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Sciatica Recovery & Return to Lifting

Science-backed recovery programs designed for structural support and lasting relief.

  • Phase 1 - Piriformis Syndrome

    15$
    Reduce glute tension and improve movement tolerance. Includes: walking, light movement, stretch options, positioning fixes, flare-up protocol
     

  • Phase 2 - Piriformis Syndrome

    59.99$
    Rebuild Tolerance - Restore movement and improve hip/glute function. Includes: movement split, activation work, stretch options, progression rules, flare-up protocol. 4 Week Rebuild
     

  • Phase 3 - Piriformis Syndrome

    99$
    Return to training while improving glute function. Includes: lower day plan, activation work, stretch integration, recovery days, progression rules
     

  • Phase 1 - Spinal Sciatica

    15$
    Reduce irritation, stop flare-ups, and regain control. Includes: daily system, walking rules, sitting/sleep setup, avoid list, flare-up protocol
     

  • Phase 2 - Spinal Sciatica

    59.99$
    Rebuild Tolerance - Reintroduce movement and build tolerance without flare-ups. Includes: movement/recovery split, core work, progression rules, flare-up management
     

  • Phase 3 - Spinal Sciatica

    99$
    Return to Lifting - Safely return to lifting with controlled progression. Includes: lower day plan, warm-up, recovery days, progression rules, exercise guidance
     

  • Full Recovery System (Piriformis)

    139.99$
    Complete step-by-step system from pain relief to lifting again. Includes all 3 phases: calm irritation, rebuild movement, and safely return to training with a clear progression plan.
     

  • Full Recovery System (Spinal)

    139.99$
    Complete step-by-step system from pain relief to lifting again. Includes all 3 phases: calm irritation, rebuild movement, and safely return to training with a clear progression plan.
     

The Sciatica Assessment

Answer these quick questions to see whether your symptoms fit better with a spinal or piriformis related sciatica.

1. Does sitting make your symptoms worse quickly?
→ Yes = Spinal
→ No = Piriformis

2. Does bending forward (tie shoes, slouch) increase symptoms?
→ Yes = Spinal
→ No = Piriformis

3. Do symptoms go below your knee?
→ Yes = Spinal
→ No = Piriformis

4. Is your pain mostly in the low back and travels down?
→ Yes = Spinal
→ No = Piriformis

5. Can you press on your glute and reproduce the pain?
→ Yes = Piriformis
→ No = Spinal

6. Do you feel it mainly deep in the glute (not the low back)?
→ Yes = Piriformis
→ No = Spinal

If most answers point one way, start there. If unsure, start with spinal.

Not sure where to start?

Use this quick guide:

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Rate your current pain level from 1–10.

​

6–10 (moderate to severe pain):
Start with Phase 1 — focus on calming symptoms and reducing irritation.

​

3–5 (manageable but still present):
Start with Phase 2 — begin rebuilding movement and stability.

​

1–2 (low pain, mostly under control):
Start with Phase 3 — return to lifting and full activity safely.

​

Pain can fluctuate day to day — go based on your average, not your worst spike.

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If you’re unsure, start lower and progress up.

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