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

Test the leg.
Every week.
Write it down.

The straight-leg raise as a weekly measure, plus the first hip and trunk work.

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

The straight-leg raise

How high the straight leg lifts before symptoms start is a simple weekly measure of nerve sensitivity. Track it.

Tracking beats guessing

Walking distance, sitting time and straight-leg raise height are three numbers that tell you more than how the day felt.

Glutes switch off

Pain and nerve involvement both reduce glute activity. Hip strength is rebuilt deliberately, not assumed.

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

A

Measure

Straight-leg raise test + isometric hip abduction
A1

Straight-leg raise test

60 s · slow reps

Lying down; raise the straight leg until symptoms just begin — note the height, then lower.

Easier bend the knee slightly  ·  Harder go higher over the weeks

R1R2—
A2

Isometric hip abduction

5 × 12 s · ×2

Side-on to a wall; press the outside of the leg into it, foot pointing forward.

Easier gentler press  ·  Harder 20-s holds

R1R2
B

Bridge

Pelvic tilt to bridge + glute bridge
B1

Pelvic tilt to bridge

60 s · slow reps

Tilt the pelvis, then peel the hips up a hand-width and lower — small and controlled.

Easier tilt only  ·  Harder higher bridge

R1R2—
B2

Glute bridge

15 reps · ×2

Drive through the heels to a straight line and squeeze one second at the top.

Easier smaller range  ·  Harder 3-s hold

R1R2
C

Slide

Slump slider + seated nerve slide
C1

Seated slump slider

60 s · slow reps

Sitting; straighten the knee as you look up, bend it as you slump — nothing held.

Easier smaller range  ·  Harder straighten further

R1R2—
C2

Seated nerve slide

12/side · ×2

Same position, ankle pulling up as the knee straightens and relaxing as it bends.

Easier fewer reps  ·  Harder add the head movement

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
A1Straight-leg raise testslow reps in 60 s —
A2Isometric hip abduction5 × 12 s
B1Pelvic tilt to bridgeslow reps in 60 s —
B2Glute bridge15 reps
C1Seated slump sliderslow reps in 60 s —
C2Seated nerve slide12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-D