1. Stretching does help a tremendous amount. You need to stretch regularly and also try to keep good posture (sitting up straight and no slouching). Sitting up straight elongates your back and will do a lot for you in the long run.
2. Exercise is important. My advice for you because of the lack of gym membership is to start running. Running outside and picking a route is fun. You can run outside any time of the year as long as you are dressed properly (this applies to almost anywhere
outside of the Arctic). Having music to listen to while you run can help the time pass quickly. If you do not want to run, lengthy hikes are also good. Sit-up, push-ups, and free weights (if you invest in a couple) are also all things you can do at home to
burn energy. Yoga does wonders as well.
3. Absolutely not. No pills. Do some research; they are addictive and dangerous and you will become dependent.
Some helpful solutions:
Valerian root is a natural sleep aid. You can take it in tea form or in pill form. If that doesn't work, try melatonin. DO NOT TAKE SLEEPING PILLS.
I have had chronic back pain since I was 19 because I played football throughout high school and pulled my trap muscle during this time; I then proceeded to play rugby on it without knowing how much I was fucking up my back. There is not an easy fix, but the
things I have suggested to you above will help. Massage and hot stone therapy are temporary fixes, but you should seriously consider looking into acupuncture. It can help. Also, there are some liquid salve made from plants that you can buy, these salves have
aspirin content in them (naturally) and you can rub that on your back for some immediate relief.
As far as your sleep issues, I suffered through insomnia through high school and into college. For me, medical marijuana was a fix. I think that plenty of exercise also works for some people. I do not condone the use of drugs. You should not be putting that
man-made junk into your body. Stick with the natural remedies if you want to avoid addiction.