People who suffer from sciatic nerve trauma have, traditionally, been prescribed bed rest.  Over time, research has shown that bed rest does not significantly speed up the healing process of sciatica, the name given to sciatic nerve pain.  Although for the first day or two, rest is a reasonable reaction, avoiding any physical activity which worsens the pain, there are a number of physical activities which can help alleviate the pain of sciatica, and which may be beneficial in the healing process.

All exercises during a medical condition should be consulted with a doctor.  You do not want to further damage your nerves, muscles, or bones.   Any exercises performed during a medical recovery process should be gentle, and should increase progressively, only as the evolution of the condition permits.  You should avoid all twisting motions, all bouncing, and any jerking motions in any sport or exercise routine.

Walking, a highly recommended exercise for so many reasons, should only be done if the pain permits.  Do not force yourself to walk.  Use sensible shoes, which are light, soft, and with rubber soles for better traction.  You may first wish to apply an ice pack or a heat pad to relax the painful area, and reduce the swelling.  Then only walk for a few minutes.  This will help your circulation and the blood irrigation to your entire body.  Always drink plenty of water.

In comfortable, loose clothing, try stretching your lower back.   Lie down on a soft surface, and fold your knees by putting your feet flat on the floor.  Gently bring your knees up towards your head.  Hold your knees up in this position by using your hands or arms, and gently feel the stretch in the lower part of your spine.  Do not bounce.  Hold the position for 30 seconds, and then gently return your feet back to the floor.  Repeat this exercise several times, and try to do this at least 3 times a day.   After a number of repetitions of this exercise, you should be able to move your knees ever closer to your ears.

Once you are feeling more flexible, from a standing position, bend down your head by bringing your chin to your chest, and then continue rolling your upper body down, vertebra by vertebra, as far as you can comfortably bend.  Hold that position for at least 15 seconds.  Feel the stretch in your lower back.  Gently roll up, reversing the process, until your are upright again.  Repeat this exercise several times a day.   As this exercise becomes easier, you will be able to reach further towards the ground.

When done properly, these two exercises help to distend the spine, slightly separating the vertebrae, relieving pressure which might have build between the vertebrae, caused by nerve swelling or other kinds of inflammation.

To remobilize your sciatic nerve, after stretching, try bending and straightening one leg at a time, pointing the leg straight up from your hip while you are lying down.