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Well as you describe,it may possible to have some nerve impingement due to poor posture and jerk.
So you should do massage with muscle relaxant ointment and apply warm compresses with a heating pad on affected area.
Also gentle stretching exercises can be helpful.
You should take Motrin 600 mg alternately with Tylenol every 4-6 hourly.
Wear ace bandage.
If pain 'll not improve in a week then consult your doctor or Orthopedist for further evaluation and management.
You should keep your arm straight while sleeping.
Also physical therapy can be helpful.
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