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

Slide the nerve.
Never stretch it.
Watch the leg.

The sciatic slider is the core drill of this phase — one end slackens as the other tightens, so the nerve moves without being pulled.

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

Nerves need to glide

Nerve tissue slides several millimetres through its tunnels as the limb moves. Gliding restores that movement; hard stretching irritates it.

Sliders before tensioners

A slider slackens one end of the nerve as the other tightens. A tensioner loads both. Sliders come first, always.

Nerve blood flow

Nerve tissue is metabolically hungry and depends on movement for its blood supply. That is why gentle, frequent movement beats stillness.

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

A

Slide

Supine slider + ankle-knee timing
A1

Supine sciatic slider

60 s · slow reps

On your back, hip at 90°; straighten the knee as you look up, bend it as you tuck the chin.

Easier smaller range  ·  Harder straighten further

R1R2—
A2

Slider timing drill

12 reps · ×2

Same movement, slower — the ankle pulls up as the knee straightens, and relaxes as it bends.

Easier fewer reps  ·  Harder add the chin movement

R1R2
B

Ease

Direction of ease reps + isometric glute
B1

Direction-of-ease reps

60 s · slow reps

Repeat whichever movement drew the symptoms up in session 1 — arching or bending.

Easier smaller range  ·  Harder further into range

R1R2—
B2

Isometric glute squeeze

6 × 10 s · ×2

Lying down, feet flat; squeeze both glutes hard without lifting the hips.

Easier gentler squeeze  ·  Harder 15-s holds

R1R2
C

Move

Heel slides + walking intervals
C1

Supine heel slides

60 s · slow reps

Slide one heel away and back along the floor, keeping the low back quiet.

Easier shorter slide  ·  Harder slower

R1R2—
C2

Walking intervals

4 × 60 s · ×2

One minute walking, thirty seconds standing easy — note the distance before symptoms start.

Easier shorter bouts  ·  Harder longer bouts

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
A1Supine sciatic sliderslow reps in 60 s —
A2Slider timing drill12 reps
B1Direction-of-ease repsslow reps in 60 s —
B2Isometric glute squeeze6 × 10 s
C1Supine heel slidesslow reps in 60 s —
C2Walking intervals4 × 60 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-B