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

Bend on purpose.
Under control.
Load it slowly.

Flexion trained deliberately — the movement most people with sciatica avoid for ever.

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

Loading does not harm discs

Progressive, graded loading does not damage discs. Avoiding load lowers tolerance and makes the next episode more likely.

Pain is not damage

Pain is an alarm, not a measure of harm. It can stay switched on long after tissue has healed.

Fear predicts outcome

Fear of movement and catastrophic thinking predict a slower recovery from sciatica more reliably than most scan findings.

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

A

Bend

Standing roll-down + seated cat-cow
A1

Standing roll-down

60 s · slow reps

Chin to chest, roll down one bone at a time with soft knees, then roll back up.

Easier to the knees  ·  Harder to the floor

R1R2—
A2

Seated cat-cow

12 reps · ×2

Sitting tall; round and arch the whole spine slowly, the chin following.

Easier smaller range  ·  Harder pause at each end

R1R2
B

Load the bend

Toe-reach hinge + light Jefferson curl
B1

Toe-reach hinge

60 s · slow reps

Heels on a book; hinge and reach toward the toes with soft knees, then stand tall.

Easier to the shins  ·  Harder pause at the bottom

R1R2—
B2

Jefferson curl — light

6 reps · ×2

On a step with a light pack; roll down bone by bone to the shins, then roll up.

Easier bodyweight  ·  Harder heavier

R1R2
C

Combine

Squat-to-hinge flow + stiff-leg deadlift
C1

Squat-to-hinge flow

60 s · slow reps

Squat down, straighten the knees into a hinge, sit back into the squat, stand.

Easier hold a support  ·  Harder hold a bag

R1R2—
C2

Stiff-leg deadlift

10 reps · ×2

Knees nearly straight; hips back, pack to mid-shin, long back, stand and squeeze.

Easier to the knees  ·  Harder 3-s down

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
A1Standing roll-downslow reps in 60 s —
A2Seated cat-cow12 reps
B1Toe-reach hingeslow reps in 60 s —
B2Jefferson curl — light6 reps
C1Squat-to-hinge flowslow reps in 60 s —
C2Stiff-leg deadlift10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-V