Your exercises are completely based on your diagnoses and the procedures you undergo to combat the pain. One prominently used, non-surgical method is epidural steroid injections . The steroid is injected into the epidural space and decreases inflammation around the spinal nerves. If you are undergoing epidural steroid injections, you will want to take the rest day off for a little downtime to not cause unnecessary inflammation. After your brief resting period, you will want to resume normal, but not overly vigorous activity. It is best to start with walking slowly. For every 30 minute sitting period, you should take 5 to 10 minutes to get up and walk around. It may be uncomfortable at first, but if you stick with regular slow activity for the first day, you can build up to more activity.