I am having constant headache, back pain in the upper, lower and middle back. i struggle to sleep with pain/ tension/tightness of the neck ?

Pain: Have you had a thorough evaluation? If not, that might be a good place to start. Some things you can try at home for back/neck pain include a warm shower with the water aimed at your back, a heating pad (insure that you don’t get burned), stretching & Tylenol or NSAID’s. Acupuncture & massage can be beneficial.

Need to examine: It is not feasible to provide a meaningful opinion without taking additional history, physical examination and may be some tests. It would be prudent to see your doctor and discuss if you may be depressed. Counter-intuitive as it may seem, exercise may help. Start with low intensity exercise such as walking and gradually increase the intensity as tolerated. Wish you good health!