SCIATICA BLUEPRINT
BACK PAIN
4 WEEK PLAN TO OVERCOME IT
Do you have shooting pain down your leg that nobody has properly explained? In 25 years as a chartered physiotherapist I treated hundreds of sciatica patients. The ones who recovered fully were always the ones who understood their condition — not just the ones who did the exercises.
This 4-week course gives you both. Videos 1 – 4 explain exactly what sciatica is, what is happening in your body, what your symptoms mean, and what to do when a serious flare-up hits. Videos 5 – 11 take you through a progressive exercise programme – from gentle nerve mobilisation through to the strengthening work that stops sciatica coming back.
This course is for you if any of this sounds familiar:
✓ You have pain, tingling, numbness or weakness travelling down one or both legs
✓ You’ve been told you have sciatica but nobody has properly explained what it means
✓ You’ve had a bad flare-up and don’t know how to manage it safely at home
✓ You’ve been doing exercises but aren’t sure if they’re right for your type of sciatica
✓ Your sciatica keeps coming back and you want to understand why — and stop it
✓ You want a clear, progressive programme you can follow at home without equipment
WHAT’S INSIDE THE COURSE? 11 VIDEOS IN TWO PHASES
The 4 week Recovery System
PHASE 1 — VIDEOS 1 TO 4: EDUCATION
Understand your sciatica before you start moving it.
Video 1 — What is sciatica?
What is actually happening in your body. The sciatic nerve, why it gets irritated, and why the pain travels down your leg rather than staying in your back.
Video 2 — What your symptoms mean — and what they don’t The difference between disc-related, piriformis and stenosis sciatica. What the scary symptoms actually mean. What you do not need to worry about.
Video 3 — What to do during a serious flare-up
The exact protocol for a bad sciatica day — relief positions, heat, nerve floss, movement and medication. Step by step so you know exactly what to do.
Video 4 — The red flags — when to seek help immediately
The symptoms that need urgent medical attention and why. Knowing these gives you confidence to manage everything else at home safely.
PHASE 2 — VIDEOS 5 TO 11: EXERCISE
A progressive programme to overcome sciatica and keep it away.
Video 5 — Early movement and nerve mobilisation
The first gentle exercises — nerve floss, pelvic tilts, piriformis stretch.
Calming the nerve and beginning to restore pain-free movement.
Video 6 — Progressive nerve floss and mobility
More advanced neural mobilisation techniques and mobility work to restore full movement of the sciatic nerve through its natural range.
Video 7 — Core activation — switching on the right muscles
Reactivating the deep stabilising muscles that protect the spine and reduce pressure on the nerve root. The foundation of long-term sciatica prevention.
Video 8 — Glute strengthening
Weak glutes are one of the most common causes of recurrent sciatica. This session targets the muscles that control pelvic stability and protect the sciatic nerve directly.
Video 9 — Hip and piriformis strengthening
Controlled strengthening of the hip external rotators to resolve compression of the sciatic nerve and prevent it recurring.
Video 10 — Progressive loading and functional movement
Building strength through more demanding movement patterns — the exercises that make your back and hips genuinely resilient rather than just pain-free.
Video 11 — Your long-term maintenance routine
The 20-minute weekly routine to keep your sciatica away permanently. The habits, the exercises, and the early warning signs to act on before a full flare-up develops.
ALSO INCLUDED — 5 DOWNLOADABLE PDF GUIDES
READ MORE AND PURCHASE COUSE TODAY
✓ Your 4-Week Sciatica Plan — the full week-by-week programme in print
✓ Bad Sciatica Day Protocol — what to do when it flares up
✓ Home Assessment Guide — identify your type of sciatica
✓ Exercises to Avoid Cheat Sheet — and what to do instead
✓ The 5 Real Reasons Your Back Pain Never Fully Heals
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