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

Sit longer.
Stand longer.
Break it sooner.

Building position tolerance on purpose — the thing that actually decides how a day goes.

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

Sitting loads the disc

Prolonged sitting raises disc pressure and often provokes nerve pain. Breaking the sit every twenty to thirty minutes changes the day.

Standing tolerance is trainable

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

Most sciatica settles

The majority of nerve-root leg pain improves substantially within six to twelve weeks without surgery, even when a disc herniation is visible.

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

A

Sit

Sitting tolerance drill + seated glides
A1

Sitting tolerance drill

60 s · slow reps

Sit upright for thirty seconds, then stand and move for ten — repeat the cycle.

Easier shorter sits  ·  Harder longer sits

R1R2—
A2

Seated nerve glides

15 reps · ×2

In the sitting break, slide the nerve gently — straighten and bend the knee.

Easier fewer reps  ·  Harder fuller range

R1R2
B

Stand

Standing tolerance drill + heel raises
B1

Standing tolerance drill

60 s · slow reps

Stand still for thirty seconds, then shift and move for ten — note when symptoms start.

Easier shorter stands  ·  Harder longer stands

R1R2—
B2

Double heel raises

20 reps · ×2

Rise onto both toes and lower slowly — rebuilding the muscle the nerve feeds.

Easier hold a support  ·  Harder one leg

R1R2
C

Walk

Walking intervals + carries
C1

Walking intervals — longer

60 s · steps to beat

Two minutes walking, thirty seconds easy — count the steps in the walking minute.

Easier shorter bouts  ·  Harder longer bouts

R1R2—
C2

Suitcase hold

4 × 20 s · ×2

One bag at the side; stand tall with level shoulders and hips, breathing.

Easier lighter  ·  Harder heavier

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
A1Sitting tolerance drillslow reps in 60 s —
A2Seated nerve glides15 reps
B1Standing tolerance drillslow reps in 60 s —
B2Double heel raises20 reps
C1Walking intervals — longersteps in 60 s —
C2Suitcase hold4 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-K