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

The hip behind
the buttock pain.
Not always the spine.

Deep gluteal work — because buttock and leg pain does not always start at the back.

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

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.

Glutes switch off

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

Balance suffers

Nerve involvement blunts position sense in the leg. Single-leg balance retrains it and is trained in every phase.

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

A

Deep hip

Figure-four rock + clamshell with hold
A1

Figure-four rock

60 s · slow reps

Ankle over the opposite knee; rock the legs gently toward the chest and away.

Easier smaller rock  ·  Harder pull the thigh in

R1R2—
A2

Clamshell with hold

12/side · ×2

Open the top knee, hold two seconds, close slowly — the pelvis stays still.

Easier smaller range  ·  Harder ankle weight

R1R2
B

Rotate

Hip rotation lifts + fire hydrant
B1

Seated hip rotation lifts

60 s · slow reps

Sitting, feet wide; lift one foot outward while the knee stays still.

Easier smaller range  ·  Harder hold two seconds

R1R2—
B2

Fire hydrant

12/side · ×2

On all fours; lift the knee out to the side, belly quiet, no lean.

Easier smaller range  ·  Harder pulse at the top

R1R2
C

Balance

Single-leg stance + standing abduction
C1

Single-leg stance

60 s · seconds held

On the affected leg, soft knee; count the seconds held with the hips level.

Easier fingertip on a wall  ·  Harder eyes closed

R1R2—
C2

Standing hip abduction

12/side · ×2

Hand on a wall; lift the leg out with the toes pointing forward, torso still.

Easier smaller lift  ·  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
A1Figure-four rockslow reps in 60 s —
A2Clamshell with hold12/side
B1Seated hip rotation liftsslow reps in 60 s —
B2Fire hydrant12/side
C1Single-leg stanceseconds held —
C2Standing hip abduction12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-I