I've just had a few months of RSI, but got rid of it. Well, I can still feel some pain from it if I do some things at the gym.
Get yourself an adjustable armchair if you don't want to put your elbow on the table. It's good for wrist, shoulders, and neck.
Be carefull to not bend your wrist backwards. This means that mice with a steep slope on the back can be realy bad. I couldn't use my MX700, even though it is a nice mouse. I got me a tiny mouse for $5 instead, and that was a great upgrade ergonomically in this situation. It's small enough that I can hold my wrist straight forward, and the mouse resides under my index and middle finger.
Only drawback is that it's got too few buttons, and the tiny, light ball locks up if I just think about a bread crum.
Another trick to try is a book under the mouse mat. This helps you to avoid bending your wrist backwards. You should of course never rest your wrist in front of the book (that would make things worse). If you rest your wrist somewhere, then do it on the mouse mat on top of the book.
And another imprtant thing is to change your position. Don't be so locked up by the 90º angles.
Of the two altenatives trackball vs gel vrist rest, I'd choose the gel. IIRC, the trackballs can often give a bad wrist angle. But if you cant stop putting much of the arm weight on the wrist, the gel won't be enough.