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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.
Perform a gluteal stretch. Stiffness in the gluteal muscles can put pressure on the underlying nerves, leading to pinched nerves and hip pain. This exercise can be used to stretch out these gluteal muscles and relieve nerve tension. Lie down on the floor with your legs extended.