That sucks.
Did you warm-up before you stretched? Stretching cold muscles is a no-no but soooo many people do it.
I know your pain - I've had surgery on L3,4,5 for ruptured/herniated discs. The sciatica was brutal.
Check these with your doc.
http://www.youtube.com/results?search_type=&search_query=sciatica+exercise&aq=f
Good luck! At least it wasn't a coyote.
