off work , had some expert/advanced PT, found an expert/skilled chiropractor {also did upper cervical adjust as well as PT type modalities} and did a lot of self care and learning about my body and what it needs to best heal from this stuff.
And it still took about 3 yrs for me to get to a point of being able to almost feel normal. I'm still in the mild and sometimes moderate chronic category of RSI/TOS.
At my worst my pain level was about 6/7 but I was lucky that didn't last very long at all.

I learned about things like -
trigger points
muscle spasms
hydration & nutrition
hyper mobility - more susceptible to repetitive type injuries and misalignments
diaphragm breathing*

posture & posture fixes
{shoulders rolled forward, head forward hunched shoulders, etc}

- lay on back knees raised takes pressure off low back, feet can still be on floor, pillow for neck if needed, do the *breathing* and work towards relaxation , arms out at sides {comfortable position} 15 minutes as many=y x a day as you can do it - find the comfort place for you and then after you can do it with no increases in pain or sx- then place arms out a bit more and work forward to the next goal.
If you can lay on floor with arm out and be OK then the next step is a rolled up towel or a foam roll like PT places have.

some posture & evaluation vids-
http://video.google.com/videosearch?...3&oq=posture+#

here's more videos -
http://neurotalk.psychcentral.com/sh...163#post615163

be sure to try the search tool for specific topics too, we might forget to mention something important.

forum search-
http://neurotalk.psychcentral.com/fo...to_forumsearch