If it's sciatica, than firstly u need to perform specific exercises not all back exercises, also initially with less repetitions and hold, gradually increase the same. Also u need to do some changes in your sitting and working environment to maintain good posture, specific exercises will help you for sure. Hot water b4 exercises.

As your suffering from sciatica it's better to go physio

As you mentioned that you are suffering from sciatica from long time, l need to know about exact location of pain, about the intensity and duration also... what's your occupation?...Is there any history of injury to the lower back?. .

Hello Gentle man As you mentioned you have sciatica pain since a long time I would like to know more about your pain type,duration,exact area of pain ,intensity of pain. If you have long sitting hours during the day time ,you need to correct your office chair and posture. I would like to know your profession also.

Watch this video to understand the cause of sciatica and some easy exercises that you can practice at home. https://youtu.be/RVOI_FgZZ2Q

Stretching the sciatic nerve gives instant relief. Consult a manual therapist. Good luck.

Hello,As a responisble physiotherapist, I can understand you are facing radiating pain through your leg,if you are doing exercise yourself it can create more complications over the time,only physiotherapist can help you by his/her manual therapy,,More you will do exercise more you will get pain,There are many exercise for hip joint that therapist can perform.. Dont do it yourself

Hello dear Thanks for reaching out. I understand you possibly have a lower back pain issue with pain going in the leg/s and get repeated crams alongside. You seems to be slim built looking at your demographics. Now, just to clarify sciatica is a very vague term from medical point of view. I need more information on it: 1. Duration of symptoms 2. Where is the pain and how does it increase or decrease 3. Do you get any burning, tingling or any abnormal sensations in the legs 4. Do you have neck pain or pain in other joints as well 5. Do you get additional symptoms like hair loss, acidity, poor memory and fatigue, burning during urination, reddening of eyes etc 6. Have you had any blood tests or xray/mri ? If yes, i need to see them. For the time being i can only say that sciatica is a rather vague diagnosis and does not cause cramping directly. You need to provide a more elaborate description and need to be screened for vitamin deficiencies and rheumatological disorders if need be Thanks Dr Vipin Gupta