MoPro
TrainersEye · Sciatica & Nerve Leg Pain
Sciatica Rehab Z
Trainer's Eye
Phase 5 · Return to life · Session Z

Bend fast.
Twist safely.
Lift awkwardly.

Real life is not symmetrical — this session rehearses the awkward lifts that catch people out.

  • Zsession
  • P5Return
  • 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.

The hinge protects

Hips back, spine long: the hinge lets the hips lift so the discs do not have to bend under load.

Flares are normal

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

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

A

Off-centre

Suitcase deadlift + offset lift
A1

Suitcase deadlift

60 s · slow reps

Pack beside one foot; hinge, grip and stand tall with no lean — both sides.

Easier lighter  ·  Harder heavier

R1R2—
A2

Offset lift

10/side · ×2

Lift a bag from the floor to a table at an angle, not straight in front — controlled.

Easier lighter  ·  Harder heavier

R1R2
B

Rotate

Rotational lift + chop
B1

Rotational lift

60 s · slow reps

Lift a bag from one hip and turn to place it on the other side — turn from the feet.

Easier smaller turn  ·  Harder heavier

R1R2—
B2

Half-kneeling chop

10/side · ×2

Half-kneeling; take the bag from the high shoulder down across to the far hip.

Easier lighter  ·  Harder tall-kneeling

R1R2
C

Reach

Overhead lift + low shelf lift
C1

Overhead lift

60 s · slow reps

Lift a bag from waist height to a shelf above the head and back down.

Easier lighter  ·  Harder heavier

R1R2—
C2

Low shelf lift

10 reps · ×2

Lift from ankle height to waist and back, hinging rather than squatting.

Easier from a step  ·  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. Walking distance and sitting time are the two numbers that matter. Track both weekly.
  2. Impact last, and only on a leg that passes the strength tests.
  3. Any return of pain travelling below the knee: drop back one phase and hold.
  4. Keep two sessions a week for life. Recurrence is common and preventable.

Tick it off

MovementRound 1Round 2Best
A1Suitcase deadliftslow reps in 60 s —
A2Offset lift10/side
B1Rotational liftslow reps in 60 s —
B2Half-kneeling chop10/side
C1Overhead liftslow reps in 60 s —
C2Low shelf lift10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-Z