I have pins and needles in both feet and lower leg. It is always worse after I have done strenuous work. I get a twinge at the top of my spine too.

Tell your doctor. I assume that this is relatively new? In a 31 year old female who I'll assume is otherwise healthy, this may warrant a full neurologic examination, and you may need an MRI. If you are having any bowel or bladder symptoms, please see a doctor ASAP. Feel free to request a virtual consult, or go see your local doctor. Good luck!