MoPro
TrainersEye · Sciatica & Nerve Leg Pain
Sciatica Rehab U
Trainer's Eye
Phase 4 · Load and hinge · Session U

Sit through it.
Stand through it.
Drive through it.

The three positions of a working day, each loaded and each measured.

  • Usession
  • P4Load
  • 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.

Position beats posture

Which position you are in matters less than how long you stay in it. Change position before the symptoms build.

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

A

Sit loaded

Long sitting drill + seated trunk work
A1

Long sitting drill

60 s · slow reps

Sit upright for the full minute without a break — note where the symptoms begin.

Easier shorter sits  ·  Harder softer chair

R1R2—
A2

Seated trunk rotations

15/side · ×2

Sitting tall, arms crossed; rotate the chest each way with the hips still.

Easier smaller range  ·  Harder hold a bag

R1R2
B

Stand loaded

Loaded standing hold + step-up loaded
B1

Loaded standing hold

60 s · seconds held

Two bags held at the sides; stand tall and still — count the seconds.

Easier lighter  ·  Harder heavier

R1R2—
B2

Loaded step-up

10/side · ×2

Pack on; up in one second, down in three, whole foot on the step.

Easier bodyweight  ·  Harder higher step

R1R2
C

Drive

Carry medley + hip thrust loaded
C1

Carry medley

60 s · steps to beat

Twenty steps suitcase each side, then twenty farmer's — tall the whole way.

Easier lighter  ·  Harder heavier

R1R2—
C2

Loaded hip thrust

12 reps · ×2

Pack across the hips, shoulders on the chair; drive to level and squeeze.

Easier bodyweight  ·  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
A1Long sitting drillslow reps in 60 s —
A2Seated trunk rotations15/side
B1Loaded standing holdseconds held —
B2Loaded step-up10/side
C1Carry medleysteps in 60 s —
C2Loaded hip thrust12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-U