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

Little.
Often.
All day long.

Frequency beats intensity for an irritable nerve — and the first spine control work begins.

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

Sitting loads the disc

Prolonged sitting raises disc pressure and often provokes nerve pain. Breaking the sit every twenty to thirty minutes changes the day.

Position beats posture

Which position you are in matters less than how long you stay in it. Change position before the symptoms build.

Walking is treatment

Regular walking improves outcomes in back and leg pain and is one of the few things that helps both nerve blood flow and confidence.

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

A

Tilt

Pelvic tilts + isometric brace
A1

Supine pelvic tilts

60 s · slow reps

Flatten the low back, then let it arch a little — find the comfortable middle.

Easier smaller range  ·  Harder hold neutral five seconds

R1R2—
A2

Isometric abdominal brace

6 × 10 s · ×2

Tension the trunk as if about to cough — about twenty per cent effort, breathing throughout.

Easier gentler brace  ·  Harder 15-s holds

R1R2
B

Open

Knee sways + clamshell
B1

Supine knee sways

60 s · slow reps

Knees bent and together; sway them a hand-width each way with the belly quiet.

Easier smaller sway  ·  Harder pause each side

R1R2—
B2

Clamshell

12/side · ×2

Heels together, knees bent; open the top knee without rolling the pelvis backward.

Easier smaller range  ·  Harder 2-s hold

R1R2
C

Unload

Prone or seated ease hold + calf pumps
C1

Position-of-ease holds

60 s · slow reps

Rest in the position that eases the leg most — then come out of it and return, repeatedly.

Easier hold longer, move less  ·  Harder shorter holds, more reps

R1R2—
C2

Seated calf pumps

20 reps · ×2

Sitting; lift and lower the heels briskly — circulation for the whole nerve track.

Easier fewer reps  ·  Harder standing

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 pelvic tiltsslow reps in 60 s —
A2Isometric abdominal brace6 × 10 s
B1Supine knee swaysslow reps in 60 s —
B2Clamshell12/side
C1Position-of-ease holdsslow reps in 60 s —
C2Seated calf pumps20 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-C