SCIATICA RELIEF IN 4 WEEKS

If you've tried medication, massage, stretching, strengthening, or even posture control exercises without lasting relief, chances are the missing piece isn’t what you’ve done but how you’ve done it—specifically, in what order.

Sciatica relief isn’t about isolated fixes.

It's about combining the right elements—nerve mobility, spinal stability, and strength training—in a sequence that actually works.

If you haven't followed a structured approach that integrates all of these at the right time, you likely haven't given your body a real chance to heal.

There is also a chance you've been doing too much: at the worst state of sciatica you need a good mix of rest and mindful movement. Also the movement should not be done too strongly and with pain, but even "ridiculously small movement".

Yes! If you've had surgery, it likely means either:

🔹 More space was created around your pinched nerve

🔹 A fusion or brace was placed to stabilize your spine

But here’s the problem: Surgery alone doesn’t fix movement patterns, nerve mobility, or muscle imbalances.

That’s why many people end up needing a second operation—because they never retrain their body to move and support itself correctly.

This program is designed to help you restore mobility safely, improve your core and glute support, and prevent future issues.

I do believe you have gotten physiotherapy movements after surgery. I would argue this program has lots of similar methods as those you've been given - only difference is that this course helps you to actually do them consistently and showing up for the healing habits.

Absolutely! This program was built from my own experience with a disc bulge. The key to disc recovery is:

Reducing nerve irritation

Building core & glute strength to prevent pressure on the nerve

Improving spinal mobility without aggravating symptoms

Most disc bulges don’t need surgery—they need the right training approach to stop the vertebrae from pressing on the sciatic nerve.

This program helps retrain your body to move in a way that reduces pressure and allows healing.

Yes! Many people use this program alongside rehab and find that it reduces the need for extra sessions or even shortens their recovery time.

If you’re working with a physical therapist, they can also help integrate these movements into your rehab.

This isn’t just a random set of exercises—it’s based on science, anatomy, and real results from:

Current research on nerve gliding & back pain

Dozens of people worldwide who have improved their sciatic pain

My own personal recovery experience

But—this only works if you follow it properly.

That doesn’t mean just doing random reps. It means:

Staying consistent (not just hoping for quick relief)

If you were seeing a therapist once a week, you'd be paying €75-95 per session, and you’d still have to do additional exercises at home.

With this program, you get a clear, structured plan to take control of your recovery—without endless appointments and movements you always forget to do.

Yes, because manipulation alone is just a temporary reset—it doesn’t fix the root cause.

Sciatica often results from postural imbalances, fascial restrictions, and poor brain-muscle control. If these aren’t corrected, the pain will keep returning.

The key is to:

Reprogram movement patterns so your body remembers the correct posture

Release tight fascia that pulls your spine out of alignment

Strengthen the right muscles to maintain proper support

Spinal adjustments can be helpful, but they should always be followed by a structured rehab program—that’s what makes the results last.

Massage can be helpful only if you know what needs to be released.

🔹 If tightness is a protective mechanism (e.g., your body is guarding against instability), loosening muscles without restoring control can make the pain worse.

🔹 If the right support muscles aren’t activated, massage alone won’t fix the problem—it needs to be combined with strength work.

In this program, movement comes before massage.

Once your spine is stable, massage can help loosen areas like the legs, chest, and shoulders to prevent further compensation.

Yes! Even if your pain comes and goes, sciatica is a sign of underlying dysfunction.

Back issues are one of the most common musculoskeletal problems—60% of adults experience them.

And most people don’t take action until the pain becomes chronic.

Think of this program as preventive maintenance:

It keeps your spine strong and mobile

It reduces the risk of flare-ups

It allows you to stay active without setbacks

Even top athletes train their backs before pain occurs—so why wouldn’t you?

If you can’t spare 15 minutes, three times a week, or even 5 minutes a day, then the reality is—you’re choosing to live with pain.

In the same time it took you to read this, you could have already finished a workout.

The question isn’t “Do I have time?”,

it’s “Am I willing to keep living with pain?”

Because just 45 minutes a week can change your life.

Imagine moving freely again—without worrying about your back. That’s worth the time investment.

PLease note you can also just apply the short exercises of the week during the weeks you don't have time for the longer one. It is all about small, consistent habits rather than perfection.

If you’re struggling with sciatic nerve pain, you know how frustrating it can be.

The burning, tingling, or shooting pain down your leg can make even simple movements unbearable. But here’s the good news: proper movement and training can help relieve sciatica and prevent flare-ups—without relying on painkillers or surgery.

Sciatica happens when the sciatic nerve gets compressed or irritated, most commonly in two areas:

In the Lower Back – Bulging or degenerated discs can press on the nerve, triggering pain that radiates from the lower spine down the leg.

In the Glutes (Piriformis Syndrome) – The piriformis muscle, located deep in the buttocks, can become tight or inflamed, squeezing the sciatic nerve and causing pain

The intensity of sciatica pain fluctuates depending on the state of the surrounding tissues.

Sitting too long, incorrect posture, or training with poor form can all increase pressure on the nerve. However, restoring mobility, strength, and control can relieve compression and prevent recurring pain.

How Functional Back Training Helps Sciatica

The key to relieving sciatic pain is restoring the natural mobility and function of the muscles and fascia from the lower back to the foot. This means:

Releasing tight muscles that are pressing on the nerve.

Improving mobility in the hips, lower back, and hamstrings.

Strengthening deep support muscles to stabilize the spine and prevent nerve compression.

Balancing left and right sides to correct asymmetries that contribute to pain.

A common misconception is that a herniated disc automatically means surgery.

Research shows that most herniated discs heal on their own—as long as you restore movement and strengthen the surrounding muscles.

Surgery is only needed in extreme cases where pain is constant and unmanageable.

Many people experience sciatic pain on one side and assume they need to stretch the tight muscles.

But often, one side is actually weak and unstable while the other is overcompensating.

This program helps you recognize your body's imbalances and train each side appropriately—so you don’t overstretch an already weak muscle or strengthen a tight one.

A stiff lower back or tight hips don’t always cause pain—but they can limit movement and trigger sciatica if left unchecked.

The good news? Stiffness isn’t permanent—it’s usually caused by:

✔️ Dehydrated or overworked tissues
✔️ Lack of movement or too much sitting
✔️ A protective response to spinal instability

If your body locks up as a defense mechanism, static stretching won’t help—and could even make things worse. Instead, follow this process:

Step 1: Check If the Stiffness is Protective

Before jumping into mobility work, you need to rule out whether your stiffness is your body’s way of protecting the spine. If your deep stabilizing muscles aren’t activating properly, stretching won’t fix the issue—but training muscle control will.

Step 2: Restore Sciatic Nerve Mobility

Once you confirm that stiffness isn’t just a protective response, it’s time to restore movement safely. This includes:

✔️ Dynamic mobility exercises (instead of static stretches)

✔️ Fascia release techniques using a ball or roller

✔️ Gradual movement training to reset muscle function

Bottom Line? Stiffness Can Be Fixed

A stiff back doesn’t mean you’re stuck with sciatica forever.

By retraining movement and gently opening up tight tissues, you can reduce nerve compression, restore flexibility, and move pain-free again—without forcing your body into stretches it isn’t ready for.