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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.
Sciatica and Walking. Sciatica can be irritated by walking in several ways. The low back has a natural curve that reduces stress on the spine when walking. But arthritis or a herniated disc can put pressure on the sciatic nerve as you walk. Compression on the nerve causes pain. The lower body muscles required for walking may also contribute to sciatic nerve compression and pain.