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

Tension it.
Gently.
Only now.

Once symptoms centralise reliably, the nerve is ready for gentle tensioning — the last of its tolerance.

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

Tensioners come later

Once symptoms centralise reliably, gentle tensioning restores the last of the nerve's tolerance. Too early and it flares.

Nerves heal slowly

Nerve recovers at roughly a millimetre a day. Numbness and weakness lag behind pain by weeks or months — that is normal, not failure.

Flares are normal

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

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

A

Tension

Gentle tensioner + slider between
A1

Gentle sciatic tensioner

60 s · slow reps

Straighten the knee AND pull the ankle up together — briefly, then release fully.

Easier stay with sliders  ·  Harder hold one second

R1R2—
A2

Slider between tensioners

15 reps · ×2

Return to the slider for fifteen reps after each tensioning set — that is the recipe.

Easier sliders only  ·  Harder fewer sliders

R1R2
B

Control

Dead bug loaded + side plank full
B1

Loaded dead bug

60 s · slow reps

Bag held over the chest with straight arms; lower one leg, the back staying flat.

Easier no weight  ·  Harder both legs

R1R2—
B2

Side plank — full

4 × 15 s/side · ×2

Feet stacked, hips high, straight line from ankle to ear; hold and breathe.

Easier knees down  ·  Harder top leg raised

R1R2
C

Hinge

Kickstand hinge + single-leg bridge
C1

Kickstand hinge

60 s · slow reps

Back foot on its toes behind; hinge over the front leg with a long back.

Easier hold a chair  ·  Harder reach lower

R1R2—
C2

Single-leg glute bridge — tempo

10/side · ×2

Three seconds up, one at the top, three down; the pelvis never tilts.

Easier two feet  ·  Harder feet on a step

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
A1Gentle sciatic tensionerslow reps in 60 s —
A2Slider between tensioners15 reps
B1Loaded dead bugslow reps in 60 s —
B2Side plank — full4 × 15 s/side
C1Kickstand hingeslow reps in 60 s —
C2Single-leg glute bridge — tempo10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-J