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

Twenty-four in.
Lifting again.
Sitting again.

Phase 4 check-in: the lift, the carry, the sit and the walk — all measured against phase 2.

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

Tracking beats guessing

Walking distance, sitting time and straight-leg raise height are three numbers that tell you more than how the day felt.

Ten per cent is the line

A strength or hop difference of more than about ten per cent between legs is usually unfinished rehabilitation.

Claudication has two causes

Leg pain on walking can come from the nerve or the circulation. Nerve pain eases with sitting or leaning forward; circulation pain eases with standing still.

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

A

Lift

Deadlift test + RDL test
A1

Deadlift test

60 s · slow reps

Count clean lifts in 60 s with your working load — note the quality, not just the number.

Easier lighter  ·  Harder heavier

R1R2—
A2

RDL strength test

10 reps · ×2

Heaviest pack you can hinge cleanly for ten; record the load.

Easier lighter  ·  Harder heavier

R1R2
B

Carry and sit

Carry hold test + sitting test
B1

Carry hold test

60 s · seconds held

Heaviest bags held tall; count the seconds and compare with session 12.

Easier lighter  ·  Harder heavier

R1R2—
B2

Sitting tolerance test — Phase 4

1 × max · ×2

Sit upright until symptoms start; compare with sessions 12 and 17.

Easier shorter  ·  Harder longer

R1R2
C

Walk and nerve

Walking test + SLR test
C1

Walking tolerance test — Phase 4

60 s · steps to beat

Walk until symptoms start; compare with sessions 6, 12 and 18.

Easier shorter  ·  Harder further

R1R2—
C2

Straight-leg raise — Phase 4

10 reps · ×2

Raise to the first symptom ten times; note the height and any change in where it is felt.

Easier bend the knee slightly  ·  Harder higher

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
A1Deadlift testslow reps in 60 s —
A2RDL strength test10 reps
B1Carry hold testseconds held —
B2Sitting tolerance test — Phase 41 × max
C1Walking tolerance test — Phase 4steps in 60 s —
C2Straight-leg raise — Phase 410 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-X