P90X with bad back and no chin up bar?

Sabdavis
Sabdavis Posts: 31 Member
in Fitness and Exercise
For those who have done P90X, I have some pain with my low back when doing any stress exercises. Is it possible to do the P90X with modifications for my back? Also, I dont have a chin up bar, yet. Is there a modification for that as well? I'm pretty clueless and it just came in the mail, so I'm asking for those experienced ones to help me with some info.

Thanks!

Replies

  • auzziecawth66
    auzziecawth66 Posts: 476 Member
    You could do pull ups. Lay under say a table and hold the edge and pull urself up. Works the same muscle groups.

    (Should have said modified pull ups lol.)
  • Insanity2bSane
    Insanity2bSane Posts: 204 Member
    There's an attachement that they sell at fitness store that attaches to your door. Then just add resistance bands and you do this as that modified version of a pull up. They show you modified version in the video. Resistance bands do a great job.
  • Sabdavis
    Sabdavis Posts: 31 Member
    Great advice! Thank you!!!
  • The_Dude
    The_Dude Posts: 171 Member
    Insanitytobsane already hit the alternative to pull ups with the bands. I've used this method when travelling or when dealing with my quirky back which leads me to my reply. I too suffer from low back pain. I've had episodes of pain my entire adult life and it became chronic 2 years ago.

    First of all listen to your back but below are some tips that worked for me:

    1. Always do ALL of Yoga X!!! This can be a tough workout in the beginning though some find it boring. Don't skip it because you are bored or uncomfortable. But do modify. All of the bending motions can put more strain on an already weak lower back. Its ok to support yourself with your hands on your knees/legs when moving into our out of some of the positions (crescent/warrior poses). I recommend not following the exaggeratedly slow forward bend motions (when he talks about slowly raising up from a forward bend, don't do it if you have any pain in the lower back, as the unsupported forward bend position places a lot of strain on lower back.

    2. Don't skip ab ripper. After yoga this is IMO the next most important workout for your lower back in P90X. If you need to take breaks during the workout or do a few less reps (heck a lot less sometimes) thats ok. But keep at it. The first time I did ab ripper I couldn't even do the first move more than a few reps at a time due to low back pain. Now I have zero low back pain and can do all 349 reps without pausing.

    3. Be very careful with any of the bent over weight lifting moves (rows, lawnmowers, etc) and be sure to conciously tighten your core before lifting the weight.

    Good luck!

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