MoPro
TrainersEye · Sciatica & Nerve Leg Pain
Sciatica Rehab T
Trainer's Eye
Phase 4 · Load and hinge · Session T

Off the floor.
Close to the body.
Every time.

The deadlift pattern rebuilt from a raised start, plus the split-stance strength behind it.

  • Tsession
  • P4Load
  • 12:00on the clock
  • — donecompleted

Morning discs are full

Discs swell with fluid overnight. Avoiding heavy bending in the first hour after waking is a small change with real effect.

Surgery buys speed, not outcome

For disc-related sciatica, surgery relieves leg pain faster, but by one to two years the results are similar to good conservative care in most people.

Herniations shrink

Many disc herniations reduce in size on repeat imaging over months, and the larger ones often shrink the most.

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

A

Lift

Elevated deadlift + floor deadlift
A1

Elevated deadlift

60 s · slow reps

Pack on a chair or step; hinge, grip, stand tall — the raised start lowers the demand.

Easier higher start  ·  Harder lower start

R1R2—
A2

Floor deadlift

10 reps · ×2

Pack between the feet; hips back, brace, stand — the pack stays against the legs.

Easier from a step  ·  Harder heavier

R1R2
B

Split

Reverse lunge + Bulgarian split squat
B1

Reverse lunge

60 s · slow reps

Long step back, front shin vertical, torso tall; drive up through the front heel.

Easier hold a chair  ·  Harder hold a backpack

R1R2—
B2

Bulgarian split squat

8/side · ×2

Rear foot on a chair; lower straight down with a tall torso and a flat front heel.

Easier split squat on the floor  ·  Harder hold a backpack

R1R2
C

Brace

Pallof press + loaded bird-dog
C1

Pallof press

60 s · slow reps

Towel anchored at the side, hands at the chest; press straight out and back, hips square.

Easier less tension  ·  Harder half-kneeling

R1R2—
C2

Loaded bird-dog

10/side · ×2

Light bag in the reaching hand; extend and hold three seconds, hips level.

Easier no weight  ·  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. Lifting is not the enemy. Untrained, unprepared lifting is. This phase prepares it.
  2. Hips back, load close, brace before it moves, breathe out as it moves.
  3. Build sitting and standing tolerance deliberately — most flares come from position, not exercise.
  4. Two clean sessions at a load earn the next.

Tick it off

MovementRound 1Round 2Best
A1Elevated deadliftslow reps in 60 s —
A2Floor deadlift10 reps
B1Reverse lungeslow reps in 60 s —
B2Bulgarian split squat8/side
C1Pallof pressslow reps in 60 s —
C2Loaded bird-dog10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-T