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

The car.
The flight.
The desk.

The three sustained positions that flare a nerve — each rehearsed with the break built in.

  • ABsession
  • P5Return
  • 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.

Position beats posture

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

Sleep and pain

A short night raises pain sensitivity the next day. Sleep is part of a nerve-pain plan.

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

A

Car

Driving position drill + seated glides
A1

Driving position drill

60 s · slow reps

Sit as if driving, hips slightly above the knees; hold and shift every fifteen seconds.

Easier more upright  ·  Harder longer holds

R1R2—
A2

Driving-break nerve glides

15/side · ×2

In the break, slide the nerve gently — straighten and bend the knee, no holding.

Easier fewer reps  ·  Harder fuller range

R1R2
B

Flight

Confined sitting + standing resets
B1

Confined sitting drill

60 s · slow reps

Sit with limited legroom; move the ankle, slide the nerve and shift the weight without standing.

Easier more room  ·  Harder less room

R1R2—
B2

Standing reset

12 reps · ×2

Stand, do your easing movement twice, then sit again — the pattern for any long journey.

Easier fewer resets  ·  Harder more often

R1R2
C

Desk

Desk drill + hinge break
C1

Desk drill

60 s · slow reps

Work at a desk for thirty seconds, then stand and hinge twice — repeat the cycle.

Easier longer sits  ·  Harder shorter sits

R1R2—
C2

Hinge break

12 reps · ×2

The hinge as a movement break: hips back, back long, stand tall — twelve of them.

Easier to mid-thigh  ·  Harder hold a bag

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
A1Driving position drillslow reps in 60 s —
A2Driving-break nerve glides15/side
B1Confined sitting drillslow reps in 60 s —
B2Standing reset12 reps
C1Desk drillslow reps in 60 s —
C2Hinge break12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-AB