Movement · Relief Course

Sciatica relief,
one root cause at a time.

Sciatica isn’t one thing. It’s a nerve being irritated, sometimes by a disc, sometimes by a deep glute muscle, sometimes by a position the body can’t get out of. The way through is rarely "stretch the hamstring." You sample four short routines, one round each, and find which one actually settles your nerve.

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The underlying issue

What’s actually driving the pain.

Sciatic pain is almost always an irritation problem before it’s a damage problem. The nerve gets stuck in a position it can’t glide out of. The lumbar spine is parked in a configuration that pinches it. The deep glutes have shortened and trapped it. Or the body has stopped moving the leg through normal ranges, and the nerve has become hypersensitive to anything new. Each starting routine tests one of those drivers.

  • Pain doesn’t mean damage. Most sciatica is a hypersensitive nerve, not a torn one.
  • Some sciatica calms with flexion. Some calms with extension. Knowing yours is half the cure.
  • The piriformis isn’t always the villain, but when it is, it’s a quiet one.
  • A nerve that can glide is a nerve that quiets down.
The sampling arc

Four routines.
One round each. One root cause each.

You don’t have to guess what’s wrong. You don’t have to commit before you know. You’ll do one routine for a full round, five sessions and a check-in, then move to the next. Four rounds, four angles. By the end, you and your check-ins both know which one opens up your body.

Round 01 · 5 sessions
11 min · session
Featured · 7-routine arc below
Sciatic floss

Neural Glides

Help the nerve slide instead of stick.

A nerve that can move freely through the leg is a nerve that quiets down. We use slow, gentle "sliders", small head-and-leg movements that let the sciatic nerve glide a few millimeters in either direction without provoking. Most students feel a difference inside one session.

Why this routine

“Your sciatic nerve hurts because it’s stuck. Help it glide and it calms.”

Round 02 · 5 sessions
13 min · session
Spinal sweet spot

Lumbar Position

Find the spine position your nerve loves.

Some sciatic patterns calm with the lumbar in flexion. Others calm with extension. Most chronic sciatica sufferers are stuck in the wrong one for them. We run small directional tests until we find your sweet spot, then teach you to live in it.

Why this routine

“Your nerve hurts because your back is parked in the wrong position for you.”

Round 03 · 5 sessions
12 min · session
Piriformis & deep six

Deep Gluteal Release

Free the muscle the nerve runs through.

The sciatic nerve weaves through the deep glute muscles, including the piriformis. When that group shortens or grips, the nerve gets squeezed. We use positional release and slow contract-relax work to give the nerve room without forcing the leg.

Why this routine

“Your nerve is being pinched by a muscle that won’t let go.”

Round 04 · 5 sessions
14 min · session
Movement reintegration

Graded Exposure

Re-introduce normal movement, slowly.

A nerve that hasn’t been moved through normal ranges in months becomes hypersensitive to anything new. We gradually reintroduce the patterns you’ve been avoiding, sitting, bending, walking, at doses your nerve can tolerate. The sensitivity drops as the menu grows.

Why this routine

“Your nerve is loud because the body has stopped asking it to do anything.”

After the fourth round, we look at every check-in together. The routine your body responded to, that’s your starting line. The deep-dive opens for that pathway.

Your pathway, mapped

Sample the four.
Then go a mile deep into one.

Below is the full Sciatica Relief journey on one page. Four rounds of sampling, five sessions each, with a check-in at the end of every round, fan out four different angles on the underlying issue. Then you pick a pathway. The seven-routine deep-dive opens, and from there the schedule re-titrates round by round.

Phase 1 · Sampling

Four routines, one round each.

Five sessions per row, then a check-in. By the end of round four, the path that opens up your body is obvious.

Round 01
Neural Glides
Chosen
Round 02
Lumbar Position
Sampled
Round 03
Deep Gluteal Release
Sampled
Round 04
Graded Exposure
Sampled
Phase 2 · Deep-dive titration

Eight rounds. Re-blended every five sessions.

Each row is a round of five sessions. Each colored dot is one session, taught by one of the seven deep-dive routines. The blend shifts as you progress.

Round 01
5 sessions
R1
R1
R1
R2
R2
Round 02
5 sessions
R1
R2
R2
R2
R3
Round 03
5 sessions
R2
R3
R3
R3
R4
Round 04
5 sessions
R3
R4
R4
R4
R5
Round 05
5 sessions
R4
R5
R5
R5
R6
Round 06
5 sessions
R5
R6
R6
R6
R7
Round 07
5 sessions
R6
R7
R7
R7
R7
Round 08
Integration
R1
R3
R5
R7
R4
The seven deep-dive routines
R1
Find the Threshold
R2
Same-direction Glide
R3
Opposite-direction Glide
R4
Gentle Tensioner
R5
Seated Glides
R6
Standing Glides
R7
Stairs, Cars, Real Days
8–16 weeks across the deep-dive. The course only progresses when you do, every check-in either advances the schedule, holds you steady, or drops a level so the work lands deeper.
Skill, owned →
If you choose neural glides…

Seven routines.
Re-titrated every round. Nerve, quiet.

Once you and your check-in agree this is your starting line, the deep-dive opens. Seven progressive routines built around nerve mobility, and every five sessions, your schedule is re-blended. Different routines, different doses, different emphasis, all aimed at the same skill. Most students walk the full arc in 8–16 weeks.

01Stage 1 · Awareness

Find the Threshold

We map the positions that provoke and the positions that calm, without provoking. You learn the language of your own nerve before you ever try to move it.

By the end of these rounds

You know your trigger range and your safe range.

02Stage 2 · Slider 1

Same-direction Glide

Head and leg moving together, the foundational sciatic slider. The nerve floats through a small range without tension. Most students feel relief inside a single round.

By the end of these rounds

A small slider without provocation.

03Stage 3 · Slider 2

Opposite-direction Glide

Head and leg moving in opposite directions, the second slider. The nerve learns to glide through both ends without complaint.

By the end of these rounds

Both sliders, no flare.

04Stage 4 · Tensioner

Gentle Tensioner

A small, controlled stretch through the nerve path. We respect the threshold ruthlessly, this is the round most students rush, and the round you don’t want to.

By the end of these rounds

A measured tensioner without after-symptoms.

05Stage 5 · Position

Seated Glides

The same skills, in the position most chronic sciatica fears: seated. The nerve learns to glide while you’re at a desk, in a car, on a flight.

By the end of these rounds

You can sit and glide without flaring.

06Stage 6 · Position

Standing Glides

Standing. Walking-prep. The nerve learns to do its job under gravity, in real life.

By the end of these rounds

Standing glides, eyes open and closed.

07Stage 7 · Integration

Stairs, Cars, Real Days

The patterns the nerve has been avoiding, bending, twisting, getting in and out of cars, lifting groceries. Reintegrated, paced, and quiet.

By the end of these rounds

Real life without bracing for the leg.

You don’t have to choose neural glides. If your check-in points to lumbar position, deep gluteal release, or graded exposure, that arc opens instead, same shape, different terrain. The course only progresses when you do.

More relief courses

Pain rarely lives in one place.
Every course is included.

Start your week

Sample sciatic nerve relief.
Free for seven days.

Take the 60-second placement quiz. We’ll start you on day one of Sciatica Relief, with the four root-cause routines lined up. By the end of the week, you and we both know which one is yours.

See my personal plan, 60 sec

7 days free  ·  $0 today  ·  Cancel any time before day 8