Hello and thanks for the query . Relax , the condition of Lumbar spondylosis (wear and tear at L4 and L5 vertebral discs ) is fairly common in our clinical practice .The cramps and pins and needles sensation is also because of sciatic nerve involvement due to the lumbar spondylosis causing nerve compression . Physiotherapy and Gabapentine help in strenghtening the nerve and reducing the discomfort . You can start Naukasana (a Yoga posture ) and Dhanurasana (again a yoga posture) but only though a learned Yoga guide .These strengthen the lower and upper back muscles and help relieve the pressure on the nerves . There are Homoeopathic medicines which can help a lot in reducing the pain , for that I suggest visiting your nearest homeopathic consultant who would take a detailed history of your symptoms and prescribe some medicines .You can also try R 71 (an OTC Homoeopathic composition available at most homoeopathic pharmacies ). Also it would help to monitor your blood glucose and serum B12 levels as they have a role to play in paresthesia (numbness , pricking ,pins and needles sensations etc ) . Hope it helps , take care .