Getting Back into the Gym – Rehab Workout

So the pseudo sciatica is subsiding a little bit every day. I’m finally starting to sleep well again, and I managed to get into the gym twice last week. I’m planning on three times next week. Then four times a week and then five.

Readers will know I went backwards by bringing some kettlebell swing squats back into my routine. The result was a big flare up of sciatic pain.

The Squat Gauntlet -- 7 Different Squats, 1 Grueling ...
Not me.

Because I fear overworking my glutes, I’ve developed a new routine to minimise the risk of any relapse. I’ll do the same workout every day:

  • Pull ups – 5 sets x 10 reps
  • Press ups – 5 sets x 30 reps
  • Planks – 5 sets x 30 seconds
  • Pigeon stretch – 5 sets x 30 seconds
  • Toe touches – 5 sets x 6 reps
  • Elliptical Machine – 25 minutes at moderate speed/resistance

What’s my Thinking Here?

So one of the big drawbacks of my sciatic pain was having to stop all exercise for nearly two weeks. Although I was nearly full carnivore for this period, my blood glucose inched up.

What I hope to do with the above programme is maximise heavy lifting without putting any stress on my glutes. It’s all upper body except for the moderate cardio; however, I don’t think moderate elliptical work will stress my backside. In fact, my left gluteal muscles felt a bit looser and better after the elliptical last week. I’m guessing the elliptical increases the blood flow to the effected muscles. The stretches are the two most effective ones I’ve found through trial and error. I wrote about these last week. The planking is for my core, abs and lower back. When I had sciatic pain about ten years ago, it was the planking that seemed to turn things round. As an aside, that episode ten years ago was a minor nuisance compared to what I’ve gone through over the last month.

The end result, so long as I don’t have a pseudo sciatica relapse, will be blood glucose levels returning to my sweet spot. Combined with the carnivore diet, I hope to see some low readings in the coming weeks. That’s the plan. Fingers crossed.

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