Back and neck pain

Sleeplessness till 4-4.30am around 3-5days per week even after staying on bed. I work from 11am-8pm. Travel time from workplace to hom is 1.15hrs. I dont take any sort of caffeinated drink specially coffee. I take sugarless liquor green tea at empty stomach in morning and then sugarless liquor plain tea at around 12pm in office. My food habits are as follows.Morning - 1cup womens horlicks without sugar and 1slc toast white bread. Lunch- 3chapattis and mixed vegetables. Evening snacks- a fruit or muesli or puffed rice 1bowl(only if i feel hungry).Dinner around 10pm-1medium bowl rice,vegetables, daal and fish/chicken.Then i sit for studying till 1am as I am a pg final year student. Returning home i take a bath and tuen have dinner. My mental stress is little.Its just my boyfriend lives in another state with whom i rarely get time to speak except weekends.Currently we fought.Insomnia hereditary.Bp normal.I hv pelvic adhesion,obese, practising kyokushin karate every sunday morning.
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Doctor Answers (1) on Back and neck pain

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Sharath Kumar K N Mandya | General Physician
. Hello, your diet is good, here is what you can do instead of studying in the night you can use morning time for studies, and going to sleep in the night early is better, insomnia is hereditary!!!! ??? Yes you are under stress, pg studies, obesity, uterine adhesions, not able talk with your friend., stress causes all these symptoms. Take a walk in Park in the morning and after dinner which is calm and filled with free air. Eat fresh fruits and vegetables, avoid coffee, tea or other caffeine containing products and other junk foods 20min of exercise in the evening will make to have good quality sleep and join some yoga class, stretching help you to relax body, and 10 min of meditation morning and evening will bring down stress, avoid watching TV for long time.
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