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TrainersEye · Sciatica & Nerve Leg Pain
Sciatica Rehab G
Trainer's Eye
Phase 2 · Nerve mobility and control · Session G

Slide further.
Hold steadier.
Watch the leg.

Phase 2 opens with bigger sliders and the trunk control that lets the spine move without provoking the nerve.

  • Gsession
  • P2Mobility
  • 12:00on the clock
  • — donecompleted

Sliders before tensioners

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

The slump test

Sitting slumped with the leg straightened tests nerve sensitivity along the whole track. It is also, done gently, a treatment.

Scans find quiet discs

Disc bulges and protrusions appear in large numbers of people with no pain at all, at every age. A finding on a scan is not the whole story.

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

A

Slide long

Long-lever slider + slump slider reps
A1

Long-lever sciatic slider

60 s · slow reps

Leg straighter than before; slide with the same head-and-ankle timing, symptoms staying high.

Easier knee more bent  ·  Harder straighter leg

R1R2—
A2

Slump slider reps

15 reps · ×2

Sitting; slump and straighten the knee, then sit tall and bend it — smooth, no holding.

Easier less slump  ·  Harder fuller slump

R1R2
B

Hold

Dead bug hold + side plank knees
B1

Dead bug — slow

60 s · slow reps

Lower the opposite arm and leg over three seconds each rep, the back staying flat.

Easier arms only  ·  Harder straighter legs

R1R2—
B2

Side plank — knees

5 × 15 s/side · ×2

Elbow under the shoulder, knees bent; lift the hips to a straight line and hold.

Easier knees further forward  ·  Harder legs straight

R1R2
C

Hip

Hip hinge reps + prone hip extension
C1

Hip hinge reps

60 s · slow reps

Hips back with a long back, hands sliding down the thighs, then stand and squeeze.

Easier to mid-thigh  ·  Harder to the knees

R1R2—
C2

Prone hip extension

12/side · ×2

Face down; squeeze the glute first, lift the straight leg a hand-width, back quiet.

Easier bent 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. Sliders first, tensioners later: one end of the nerve slackens as the other tightens.
  2. A little tingling during a glide is expected. Numbness that lingers afterwards means too much.
  3. Train the spine to move and to hold still. Both are needed and both are here.
  4. Keep the pain rule: symptoms moving up the leg is progress, moving down is too much.

Tick it off

MovementRound 1Round 2Best
A1Long-lever sciatic sliderslow reps in 60 s —
A2Slump slider reps15 reps
B1Dead bug — slowslow reps in 60 s —
B2Side plank — knees5 × 15 s/side
C1Hip hinge repsslow reps in 60 s —
C2Prone hip extension12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-G