<s>[INST] I have really bad sciatica starts in my sacra area and into my left hip and terrible pain into the knee and down into my ankle bone of that same side. sitting is the worst standing okay and lying down flat what exercises should i be doing to elevate the pain want to get it right as travelling on long flight in a couple of weeks time [/INST] Hello ! I read your question and understand your concern. I would first recommend a lumbar CT scan to examine better the disks in this region. If I were your doctor I would recommend holding a lumbar brace, have a lot of physiotherapy, take Acetaminophen and Ibuprofen three times daily for 10 days. I would advise you to avoid standing in sitting position for long periods, as it can aggravate the problem. If the pain is disabling most of the time you may need to consult a surgeon. Hope to have been helpful. Best wishes  </s>