Thirty جلسةs.
Twelve minutes each.
Symptoms moving up, not down.

Before you start — the one you must not skip

GO TO HOSPITAL NOW, do not wait and do not train, with any of these: numbness in the groin, buttocks or inner thighs — the area that would touch a saddle; any new difficulty passing urine, or leaking urine or bowels; loss of sensation when wiping; new numbness or weakness in BOTH legs; or sudden loss of sexual sensation. Together these can mean cauda equina syndrome, and the difference between a good and a permanent outcome is measured in hours.

Also urgent, same day: new foot drop or a foot that slaps when you walk; leg weakness that is getting worse; fever with back pain; pain after a significant fall; or unexplained night pain with weight loss.

The pain rule here is different. For nerve pain the direction matters more than the intensity. Leg symptoms moving UP toward your back — even if the back hurts a bit more — means the movement is working. Symptoms moving further DOWN the leg means stop, whatever it feels like at the time.

الجلسة 1 is a test. You try arching and you try bending, and you use whichever one draws the symptoms up. For many disc-related problems that is arching. For spinal stenosis — leg pain on walking that eases when you sit or lean on a trolley — it is usually bending. Do not assume; test.

Glides, not stretches. Nerve tissue is slid gently to the first tingle and brought straight back. Hard stretching of an irritated nerve makes it worse.

Track three numbers weekly: how high the straight leg raises before symptoms, how far you can walk, and how long you can sit. They tell you more than how the day felt.

Kit: a chair, a wall, a step, a towel, a pillow and a loaded backpack or two water jugs.