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

Six sessions in.
Symptoms moving
up, not down.

Phase 1 check-in: the straight-leg raise, the walking distance and the first test of the muscles the nerve feeds.

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

Standing tolerance is trainable

How long you can stand or walk before symptoms start is a number that responds to training. Measure it weekly.

Weakness follows compression

A compressed root makes a specific muscle weak: calf, quadriceps or the muscle that lifts the foot. Finding which one is the whole point of testing.

The calf goes first

The most commonly affected muscle in sciatica is the calf. Single-leg heel raises are the simplest way to find and fix that deficit.

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

A

Measure

SLR retest + walking distance test
A1

Straight-leg raise retest

60 s · slow reps

Raise the straight leg to the first symptom; compare the height with session 4.

Easier bend the knee slightly  ·  Harder higher

R1R2—
A2

Walking distance test

1 × max · ×2

Walk until the leg symptoms start; note the time or the distance and write it down.

Easier shorter bout  ·  Harder further

R1R2
B

Strength

Heel raise test + single-leg bridge
B1

Double heel raise

60 s · slow reps

Rise onto both toes and lower slowly — the calf is the muscle most often weakened here.

Easier hold a support  ·  Harder one leg

R1R2—
B2

Single-leg bridge

8/side · ×2

One foot down, the other knee hugged; drive up with the hips level.

Easier two feet  ·  Harder 3-s hold

R1R2
C

Control

Bird-dog + dead bug
C1

Bird-dog

60 s · slow reps

Opposite arm and leg long, hips level; hold three seconds each rep.

Easier arm or leg only  ·  Harder 5-s hold

R1R2—
C2

Dead bug

10/side · ×2

Low back gently pressed down; lower the opposite arm and leg on the exhale.

Easier arms only  ·  Harder straighter legs

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 retestslow reps in 60 s —
A2Walking distance test1 × max
B1Double heel raiseslow reps in 60 s —
B2Single-leg bridge8/side
C1Bird-dogslow reps in 60 s —
C2Dead bug10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-F