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

Heaviest.
Longest.
Still climbing.

The hardest session: heavy lifting, long walking and the leg tested at speed.

  • ACsession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Maintenance beats repair

Two sessions a week hold thirty days of work in place. Stop, and both strength and tolerance fade within weeks.

Loading does not harm discs

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

Stenosis and the trolley

If leaning on a shopping trolley lets you walk further, that is a strong clue that flexion is the direction of ease.

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

A

Heavy lift

Heavy deadlift + heavy carry medley
A1

Heavy deadlift — final

60 s · slow reps

Heaviest lift you can do cleanly; brace before it moves, breathe out as it moves.

Easier lighter  ·  Harder heavier

R1R2—
A2

Heavy carry medley

3 × 30 s · ×2

Heaviest bags; suitcase, farmer's and front rack, thirty seconds each.

Easier lighter  ·  Harder heavier

R1R2
B

Long walk

Long brisk walk + stair intervals
B1

Long brisk walk

60 s · steps to beat

Walk at your fastest comfortable pace for the whole minute — count the steps.

Easier slower  ·  Harder brisker

R1R2—
B2

Stair intervals

15 steps · ×2

Up the stairs briskly, walk down, repeat — the closest thing to a hill at home.

Easier use the rail  ·  Harder two at a time

R1R2
C

Speed

Acceleration steps + single-leg hop
C1

Acceleration steps

60 s · slow reps

Three brisk driving steps from standing, walk back, repeat — no sprinting yet.

Easier two steps, slower  ·  Harder five steps

R1R2—
C2

Single-leg hop

8/side · ×2

Hop once on one leg and stick the landing — compare the two sides honestly.

Easier two feet  ·  Harder further

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
A1Heavy deadlift — finalslow reps in 60 s —
A2Heavy carry medley3 × 30 s
B1Long brisk walksteps in 60 s —
B2Stair intervals15 steps
C1Acceleration stepsslow reps in 60 s —
C2Single-leg hop8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-AC