MoPro
TrainersEye · Sciatica & Nerve Leg Pain
Sciatica Rehab A
Trainer's Eye
Phase 1 · Calm the nerve · Session A

Find your
direction
of ease.

Session one is a test as much as a workout: try arching and try bending, and find which one draws the leg symptoms up toward your back.

  • Asession
  • P1Calm
  • 12:00on the clock
  • — donecompleted

Direction of ease differs

Some backs ease with arching, others with bending. Testing both and following the one that centralises symptoms is the single most useful thing you can do.

Centralisation is the signal

When leg symptoms move up toward the back with a movement, that movement is helping — and it predicts a good outcome. Symptoms moving further down mean stop.

Extension for many, not all

Repeated arching helps a large share of disc-related leg pain — but not all of it, and it is the wrong plan for most stenosis. Test, do not assume.

Three couplets · two rounds · twelve minutes · symptoms moving up, not down

A

Arch

Prone press-ups + prone lying hold
A1

Prone press-ups

60 s · slow reps

Face down; press the chest up on the hands with the hips staying down. Watch where the leg symptoms go.

Easier press onto the elbows  ·  Harder press higher

R1R2—
A2

Prone lying hold

3 × 30 s · ×2

Simply lying face down, or on the elbows; hold and notice whether the leg eases or worsens.

Easier on a pillow  ·  Harder up on the elbows

R1R2
B

Bend

Knee hugs + seated flexion hold
B1

Single knee hugs

60 s · slow reps

On your back; draw one knee toward the chest as far as it goes freely and lower.

Easier smaller range  ·  Harder both knees

R1R2—
B2

Seated flexion hold

3 × 20 s · ×2

Sitting, lean forward with the elbows toward the knees; hold and watch the leg.

Easier smaller lean  ·  Harder further forward

R1R2
C

Move

Walking + ankle pumps
C1

Walking

60 s · steps to beat

Walk at a comfortable pace for the full minute — count the steps and note the symptoms.

Easier slower  ·  Harder brisker

R1R2—
C2

Ankle pumps

20 reps · ×2

Point and flex the foot fully and briskly — this pumps blood and moves the nerve gently.

Easier smaller range  ·  Harder add ankle circles

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule for nerve pain: leg symptoms should move UP toward the back, not down the leg. Up is good. Down means stop.
  2. Find your direction of ease in session 1 and use it all phase — for some backs that is arching, for others it is bending.
  3. Nerve glides are slid, not stretched. Move to the first tingle and come straight back.
  4. Walk every day, little and often. Nerve tissue needs blood flow and movement more than it needs rest.

Tick it off

MovementRound 1Round 2Best
A1Prone press-upsslow reps in 60 s —
A2Prone lying hold3 × 30 s
B1Single knee hugsslow reps in 60 s —
B2Seated flexion hold3 × 20 s
C1Walkingsteps in 60 s —
C2Ankle pumps20 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-A