July 2026 – Scott’s real boxing-with-back-arthritis story: how adapted padwork, TRX and progressive core training helped him rebuild his fitness when running was impossible and even walking was painful. Jump to FAQs ↓

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Boxing With Back Arthritis: How Scott Rebuilt His Fitness

Boxing with back arthritis may be possible when the training is individually adapted and an appropriate healthcare professional agrees that exercise is suitable. Scott came to me with facet joint arthropathy after running had become impossible and even walking could hurt. Two years later, he is still training once or twice a week. He has lost approximately 12lb and two inches from his waist, become noticeably fitter and reports less back pain and fewer episodes of his back seizing up.

This is Scott’s personal case study, not a promise that boxing will produce the same outcome for everyone. Boxing did not cure or reverse his arthritis. It gave him a controlled way to work on fitness, strength, weight management and confidence without relying on running, cycling, jumping or sparring.

By Paul Carroll, founder of Boxing Trainer London, BSc (Hons) Sport Science graduate, former British University Heavyweight Boxing Champion, former Great Britain international decathlete and private boxing coach with more than 25 years of experience.

Private, beginner-friendly boxing and fitness coaching adapted to the individual.

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Watch Scott Training on the Pads

This 30-second clip shows Scott doing adapted padwork with me. The combinations create a genuine cardiovascular and coordination challenge, while the pace, stance, footwork and range of movement remain under one-to-one control.

Video: Boxing With Back Arthritis | Scott’s Padwork Story by Paul Carroll.

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Scott’s Transformation at a Glance

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When Running—and Even Walking—Had Become Painful

When Scott first contacted me approximately two years ago, he was not trying to become a competitive boxer. He simply wanted to exercise again.

Facet joint arthropathy had narrowed his options. Running was no longer possible and even walking could be painful. He had tried other sports and forms of exercise, but had not found a way to train comfortably and consistently.

The physical effects were starting to spill into the rest of his life. As his activity declined, his weight increased. His confidence in his body was falling and he was feeling down. Every unsuccessful attempt made it easier to believe that useful exercise might no longer be available to him.

Scott needed more than another generic workout. He needed a form of training that respected the condition in his back while still giving him a meaningful cardiovascular and strength challenge.

The Turning Point: Discovering a Different Form of Boxing

Many people hear “boxing” and picture road running, skipping, hard circuits, sparring and absorbing punches. None of those elements was necessary for Scott’s goal.

A carefully controlled one-to-one boxing programme could use technique and padwork while adapting the movement, range, pace and recovery around him. When Scott came to me, he hoped it might improve his fitness but was understandably unsure what his back would allow.

We started by finding movements he could manage and repeat. The priority was not punching as hard as possible or finishing exhausted. It was to build a training method Scott could trust, progress and sustain.

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How I Adapted Scott’s Boxing Training

Scott’s sessions combined controlled padwork with TRX exercises, progressive strength work and deliberate core activation. The content was adjusted according to his movement and response rather than copied from a standard class.

1) Boxing Cardio Without Running

Structured rounds allowed Scott to raise his heart rate without relying on running or repeated jumping. I could change the demand by altering the round length, combination pace and recovery time. As his fitness improved, the workload progressed without losing control of the movement.

2) Learning to Activate and Control the Core

Core training was part of the boxing, not just a separate collection of sit-ups or planks. Scott learnt to organise his stance, maintain posture and control his trunk as he punched. TRX and strength exercises reinforced that awareness.

3) Using Controlled Rotational Movement

In Scott’s words, learning the rotational action of boxing while activating his core helped him. We did not force a large twist or chase maximum punching power. Rotation stayed within a range he could manage, and its pace and complexity were progressed carefully.

4) Building Strength With TRX

TRX exercises let me alter resistance through body position. That made it possible to select a manageable starting point, develop strength and stability, and progress the exercises without adding unnecessary impact.

5) Training Consistently, Not Extremely

Scott trained once or twice a week. That consistency mattered more than occasional punishing workouts. The one-to-one format also meant a session could be adjusted when his back felt different while still providing useful training.

What Did Scott’s Osteopath Say?

Scott kept his osteopath, Isabel Kelly, informed about the boxing training and the changes he was experiencing. Isabel provided the following professional perspective on his progress:

“Scott has made great progress since incorporating the boxing routine into his management plan. While osteopathic treatment can help manage pain, a regular exercise routine is essential in managing a condition like lower back arthritis, and I am really glad Scott has found someone as experienced as Paul.”

— Isabel Kelly, Senior Osteopath at Seventeen
Instagram: @osteoisabel

This was not a claim that boxing had treated or cured Scott’s arthritis. Isabel remained the appropriate professional for his osteopathic care; my role was to provide individually adapted boxing and fitness coaching.

 

Scott’s Results After Approximately Two Years

Scott’s progress includes:

• Approximately 12lb in weight lost
• Approximately two inches lost from his waist
• Noticeably improved cardiovascular fitness
• Greater core strength and control
• Improved overall strength and exercise capacity
• Less back pain, as personally reported by Scott
• Fewer occasions when his back seized up, as reported by Scott
• Renewed confidence in his ability to exercise
• A sustainable routine he continues today

The change on the scales mattered, but it was not the whole result. Scott had regained a way to train after starting to feel that exercise was being taken away from him.

Scott’s Experience in His Own Words

“I came to Paul thinking boxing might help improve my fitness, but I wasn’t sure what I would be able to do. I couldn’t run and even walking was painful.

The TRX work, learning to activate my core and the controlled rotational action of boxing have really helped me. I’ve lost around 12lb and approximately two inches from my waist, become noticeably fitter and my back is less painful, with fewer occasions when it seizes up.

Training with Paul has changed my life. It has given me a way to improve my cardio and strength without relying on running or cycling. Paul’s expertise made a huge difference, and the effect boxing has had on my fitness and core strength has been incredible.”

“With a degenerative condition like this, it can be easy to focus on the pain, feel sorry for yourself and become completely inactive. Everyone needs to find their own ‘something’ to stop that decline—and for me it’s boxing.”

— Scott, Boxing Trainer London client

 

 

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Boxing Did Not Cure Scott’s Arthritis

It is important to be precise about what this case study shows. Boxing did not cure or reverse Scott’s facet joint arthropathy. It was not a medical treatment or a substitute for advice from his healthcare professionals.

What it provided was an adaptable way to work on cardiovascular fitness, muscular strength, core control, confidence and weight management. Scott also personally reports less pain and fewer episodes of his back seizing up. Those are his individual experiences, not guaranteed outcomes for another person.

NICE guidance for low-back pain says exercise choices should take account of a person’s needs, preferences and capabilities. It does not specifically recommend boxing for facet joint arthropathy. Scott’s case illustrates the broader principle of adapting activity to the individual.

Why One-to-One Boxing Coaching Mattered

A general class would not necessarily have offered the same control over Scott’s exercise selection, movement and intensity. During private coaching, I could adjust:

• The amount and range of footwork
• The rotational range of each punch
• The complexity and pace of combinations
• The length of rounds and recovery periods
• TRX resistance and body position
• The overall intensity on a particular day
• The progression from one week to the next

Scott’s programme was not copied from another client. It developed from his starting point, his response to training and the progress he was able to sustain.

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About Paul Carroll – Boxing Trainer London

I coach complete beginners, busy professionals and fitness clients across London. My mobile sessions can take place at suitable homes, parks, offices and private spaces. Training is adjusted around the client’s fitness, experience, confidence and goals.

My role has clear boundaries. I provide boxing, strength and fitness coaching—not physiotherapy, diagnosis or medical treatment. Pain and rehabilitation requiring clinical management remain with the appropriate healthcare professional.

My work has been featured by Women’s Health and HELLO! Magazine. The Daily Express described a session with me as: “One session with Paul was worth ten training in that altar of self-deception—the gym.”

For more background, visit About Paul Carroll, view client success stories or compare private training packages.

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Frequently Asked Questions About Boxing With Back Arthritis

Can you box if you have arthritis in your back?

Sometimes boxing fitness training can be adapted, but suitability depends on the condition, symptoms and individual. Ask an appropriate healthcare professional first. A coach can then remove unsuitable elements and control movement, pace and intensity.

Is boxing a low-impact exercise?

Boxing is not automatically low impact. Running, jumping, fast footwork, uncontrolled rotation, sparring and absorbing punches may be unsuitable for some people. Scott’s sessions used a lower-impact format by removing those unnecessary elements and carefully controlling his padwork.

Did boxing cure Scott’s facet joint arthropathy?

No. Boxing cannot cure or reverse arthritis. Scott used adapted training to improve changeable areas such as fitness, strength, core control, weight and confidence. He also personally reported less pain and fewer episodes of his back seizing up.

How often did Scott train?

Scott trained with Paul once or twice each week. He has maintained that routine for approximately two years and continues to train.

How much weight did Scott lose?

Scott lost approximately 12lb in body weight and around two inches from his waist. These are his individual results and will not predict another person’s rate of progress.

How did boxing train Scott’s core?

Scott learnt to maintain his stance and posture, activate his trunk muscles and control the rotational movement of each punch. His programme also included TRX and progressive strength exercises.

Why did Scott use TRX exercises?

TRX resistance can be adjusted through body position, making it useful for selecting and progressing exercises around an individual’s capability. It helped Scott work on strength and control alongside padwork.

Can I box if running or walking is painful?

Do not use Scott’s experience as a self-diagnosis or assume the same exercises will suit you. Pain has many possible causes. Seek appropriate healthcare advice first, then discuss any restrictions with a qualified coach.

Do I need to spar to get fitter through boxing?

No. Padwork, technique, controlled movement and strength training can provide a substantial fitness challenge without sparring or being hit. Scott did not need contact boxing to achieve his results.

Does Paul provide back-pain treatment or rehabilitation?

No. Paul provides boxing and fitness coaching, not diagnosis, physiotherapy or clinical rehabilitation. Where a client has a medical condition or pain, clinical decisions remain with the appropriate healthcare professional.

Where does Paul provide one-to-one boxing training?

Paul provides mobile private coaching at suitable homes, parks, offices and private spaces across London. Contact him to discuss your location, goals, current fitness and any professional guidance you have received.

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