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Start by walking or jogging for five minutes, then stretching the areas where your pinched nerves gives you pain. Engage in slow, gentle stretches -- do not bounce or stretch to the point of pain. Also take steps to maintain good form while you exercise.
You may get a pinched nerve in your lumbar spine if you have disc damage. Discs are natural, spongy cushions between your vertebrae (back bones) that allow your spine to move. Your discs may move out of place and pinch the nerve in your spine. You smoke. You have diabetes, a spinal infection, or a growth in your spine.