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

Stand up.
Move hips.
Spare the back.

Standing work, the hip hinge pattern and the first real hip strengthening.

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

The hinge protects

Hips back, spine long: the hinge lets the hips lift so the discs do not have to bend under load.

Deep gluteal pain

Buttock pain with leg symptoms can come from the nerve being irritated behind the hip rather than at the spine. It responds to the same graded loading.

Bed rest lost

Staying active produces better outcomes than bed rest for back and leg pain in every major guideline.

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

A

Stand

Standing ease reps + standing brace
A1

Standing direction-of-ease reps

60 s · slow reps

Standing version of your easing movement — hands on hips, moving gently into it and back.

Easier hold a support  ·  Harder further into range

R1R2—
A2

Standing brace holds

5 × 15 s · ×2

Standing tall; brace the trunk at twenty per cent and hold, breathing normally.

Easier gentler brace  ·  Harder 20-s holds

R1R2
B

Hinge

Wall hinge + sit-to-stand
B1

Standing hip hinge to a wall

60 s · slow reps

Hips back to touch the wall behind, shins vertical, back long; then stand tall.

Easier closer to the wall  ·  Harder further from the wall

R1R2—
B2

Sit-to-stand

12 reps · ×2

Nose over toes; push the floor away, stand tall, lower for three seconds.

Easier hands on thighs  ·  Harder arms crossed

R1R2
C

Hip

Hip circles + side-lying abduction
C1

Standing hip circles

60 s · slow reps

Hand on a wall; draw a slow circle with the knee, pelvis still throughout.

Easier smaller circle  ·  Harder larger circle

R1R2—
C2

Side-lying hip abduction

12/side · ×2

Top leg slightly behind the body line, toes forward; lift from the hip, not the waist.

Easier bend the knee  ·  Harder 2-s hold

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
A1Standing direction-of-ease repsslow reps in 60 s —
A2Standing brace holds5 × 15 s
B1Standing hip hinge to a wallslow reps in 60 s —
B2Sit-to-stand12 reps
C1Standing hip circlesslow reps in 60 s —
C2Side-lying hip abduction12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-E