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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Back pain during Ab Ripper X
Back pain during Ab Ripper X
12/14/12 6:39 PM
I like abber ripper, but some of the moves make my lower back flare up in pain and makes me stop. I can then jump back in for a few more moves, but I can't finish some them all the way through without my lower back flaring up. "Bicycles" is the worst for this.

I'm in my first week of starting over P90X. I did P90X 4 years ago with amazing results half way through, but fell out of the program for various reasons. I'm in it for the long haul this time. My back did the same 4 years ago with ab ripper.

Is this normal for right now and will it get better as I improve?
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RE: Back pain during Ab Ripper X
12/15/12 7:32 AM as a reply to HomeWood.
HomeWood:
I like abber ripper, but some of the moves make my lower back flare up in pain and makes me stop. I can then jump back in for a few more moves, but I can't finish some them all the way through without my lower back flaring up. "Bicycles" is the worst for this.

I'm in my first week of starting over P90X. I did P90X 4 years ago with amazing results half way through, but fell out of the program for various reasons. I'm in it for the long haul this time. My back did the same 4 years ago with ab ripper.

Is this normal for right now and will it get better as I improve?


The back pain could be caused from a week core. Make sure that you draw in your belly to your spine, it's called the "Drawing In Maneuver" This will activate your core. Also brace your abdominal s. Both of these adjustments will back your back straight and should eliminate some of the pain. As your core gets stronger, you're back pain should subside.

Hope this helps!

Coach Jeff
CPT,PES
motivFIT
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RE: Back pain during Ab Ripper X
12/15/12 9:56 AM as a reply to HomeWood.
I also suffer from lower back pain when doing ARX, but as you strengthen your core it will improve. If you stick with it eventually you will even be able to finish all 349 moves.

Good luck!
Greg
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RE: Back pain during Ab Ripper X
12/15/12 5:19 PM as a reply to CoachGregA.
I can't picture doing the "drawing in maneuver" thing. How does that work? Thanks.
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RE: Back pain during Ab Ripper X
12/16/12 11:50 AM as a reply to HomeWood.
HomeWood:
I can't picture doing the "drawing in maneuver" thing. How does that work? Thanks.


Just go to google and type in Drawing In Maneuver. You'll find a video demonstrating this.

Jeff
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RE: Back pain during Ab Ripper X
12/16/12 6:26 PM as a reply to CoachJeffMorgan.
Ok. I was thinking it was something to do while doing ARX. It looks like he's just sucking in his gut???
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RE: Back pain during Ab Ripper X
12/17/12 7:26 AM as a reply to HomeWood.
HomeWood:
Ok. I was thinking it was something to do while doing ARX. It looks like he's just sucking in his gut???


Kind of, but there's a difference. He is drawing his belly button back towards spine, which stabilizes his lower back. Sucking in your gut will not stabilize...draw in your belly button and contract abs.....you should be able to breath normal while doing this...do not hold breath.

Jeff
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RE: Back pain during Ab Ripper X
12/17/12 5:39 PM as a reply to CoachJeffMorgan.
Jeff's advice is right on. I'm guessing its a combo of a weak core and tight hamstrings. Do you have tight hamstrings? Another thing is to make sure you get your back really grounded for a lot of these moves instead of arching your back a lot.

motivFIT:
HomeWood:
Ok. I was thinking it was something to do while doing ARX. It looks like he's just sucking in his gut???


Kind of, but there's a difference. He is drawing his belly button back towards spine, which stabilizes his lower back. Sucking in your gut will not stabilize...draw in your belly button and contract abs.....you should be able to breath normal while doing this...do not hold breath.

Jeff
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RE: Back pain during Ab Ripper X
Answer Answer (Unmark)
12/19/12 4:09 PM as a reply to AdStaffAndrew.
Ok, thanks for the advice. I do have tight hamstrings. I did ARX today and it was a little better. My lower back didn't flare up as fast.

Mark this as resolved, I guess. Not sure if I do that or not....
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RE: Back pain during Ab Ripper X
12/20/12 10:18 AM as a reply to HomeWood.
I'm glad the advice helped you. Keep up the good work.

HomeWood:
Ok, thanks for the advice. I do have tight hamstrings. I did ARX today and it was a little better. My lower back didn't flare up as fast.

Mark this as resolved, I guess. Not sure if I do that or not....
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