Hi.I'm new to forum. Three months back i read Healing back pain and unlearning pain and started filling the workbook. Its been 3 years since i have been struggling with repeated cycles of lower back herniation,sciatica,Head aches, sleepless nights(im not yet clear if it was depression/anxiety or due to sciatica pain activity). -Breathing excercises were not much helpful for sleep and pain -Phsical therapy/ chiropractor couldn't do much. -Pills were waste My current situation is that i've been getting nice sleep for 7/10 days after doing workbook(I feel ive no more repressed emotions with me).Headaches are gone. But what still hurts is my quads and sciatic nerve pain in legs and those sleepless nights. I get de-motivated when i do some light physical acitivity like swimming or running (never more than 15 mins) my quads and legs starts to feel as if blocked by pain.Then for whole day the pain keeps shooting and irritaing my legs and my peace.When i go to bed my muscles start twitching(lower back muscles) and nervess are crawling under skin which keep my brain active.This starts the cycle of pain and im unable to sleep that day. And then i start to doubt if i am really recovering? Basically when im at rest and im getting good sleep.i feel my legs are ok. But as the sun sets and day is ending,pain starts rising and the whole trouble starts again until i have a sleepless night. The next day of sleepless night is living hell(due to more pain and dizzy head) what should i do to stop this? its the pain in my quads thats troubling. i do short run, quads gets blocked. i go for a swim round,quads get blocked.i walk for half an hour,quads get blocked along with lower back pain. Next i know is sleepless night I feel im not doing a positive recovery.im stuck in cycle.