Exercises for Pinched Sciatic Nerve

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Hello all!
I first got a pinched nerve while on 8months of bed rest. It started 5 months into my bed rest,(a year ago this month). I have been off bed rest since Feb 2012 and am regaining my health and strength.
Well I get the feeling of the pinched nerve every couple of months when the weather gets too hot or allergies are bad so i am stuck back in bed.
My question is:

What exercises are good for quick relief? What are good for long term relief?
I have been walking a little to open up the nerve, sleeping with my my knees bent towards my chest, and leg lifts while sitting to open the nerve up also. Along with Heat and occasional icing of the area.

Any added help is appreciated! Thank you very much!

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