I know this will probably get lost in heap of answers but if you want to do yourself a huge favor: high rep REVERSE HYPER. I've fucked by back over twice once with crazy radiating sciatic pain that put me frozen on the couch (I was born in Canada) for three months. I am now totally pain free and lifting heavier than ever. If you cant get a reverse hyper: do band resisted goodmornings with a nice hamstring/glute stretch at the bottom <-- this may seem counter intuitive but it worked like crazy for me.

Hey Miggy its been awhile... It might sound extreme but it will help dramatically. You said the disc is swollen or herniated! Are you sure you didn't herniate the disc bad enough that its protruding into the epidural space. If so you should look into a cortisone shot they help bring the swelling down. if that doesn't help. you might need to have some of that disc trimmed off or removed and fused. I've delt with 2 spinal surgeries now and both relieved a lot of problems. Laying on stomach with a firm pillow under your pelvic will help ease the pain. the reason for this is to relieve the pressure from the negative arch toward the positive arch of your lower back. When your in negative arch the 2 vertebrae are pinching the disc harder and causing it to protrude into the epidural space. Another one i like when mine starts to bother me, is to slowly stretch to your toes in a standing position with your buttox against a wall. Have a chair in front of you, just in case you need it to help get back up from the stretch. I like to hold that stretch for awhile start off slowly. I hope this helps buddy!!

I need to help to start my workout after serious injury of two years. I want to know what type of workout i must do everyday..suggest me..doctors note template

http://yogagypsy.blogspot.com/2012/05/therapeutic-yoga-stretches-for-sci...

In addition to the post below, if you are doing the stretches and you have your heels pulled in the opposite direction (cross the midline) the pain should subside if it doesnt the pain is most likely not due to the piriformis, but instead inflammation from the herniated disc is causing increased pressure on the lumbar plexus which divides and forms the sciatic nerve and its derivatives. It is very important to note that while pain medication will reduce the sensation of pain (a symptom) it does not fix the problem (what is causing your symptom), often times people take pain medication and actually do more harm because they are no longer feeling the bodies cry for help (pain). Pain medications are a tricky subject and you want to exercise caution whenever they are being administered. Try an over the counter NSAID, if that doesnt help a prescription NSAID.

Here is a youtube video for sciatic nerve pain rehab http://www.youtube.com/watch?v=tz2CAHJGZkQ.I don't know if you'd want to do this with a swollen disk.

Best stretch for easing some of that sciatica pain - lay on your stomach and put your legs up at a 45 degree angle. Have someone grab your ankles and pull them apart slowly until you cant stretch any further comfortably and hold it for a 10 count. Do this 3 times. I get sciatica bad and when I cant make it to the chiro for a few days this helps a lot. Actually the chiropractor practically saved my quality of life. Before I started going I would get sciatica so bad I couldnt stand up staright and both legs would be numb for days.