Hello doc. I am 29 year old. And I am night owl because of 10 hr shift delly 5 day in week since 1.5 year. I have to much fatigue and back pain sometimes. So what would you suggest to me? And what should I do, to make me feel good. Please help.

Dr. Souptik MajumderGeneral Physician1yrs exp

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A minimum of 7 hours of continuous sleep is needed to overcome fatigue. If your job involves sitting for long duration or lifting heavy weight, back pain is likely. You need to start using a lumbo-sacral corset to support your spine. You also have to walk at regular intervals and perform back strengthening exercises daily. You can have an online consult with me regarding appropriate medications for relief and the necessary exercises along with any tests that may be necessary.  

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Dr. Arun Mammen MathewOrthopedic Doctor16yrs exp

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Well. Night out shifts are stressfuland tiring. I suggest you avoid prolonged sitting. Do stretching exercises of the back at regular intervals, check your vit d 3 levels.  

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Dr. Vijay Kumar KalavakuntaAyurvedic Doctor15yrs exp

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Hello, greetings from your ayurveda wellness coach. Yes, when you have irregular biological clock, there are chances that you end up in fatigue and weakness and sometimes headache and as you said body pains. The thing is you need to focus on a proper diet which is very much important. Night time do not munch with some snacks while on work though you do night shift. Secondly avoid coffee or tea etc. Consume your food timely and do not sleep immediately after your food intake. I would like to suggest some good medicines, you may consume for improving health and maintain wellness.  

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Dr. Adarsh Krishna K BhatOrthopedic Doctor5yrs exp

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At 29 years of age and with your work details, it's pain due to paraspinal muscle spasms probably due to long hours of sitting. Your symptoms can be treated effectively with medicines and physical therapy. It's easy enough to say sleep and diet as answers for everything but in reality its hard to maintain both. But yes, an improvement in diet with multivitamin diets and a well planned work rest schedule should definitely help in the long run.  

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Dr. Shammi PatelOrthopedic Doctor31yrs exp

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You have not described the nature of work. If it requires sitting for long hours than you have to take a walk every 45 minutes. Sit with a straight back. do not bend forwards. What vehicle do you drive? If you are driving two-wheeler, take care that you do not get jerks on road. Do Hot fomentation 3 times a day. And take medicines. 

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