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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.
A pinched nerve in your back can cause pain, numbness, tingling, loss of sensation and muscle weakness in almost any part of your upper leg, lower leg and foot. You may notice that coughing, laughing, sneezing, getting up from a sitting position or straining and lifting will worsen your pain, especially if you have injured a disc or have swelling in your spinal canal.