Back at the Gym

I was sure I'd posted at least once in February but it's either disappeared or was a figment of my imagination!

Ok, so the LHS lower back pain persisted for the first 3-4 days of February and then, in its usual fashion, settled right down. It's not flared up again since but I've also not used the rowing machine since.

The main issue remains the right hip structures. I missed the gym/pool during the first 3 weeks of Feb due to needing my energy for social and/or family commitments. However, I did fit in a game of table tennis and a good deal of walking. The pain/inflammation in the right hip structures did reduce but whenever I did any significant walking (more than 45 mins at a good pace), I'd be left taking painkillers again to be able to sleep with the pain at night.

I was back at the gym on Wednesday. Generally, it felt good. I didn't have any significant pain through the right hip/leg when I did the run/walk section. The gym set was as follows:

• 5 mins exercise bike
• Hip/lower back stretches, lat stretches
• Glute bridges (10 secs hold) 3 reps then with 6kg dumbbell across hips 10 reps, 10 sec hold
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• 20 mins treadmill: run 10.5km/hr - walk 6.5km/hr; roughly 150s/90s: 2km in 14:14 mins; 2.75km in 20mins.
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 2 x 10 reps
• Seated rows 8kg 10 reps (kept arms extended so just worked scapular muscles), 8kg 2 x 10 reps
• Wobble board 4 mins (5 squats)
• Trunk twist using cable weights 4kg 2 x 10 reps
• Bicep curls 4kg 10reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 5lbs 2 x 10 reps
• Both shoulders, front raise, lying on my back 3lb 2 x 10 reps
• Ab crunch machine 10 reps; Plank 3 x 30 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

When I left the gym, nothing particularly hurt and I felt really good. However, within 2 hours the right butt/hip structures started to 'burn' (but not as bad as previously) and the overwhelming exhaustion kicked in. I iced my butt and just about managed to stay awake through the afternoon. I started to rally after a cuppa at 4pm and, after supper, I felt tired, but not overwhelmingly sleepy/exhausted. Overall, it felt like an improvement on previous weeks.

I've had to take painkillers every night for the ache/pain through the right hip structures. I took ibuprofen with lunch today in the hope that it might speed things along. Unfortunately, it feels just as sore tonight.

In terms of resources, I was drained on Thursday. I was good for nothing and had a mild headache all day. My calves and front deltoids were pretty stiff (in a good way!). Friday, I had a little bit of energy and felt better for a short/slow/gentle walk in the sun. Today, I was out birding this morning (see Yellowhammer above!) but both hip muscle systems are problematic/painful (sharp pain in side of left glutes/butt on foot strike; usual pain/ache through right side). I can only assume that I still need to strengthen and lengthen the relevant muscles through my pelvis before this all settles down. For the moment, it continues to test my patience and my diminishing supply of paracetamol/ibuprofen!!!