As one who used to read to my toddlers in bed & had to roll out on to the floor because of excrutiating pain, I can tell you what works for me. STRONG STOMACH, STRONG BACK. Exercise, Exercise & Exercise. 1- While flat on your back, raise both legs touching your head. 2- Your butt against the wall, both legs up the wall. Have had no sciatic, pinched nerves or back ache in over 10 yrs.