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P90X and Back Problems
P90X and Back Problems
1/14/12 12:40 PM
Hello everyone,

I started doing P90X over a year ago, and around the time I was doing it, I experienced severe back pain. On a scale of 1-10, the pain was a 9. I do not know whether or not it was caused by P90X. I was also lifting stuff at work so that may have also caused the pain. I have had back pain in the past, but this felt much worse. I stopped doing P90X after 17 days and I started seeing a chiropractor, and after a few months of seeing him, my back pain went away completely. It's now a 0 out of 10.

I've been thinking of starting P90X again but I am concerned that I will have the awful back pain again. Do you think that P90x caused it? If so, maybe I could modify the workouts to prevent the back pain from happening? Such as lifting lighter weights and putting a soft mat on the floor, so it is easy against my back?
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RE: P90X and Back Problems
1/14/12 4:11 PM as a reply to TalonRage.
Sorry to hear about the back problem...
However I am glad your pain is at a ZERO...
I hope it stays that way emoticon
I'm also glad you chose to return back into p90x world.
Well, here is my 2 cents worth - could have p90x caused you
the back issues? could be. Since there were other factors going
on like lifting stuff at work etc... you may never know. I'd consult
with your Dr and/or the Chiro to see what they think.
Assuming they are ok with it or have no real opinion... I'd start back
up but as you said with slight modifications. Look it could also be that your core
is weak and needs strengthening. I also found the yoga to tweek my back every time...
but that would pretty much subside within 24 hours... but during that day it was bothersome
to me all the time. So watch that... also ARX will be working on your abdomials which also
affect your back.

Let me know if I could be of futher assistenace.

FYI, I moderate a thread here on BeachBody. To those that participate, it helps with daily motivation and accountability. Also a great place to ask for and give advice. Sounds like you are a good candidate. If you would like the help, just visit us at this link (cut and paste into your browser)
http://www.teambeachbody.com/connect/message-boards/-/message_boards/message/142649032

Come and join us.
Amir
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RE: P90X and Back Problems
1/14/12 5:23 PM as a reply to TalonRage.
YES start back up! You can even try Power 90 instead to ease into P90X since those workouts are shorter. Also, if you do decide to give P90X another shot, MODIFY EVERYTHING. Especially PLYO. I have Sciatica and anything jumping hurts. I skipped AB Ripper completely and focused on planks and crunches on stability ball. Don't go all out with jumping, just break a sweat and burn calories is all you need to do. Land softly! I don't think P90X caused it but it could have been a contributor from bad form. Get the plyometrics mat from the teambeachbody.com store, it'll support your landings. And yes try lifting lighter weights with proper form and tighten your core while you do the exercises. Once you feel you have improved, up the weights if you want.

Hope this helps,

Coach Lindsay
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RE: P90X and Back Problems
1/14/12 9:09 PM as a reply to VeganAthlete.
You need to analyze the site of the pain & the movements that aggravated it. Otherwise, you're playing Russian Roulette with your spine.

Check out THE Man: http://www.backfitpro.com/

Use the info to substitute out any moves that might aggravate your problem.
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RE: P90X and Back Problems
1/15/12 9:56 AM as a reply to TalonRage.
I've been thinking about ways that I could make sure that my back does not get injured when I start doing P90X again, and here are my thoughts:

1) Get a mat to put against the floor, so that when my back is against the floor, the vertebrae are not under as much stress, and are not pushed out of alignment. Also, this would be good for Plyo to help with landing softly. I would also want to put a mat against the wall for the exercises that push my back against the wall.

2) Lift lighter weights to avoid stress to the back.

3) Make sure that my back is straight as I am lifting and that I'm not hunched over at all. I don't remember Tony stressing to keep the back straight in the DVD, but this would likely make a difference with back pain.

4) Modify Ab Ripper X. I've read some comments on Amazon that says Ab Ripper X puts too much unnecessary stress on the back, and I agree. I think I will look through that DVD and not do the moves that put the most stress on my back. I'd rather just create my own ab workout based on some moves from Ab Ripper X and a mix of sit-ups/crunches. Besides, I find some of the stuff he says in that DVD to be very annoying and I'd rather not have to listen to it every other day.
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RE: P90X and Back Problems
1/17/12 12:26 AM as a reply to SweatLikeDog.
SweatLikeDog:
You need to analyze the site of the pain & the movements that aggravated it. Otherwise, you're playing Russian Roulette with your spine.

[Edited By John]

Use the info to substitute out any moves that might aggravate your problem.


It was mid-back pain on the right side of my spine. My chiropractor said he believed that it was caused by vertebrae being out of alignment, and pinching the nerves in my back (this was very painful!) I think that the moves in Ab Ripper X and the weight-lifting DVD would be the most likely to contribute to this problem.
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RE: P90X and Back Problems
1/15/12 5:52 PM as a reply to TalonRage.
anyone else have thoughts on this?
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RE: P90X and Back Problems
1/21/12 5:46 PM as a reply to TalonRage.
All of your ideas are a great starting point. I have a bulging disc or two, or three and it pinches the nerves alll the time. I find that modifying Ab Ripper and Plyo helps a bunch. The bouncing is horrible for the back. I think the mat could help tremendously with soft landings. If you do not want to do ab ripper just try crunches on a stability ball. At least you'd be working your core, ya know?

Let me know how it goes. Please be careful! Back pain could put you out for a while so take it easy so you can keep bringin it!!

Hope this helps,

Coach Lindsay
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RE: P90X and Back Problems
1/22/12 8:33 AM as a reply to TalonRage.
I have had problems with my back since I was 16....38 years now. When I started P90X in early November (after graduating from P90) I developed back pain like I haven't had before. I immediately stopped (this was on about day 10) and saw my chiropractor. Yes, I had some vertebrae out of alignment, but he told me the pain I was experiencing was likely due to working muscles that have not been worked in years. He went on to explain that in the course of working them more, they will tear a bit, then heal stronger, tear some more, heal more, etc. Which is what the workout literature also says. The pain I was getting was due to deep rooted muscle tears that bled a little bit...not enough to cause/show bruising, but enough to irritate the pain nerve endings.

After 3 weeks of rest, and chiro adjustments, I was able to restart P90X. This time I decided to not try to keep up with Tony & the Kids, doing just 10 each of the ARX moves, and about half the timed workouts...taking short breaks while they completed the workouts. This has allowed those muscles to build more gradually, and I'm now into week 7. I've increased the ARX moves to 15-20 (and they now seem to be getting 'easier'...I could not do even 1 sit-up without my legs being weighed down using 5 lb ankle weights, now I can do 15 with no weights) and almost all the other workouts I'm now working the whole time, although still not as many reps as on the DVD's. My biggest hurdle now is still trying do unassisted pull ups.

As Tony says "Do your best, forget the rest." I heard this before and didn't think much of it. Now, I believe and swear by it. I still have some back pain, but it's at a tolerable level. And my chiropractor says he can tell the muscle tone is getting much better. He says to stick with it and there's an excellent chance that the pain will go completely away as the muscles build and are able to keep the spine in alignment on their own. Which is good news to me, because I can't recall being completely back pain free.
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