Everytime i get depressed due to my herniated disc and staying away from the mat. I watch this video. It helps me. Every. Single.Time. Thank you so much.
This is where I am right now. Trying to figure out what size exercise ball he has so I can purchase one for when I’m ready to rehab my back. Hope you are doing better and training again.
I want to thank this young man, first for being so unselfish sharing his rehab routine, and secondly for the excellent, excellent commentary and explanation that accompanies his demonstration. There are not many coaches or therapists, I think, who could make these routines more clearly predicted. I don't know a thing about this young man or the Gracie sport-- and I don't need to. This athlete engenders trust. I wish I could thank him personally. I have a daughter, an elite rower, with a herniated disc that is really painful and hurting her workout, and psyche. I am sending the link for this video straight away. Thank you Mr.. Gracie? I take it you are a martial artist and famous? How unselfish of you to share this with other folks, athletes and otherwise. Thank you, thank you.
I was taking online classes from 9 - 5 so I was having to sit for long periods at a time. ruclips.net/user/postUgkxEhgucmXpcAGYh8fatGFEnOK2V97VIwhG After the first day in a regular table chair, I thought about an exercise ball and ordered one that night. It came the next day! My hips, legs, back and butt couldn't have been happier! I'm almost 5'11" and I ordered the largest size and it was perfect for me. I also have RLS (restless legs) and this helped so much.Pumping it up was a little challenging and definitely gives you a good arm workout, (I'm a 62 yo woman) but it's very doable. Getting the tape centered with the hole to inflate it and then getting the pin back in was also a little tricky. But I love my new "chair" and I love the torquiose color. Hopefully it will also get used for exercise. 😁
I had the most depressing day. You pulled me right out of it. I got stacked up in 1990, and tore my erector spinae, among other things. No internet. Didn't have a clue what to do. Waited 20 years before I learned. Now all this time I've been stretching, and making such little progress I've felt hopeless. Hearing your story has brought my confidence back. I'm going to get this. I was always inflexible, which didn't help matters. It's just going to take a while. But I am not giving up.
watched this video, next day i bought a exercise ball and started doing this movement. already im seeing improvment in a pulled muscle in my back. thank you for making this video!
I didn’t have a herniated disc but had a lot of back pain from training daily, this exercise single handly has completely fixed it, everything I get lazy and don’t do it for a week or two the pain slowly comes back as soon as I do it again it is gone. Thanks so much!
I have the same injury. Got it 2.5 yrs ago. I managed to beat surgery but just barely. It took me close to a year to get back to work. I do weight lifting and take kickboxing. I tried jui-jitsu but it aggrivated my injury to much. This has given me some exercises to add to my routine and maybe once I get stronger I can try again. Unfortunately we don't have a fancy clinic like that around here so hopefully stronger muscles will work. Thanks for a great video and great advise!
52 y/o here, had fears of re-injury after starting some BJJ training, as I shared the same L5/S1 surgery 10 years ago. Thanks for sharing this video!, I have hope for rolling on into my 60's with this now.
Rener! so comforting to know you went through that and are still a badass black belt. I have had a lower back problem i've been dealing with for years !! i can't even sit in a computer chair for a couple hours without the discomfort and aggravation!
Thank you I appreciate it, I herniated a disc two months ago and I had to pull out of two tournaments I had planned at the end of the year. The last two months have been so rough, going through some heavy Jiu Jitsu withdrawal, its harder mentally then physically. I'm one of those dudes who can't stay off the mats for more then one day. I know I will come back and this exercise has helped a lot. I'm at level 2 right now and I will progress to level 3 in a matter of a few months. Thank you so much! Oss
I know it's 9 years on, but thanks for the last 30 seconds. Always encouraging to see the one you look up to fail their first attempts. Humanises you, but also encourages me.
thank you Rener Gracie for sharing GJJ with the world. Gracie University has given me and my MA friends an opportunity to practice GJJ. I would have to drive 8 hour round trip to train at a CTC. Thank you guys at the Gracie academy for making GJJ obtainable.
I had the same issue in high school. L4-L5 herniation. It was debilitating. Maintaining core strength has been vital to stave off any flare ups. Thanks for posting this and sharing your experience.
HeSaidSheSaidMv I have the same problem...take your time, stretch at least twice a day in a hot (and as hot as you can stand it) shower. Also, make sure you stay active but start off slow. It takes time so you have to be patient.
James Rhodes That's exactly what I said - kept working out, but took it easy. I went lighter and actually got stronger when my back could handle normal stuff again. However, I have something called "ischial tuberosity" which I'm really struggling to get rid of. It happened at the same time as the back and has been the absolute most nagging injury I have ever had.
I know this is old but thank gawd you still have it up. 44 Years old, been rolling for a couple months now and am hooked. Have had some pain and this is exactly what the Dr. ordered. Will definitely help with injury prevention. Thank you for another great video.
I felt like something was missing. I went back and watched again. I realized that I wasn't saying, "BOOM!" with each rep. I got it now. Seriously was very helpful. And these are helping my back rehab. Thanks for all of the help!
I have the exact same spine injury, L5 S1. I'm going to try this. I'm 53 and can not train at all anymore. Too much pain. Thanks for the tip Rener, I hope it works.
Hey I just had a surgery for the same issue. Microdiscectomy l5-s1 a few days ago. Hoping to use these exercises but it might be a month or so before it's safe to. Have you had to get the surgery?
i also had exact spine injury few years ago, after some time started doing sports, all gone back to normal but i did not build my supporting muscles enough and again got an injury that resulted with a lot of pain for 2 weeks now, it slowly goes away, i do lots of stretching all day and somehow cycling, although very difficult seems to help, i will implement those exercises before i go back on the mat, but i will get back :)
I've tried so many different things been to doctors and physio therapists yet nothing they've told me has remotely felt like it this workout. Yesterday and today I done this exercise 1 set of 50 then 2 sets of 25 on the 1st stage and holy shit you can tell it works, my back is in so much pain but I think if I can manage even just a week of this I'll be so much stronger. I've dealt with this pain for nearly 11 years now and nothing has seemed to work until after watching this video, thank you so much. I've always wanted to participate in Brazilian Jiu Jitsu/mma as I live on a gyms doorstep but after going for only 3 weeks I couldn't take it anymore, I'm hoping this workout can sort me out so that I can finally do something I enjoy. Thanks once again GracieAcademy :)
If you can't afford a decompression session no need to worry. If you have access to a pool all you need is 1 or 2 water noodles just place em under your arms and just float in the deep end for about 15-30 mins your spine will naturally decompress while you bob around
Thanks for your advice, the ball will buy it tomorrow, the water noodles I bought them yesterday for my kids hahaha so I will try this tomorrow. Thank you
I had the exact same injury - herniated S1/L5 with nerve impingement and am finally starting a serious course of PT to avoid surgery . I recently discovered jiu jitsu, very late in life (I'm 48) and have never trained, but I have become absolutely hooked on watching and learning. Deve ser da minha mae brasileira. I am starting my rehab today and am dedicated to the goal of preparing my body to safely train, even if it is a year from now. This exercise is a great gift. Thank you so much, Rener
Just a white belt here so im sure what i say doesnt mean shit but Man Rener...you gotta be my favorite Gracie dude.Your the coolest most humble teacher.Cheers from Riverside 10th planet jiu jitsu.
Hey, I just wanted to thank you for this amazing exercise! I hurt my lower back not so long ago and I started doing these exercises. They helped me a lot! I feel that my lower back is now stronger and I can also see that! My muscles and my spine look like a canyon :) So it's great! I fully recommend it! Thanks again
On October 14th 2020 at jiu jitsu, I herniated my L5S1 disc with S1 nerve root compression and sever sciatica down my right leg. Just like Rener. No surgery, yet. But this video just gave me hope that my life on the mat is not over. If his can happen to a legend like Rener, I can stay the course and know this isn’t the end. Thank you, sir!
@@amelhabib2628 sure did! Just got my purple belt. Competing again, won both my divisions in May. Training hard 4 days a week. It is possible. Gotta find the formula to rehab your back that works specifically for you and stay on it.
Thank you for posting this video up ! I work at a weightloss clinic and a lot of our clients have back issues. This video has been my go to video to help them. Rener Gracie your helping tons of people here in B.C. keep posting your awesome vids. :)
Thanks for sharing your recovery. I had a L4/L5 herniation from Crossfit. I managed to continue triathlons for 2 yr w/ epidurals but it got much worse lifting a 15 lb suite case just right (or wrong). I ended up having a microdiscectomy last spring. My surgeon said no workouts for 3 months and then I could do whatever I wanted. Although I started back very easy and took it slow, it was a good year before I could workout 4 days a week (cardio and light weights circuit training) without getting sore. It was nice to see your recovery time line and that you got back on the mat. I'll try the back extensions you showed. -Peace
Back issues run in my family and I started jiu jitsu yesterday, thank god I came across this video or I would have been heading for some serious issues, thank you!
thank you for breaking this down! I have been on a journey of learning about spine health since a car accident in 2009. This is super helpful for me. Thanks again and keep up the inspirational work!
Fan-bloody-tastic! My lower back has been giving me real problems lately I even had to stop rolling today! Tried going to the sauna, swimming etc and it doesn't work. 36 years old now so going to give this a go asap!
6mm is HUGE , I have a 4mm one. after 6 years I am ok now, but I am with you, I couldn't walk 10 minutes down the road, took me 6 years, but now I have gone from 127kg to 84, should be 80 to see abs. I am with you rener I am so wanting a school in Brisbane
thanks for the exercises Rener, i'll definitely be doing those regularly. I've had the same injury and agree, the pain was off the chart and unrelenting for almost a week, i didn't think i would ever come good, it was traumatic to say the least.
Thank you, thank you , thank you. I've been wrestling with lower back problems for years, specifically between the L5 and S1. These will now be part of my daily PT.
Rener thank you for doing this video. I have been rolling a few years with a tore up back and now I have a way of getting me back to health. Thank you!
this video was a great inspiration for me as I have the same injury right now that needs surgery and I've been terrified that afterwords i wouldn't be able to roll ever again. It's a godsend to see someone show that after surgery they could roll again
I respect this. Core strength is very important. Since I am getting into Jiu-jitsu, I am Focusing mainly on core ( including lower back), flexibility, and cardio. I used to roll around with my stability ball. I am definitely going to start rolling and balancing on my ball again. Salute.
Rener, i watch your videos constantly and i have to say that your family is amazing! Ryron, Rorion, Royce, Royler, Rickson, Helio, and of course Rener, i have learned so many things just from watching your videos! Thank you very much and great respect for you and your family. P.S. Sorry for my English
I herniated two discs and had a slight tear in one of them. I decided against the surgery and just tried rehabbing my back by myself. Took almost two years before my sciatic pain went away. Wish I had seen this video sooner. These exercises are great. Thank you, sir.
@@gerrygizzygarcia2572 I ended up having a 3 level neck fusion in 2016 after being paralyzed. Retired from jiu jitsu after the surgery. Sciatic pain, all back pain, and all my other pains that I thought were jiu jitsu/judo related disappeared. Felt 20 years younger. But couldn't risk grappling anymore. Despite experiencing a miraculous full recovery, I wouldn't recommend it. In hindsight, if I could warn myself, I never would've gotten into bjj to begin with no matter how much I loved the sport. Being paralyzed and not knowing if I'd ever recover gave me a lot of perspective on life.
Had never heard of this Spinal Decompression. Why my doctors have never mentioned it I have no idea. Go for my consultation tomorrow. Thanks so much for this video.
WOW!!! I had the same lower back issue (L5/S1 herniation). Most miserable pain I have ever been in. So bad, it has kept me away from training for years and THE reason I never tried BJJ. I was too afraid of the pain coming back. I'm going to try this rehab method. THANK YOU!!!!
Thank you so much. This is incredibly relevant to me and my interests. You are an amazing instructor. What you do is a great contribution to so many lives!
Have had a disc bulge at L5/S1 for around 9 months now, after little progress with multiple rehab programs, ive stumbled across the Mcgill big 3, along with this Rener video which i will incorporate in my exercises. Cant wait to get better and train again. Havent trained in soo long, gonna kill it when im all better.
@@mohanadmejbri3187 Yep. Mcgill exercises aren't the answer, it's evidence-based physiotherapy and pain science.Found a physiotherapist who follows evidence-based back pain therapy and exercise. 9 months of hard work I am deadlifting heavy and training hard again and very strong and pain-free. Mcgill exercises don't work, find a physiotherapist who reads scientific literature and who can apply evidence-based knowledge 😊
Best video yet. Cheers. Exercise ball bought tomorrow. Did some slight side lifts as in here and feel better already. Have disc protrusion for over a year. Thanks!
Perfect video. I will be sure to do these for my lower back. I am always trying to improve every part of my physical body. This is amazing. To better health.
Had the exact same thing happen, disk ripped through my nerves and caused spasms. I've had to have intensive physiotherapy but this has helped the most!
Thanks for posting this! I ride dirt bikes and I needed a good strengthening exercise that I can do at home, so my back doesn't hurt when I try to lift my bike.
what an amazing back workout, ive just recently started doing gracie jui jitsu and ive had back problems for a while since i work on a building site and im always lifting heavy stuff but this workout really does help me alot. thanks for sharing keep keeping it real!
This works!!! Best, safest strength and conditioning exercise for this injury. Thankyou man from the bottom of my heart. This saved my life!! PS: Used in conjunction with inversion table.
I learned these technics on the ball with Jeff Glover. Now i can jump on it, sit, stay on my knee, turn around, etc all in balance on the ball. I also stretch with, practice my sprawl and train abs and pecs with dumbells. These balls are gold!
These exercises are awesome man and I can't tell you how much they've helped me in relieving my back pain and strengthening my back. I just now started training in BJJ and these exercises are no doubt going to be a part of my life until I die. Thanks again Renner!
I am also only 20 Years old with bad insurance that won't give me physical therapy. The last thing my back doctor said was it was important to strengthen my back muscles and stretch out my legs since i still cannot bend forward and touch my toes without pain and resistance. in my tail bone and legs. Hopefully this will help I am into barrel racing and ridding horses so I need to have a good back for my sport. Thanks for your video post!
My teeter-up inversion table (with the boots) has saved my back and is identical in principle to the stretching machine shown here. Thanks for these exercises!
thank you so much for the video, My Dr told me to get the ball and now I know how to use it!! Id like to go see Dr. Dave one of these days but I live in Fl, maybe one! Thanks Rener... Stay tough!! Deb
Thank for the great advice in the video. Had same op L5S1 3 weeks ago. Sucked it up and somehow dealt with the excruciating pain for 3-4months, but at the end there was no other option as I was losing function of my right leg. You gave me hope that I can be a serious athlete again. Thanks man!
I just purchased a gym ball and got the wrong size; Here is a quick guide If you are 4ft 11" get a 55cm ball If you are 5ft 4" to 6ft get a 65cm ball If you are 6ft+ get a 75cm ball When you sit on the ball with your feet flat your knees should not be above your hips
This is great! I started having serious SI issues after being dropped rock climbing. I am hoping this exercise will help strengthen the muscles around that area as well. thank you
I have been out of training of and on for a couple of months and looking at a few more as I’m waiting for surgery and will need to take 6 - 8 weeks afterwards before I can even do some stretching. So great advice regarding how to deal with the stress of rehabilitation and put enforced inactivity to good use in general. So cheers for that.
You should do a video on core strengthening like you were talking about in the video. ways to build up your abbs!! That would be awesome!! love watching your videos sir.
Omg great conditioning drill. My lower back was much weaker on one side and I immediately felt the burn! Also, you weren't kidding about the legs getting tired lol. I've been doing Jiu-Jitsu for a few months now and had no idea that the lower back was so important. Thank you for prolonging my GJJ lifestyle.
This is about back injury prevention AND rehab an inversion table is unbeatable(in my opinion) for decompression and spine re-alignment. Furthermore the affect is not a one time fix its an accumulation over time like weight training does on the muscles over time.
Thanks for that! I was operated of a herniated disc 1 month ago and hope that the drill will help me not to have it ever again! I haven't trained for now 7 month because of this and hope to roll again in 2-3! I will do everything I can to!
both parts of this video were awesome. thanks for the tips, Rener. unfortunately for me, I live in Texas so visiting Dr. Dave won't be an option, but I'll give him a call to see if he can recommend anyone out my way. thanks again!
instead of going to they spine center for traction how bout getting an inversion table...mine holds 400 pounds and really helped my back...just a thought
Great post .Thanks to Rener. I will do those exercises.Another way for decompression is simply too sit and bounce on the Swiss ball 10 min a day it's enough:)
"we're gnna keep going coz this lower back strengthening exercise is more important than what is going on out there" dude is a legend
Back injuries are absolutely relentless. You will think they've gone away and they'll come back twice as strong.
First 30 seconds I thought Rener was breaking up with me.
ROFL ha ha
whaaaat u do BJJ? I love your music!
Thank you!! Yeah man I love BJJ =D
I'm a huge fan or your music. Also, shocked to see you here!! IF you see this have a Merry Christmas!
BEST youtube comment I have EVER read!!! LMAO!!!!!!!!!!!!!!!!
Everytime i get depressed due to my herniated disc and staying away from the mat. I watch this video. It helps me. Every. Single.Time. Thank you so much.
But are you training again?
This is where I am right now. Trying to figure out what size exercise ball he has so I can purchase one for when I’m ready to rehab my back. Hope you are doing better and training again.
I want to thank this young man, first for being so unselfish sharing his rehab routine, and secondly for the excellent, excellent commentary and explanation that accompanies his demonstration. There are not many coaches or therapists, I think, who could make these routines more clearly predicted. I don't know a thing about this young man or the Gracie sport-- and I don't need to. This athlete engenders trust. I wish I could thank him personally. I have a daughter, an elite rower, with a herniated disc that is really painful and hurting her workout, and psyche. I am sending the link for this video straight away. Thank you Mr.. Gracie? I take it you are a martial artist and famous? How unselfish of you to share this with other folks, athletes and otherwise. Thank you, thank you.
Feel the same way man...hes a really good guy. However the word would be selfless
Is he famous!?? Haha
Well you’ve heard of ufc!!
The gracies dominated it for a good while!! Big family of professional Brazilian jiu jitsu artists!!
My lower back is the one thing that's keeping me from starting BJJ. This is a great motivating exercise. Thank you so much for sharing!
His back exercise was more important then a burning building.
I was taking online classes from 9 - 5 so I was having to sit for long periods at a time. ruclips.net/user/postUgkxEhgucmXpcAGYh8fatGFEnOK2V97VIwhG After the first day in a regular table chair, I thought about an exercise ball and ordered one that night. It came the next day! My hips, legs, back and butt couldn't have been happier! I'm almost 5'11" and I ordered the largest size and it was perfect for me. I also have RLS (restless legs) and this helped so much.Pumping it up was a little challenging and definitely gives you a good arm workout, (I'm a 62 yo woman) but it's very doable. Getting the tape centered with the hole to inflate it and then getting the pin back in was also a little tricky. But I love my new "chair" and I love the torquiose color. Hopefully it will also get used for exercise. 😁
I had the most depressing day. You pulled me right out of it. I got stacked up in 1990, and tore my erector spinae, among other things. No internet. Didn't have a clue what to do. Waited 20 years before I learned. Now all this time I've been stretching, and making such little progress I've felt hopeless. Hearing your story has brought my confidence back. I'm going to get this. I was always inflexible, which didn't help matters. It's just going to take a while. But I am not giving up.
G Kuljian Good for you mate. Stay strong and keep at it. 👍
thats boss
@@KaizoKidLP how are you doing now?
How you doing now brother?
watched this video, next day i bought a exercise ball and started doing this movement. already im seeing improvment in a pulled muscle in my back. thank you for making this video!
How is your back now?
My life would suck compared to now without the Gracies and i never even met them. How cool is that?
I didn’t have a herniated disc but had a lot of back pain from training daily, this exercise single handly has completely fixed it, everything I get lazy and don’t do it for a week or two the pain slowly comes back as soon as I do it again it is gone. Thanks so much!
Theres something about rener I rlly love. I just have mad respect for the dude. Even tho I have never met him but I just want good for this guy.
I have the same injury. Got it 2.5 yrs ago. I managed to beat surgery but just barely. It took me close to a year to get back to work. I do weight lifting and take kickboxing. I tried jui-jitsu but it aggrivated my injury to much. This has given me some exercises to add to my routine and maybe once I get stronger I can try again. Unfortunately we don't have a fancy clinic like that around here so hopefully stronger muscles will work. Thanks for a great video and great advise!
52 y/o here, had fears of re-injury after starting some BJJ training, as I shared the same L5/S1 surgery 10 years ago. Thanks for sharing this video!, I have hope for rolling on into my 60's with this now.
I've had lower back problems for years. This is the first time I've seen this exercise. It's awesome! Definately helps strengthen my back.
How is your back now?
Rener! so comforting to know you went through that and are still a badass black belt. I have had a lower back problem i've been dealing with for years !! i can't even sit in a computer chair for a couple hours without the discomfort and aggravation!
ruclips.net/video/9SKuFe2SERs/видео.html
here is how you fix it
I Hate this exercise but I can not deny it DOES WORK!!
Nothing helps my lower back then this work out
Thank you I appreciate it, I herniated a disc two months ago and I had to pull out of two tournaments I had planned at the end of the year. The last two months have been so rough, going through some heavy Jiu Jitsu withdrawal, its harder mentally then physically. I'm one of those dudes who can't stay off the mats for more then one day. I know I will come back and this exercise has helped a lot. I'm at level 2 right now and I will progress to level 3 in a matter of a few months. Thank you so much! Oss
I know it's 9 years on, but thanks for the last 30 seconds. Always encouraging to see the one you look up to fail their first attempts. Humanises you, but also encourages me.
thank you Rener Gracie for sharing GJJ with the world. Gracie University has given me and my MA friends an opportunity to practice GJJ. I would have to drive 8 hour round trip to train at a CTC. Thank you guys at the Gracie academy for making GJJ obtainable.
I had the same issue in high school. L4-L5 herniation. It was debilitating. Maintaining core strength has been vital to stave off any flare ups. Thanks for posting this and sharing your experience.
How did you get over it? I have am L5SI issue now and am struggling.
HeSaidSheSaidMv
I have the same problem...take your time, stretch at least twice a day in a hot (and as hot as you can stand it) shower. Also, make sure you stay active but start off slow. It takes time so you have to be patient.
James Rhodes
That's exactly what I said - kept working out, but took it easy. I went lighter and actually got stronger when my back could handle normal stuff again. However, I have something called "ischial tuberosity" which I'm really struggling to get rid of. It happened at the same time as the back and has been the absolute most nagging injury I have ever had.
Love hearing this guy; he has a credible and direct manner of talking.
This dude is brilliant.
I know this is old but thank gawd you still have it up. 44 Years old, been rolling for a couple months now and am hooked. Have had some pain and this is exactly what the Dr. ordered. Will definitely help with injury prevention. Thank you for another great video.
I felt like something was missing. I went back and watched again. I realized that I wasn't saying, "BOOM!" with each rep. I got it now. Seriously was very helpful. And these are helping my back rehab. Thanks for all of the help!
I have the exact same spine injury, L5 S1. I'm going to try this.
I'm 53 and can not train at all anymore. Too much pain.
Thanks for the tip Rener, I hope it works.
Hey I just had a surgery for the same issue. Microdiscectomy l5-s1 a few days ago. Hoping to use these exercises but it might be a month or so before it's safe to.
Have you had to get the surgery?
How'd this go?
Can we please have an update?
i also had exact spine injury few years ago, after some time started doing sports, all gone back to normal but i did not build my supporting muscles enough and again got an injury that resulted with a lot of pain for 2 weeks now, it slowly goes away, i do lots of stretching all day and somehow cycling, although very difficult seems to help, i will implement those exercises before i go back on the mat, but i will get back :)
I've tried so many different things been to doctors and physio therapists yet nothing they've told me has remotely felt like it this workout.
Yesterday and today I done this exercise 1 set of 50 then 2 sets of 25 on the 1st stage and holy shit you can tell it works, my back is in so much pain but I think if I can manage even just a week of this I'll be so much stronger.
I've dealt with this pain for nearly 11 years now and nothing has seemed to work until after watching this video, thank you so much.
I've always wanted to participate in Brazilian Jiu Jitsu/mma as I live on a gyms doorstep but after going for only 3 weeks I couldn't take it anymore, I'm hoping this workout can sort me out so that I can finally do something I enjoy.
Thanks once again GracieAcademy :)
Mr_Bare do you have an update? Are you still doing the exercise. How's your back?
If you can't afford a decompression session no need to worry. If you have access to a pool all you need is 1 or 2 water noodles just place em under your arms and just float in the deep end for about 15-30 mins your spine will naturally decompress while you bob around
Thank you really helpful
Thanks for your advice, the ball will buy it tomorrow, the water noodles I bought them yesterday for my kids hahaha so I will try this tomorrow. Thank you
I had the exact same injury - herniated S1/L5 with nerve impingement and am finally starting a serious course of PT to avoid surgery . I recently discovered jiu jitsu, very late in life (I'm 48) and have never trained, but I have become absolutely hooked on watching and learning. Deve ser da minha mae brasileira. I am starting my rehab today and am dedicated to the goal of preparing my body to safely train, even if it is a year from now. This exercise is a great gift. Thank you so much, Rener
Just a white belt here so im sure what i say doesnt mean shit but Man Rener...you gotta be my favorite Gracie dude.Your the coolest most humble teacher.Cheers from Riverside 10th planet jiu jitsu.
Hey, I just wanted to thank you for this amazing exercise! I hurt my lower back not so long ago and I started doing these exercises. They helped me a lot! I feel that my lower back is now stronger and I can also see that! My muscles and my spine look like a canyon :) So it's great! I fully recommend it! Thanks again
On October 14th 2020 at jiu jitsu, I herniated my L5S1 disc with S1 nerve root compression and sever sciatica down my right leg. Just like Rener. No surgery, yet. But this video just gave me hope that my life on the mat is not over. If his can happen to a legend like Rener, I can stay the course and know this isn’t the end. Thank you, sir!
Did u back to train normal again ?
@@amelhabib2628 sure did! Just got my purple belt. Competing again, won both my divisions in May. Training hard 4 days a week. It is possible. Gotta find the formula to rehab your back that works specifically for you and stay on it.
OK, i cannot believe he did a backward somersault while ON the balance ball!! Daaaaaaaamn! AMAZING!
Back injuries are the worst, Know it well. Thanks for sharing Rener
Thank you for posting this video up ! I work at a weightloss clinic and a lot of our clients have back issues. This video has been my go to video to help them. Rener Gracie your helping tons of people here in B.C. keep posting your awesome vids. :)
Thanks for sharing your recovery. I had a L4/L5 herniation from Crossfit. I managed to continue triathlons for 2 yr w/ epidurals but it got much worse lifting a 15 lb suite case just right (or wrong). I ended up having a microdiscectomy last spring. My surgeon said no workouts for 3 months and then I could do whatever I wanted. Although I started back very easy and took it slow, it was a good year before I could workout 4 days a week (cardio and light weights circuit training) without getting sore.
It was nice to see your recovery time line and that you got back on the mat. I'll try the back extensions you showed.
-Peace
Back issues run in my family and I started jiu jitsu yesterday, thank god I came across this video or I would have been heading for some serious issues, thank you!
thank you for breaking this down! I have been on a journey of learning about spine health since a car accident in 2009. This is super helpful for me. Thanks again and keep up the inspirational work!
working pt 0n the mat for my low back for decades, thanks for something new.
Fan-bloody-tastic! My lower back has been giving me real problems lately I even had to stop rolling today! Tried going to the sauna, swimming etc and it doesn't work. 36 years old now so going to give this a go asap!
I love the Gracie breakdowns
6mm is HUGE , I have a 4mm one. after 6 years I am ok now, but I am with you, I couldn't walk 10 minutes down the road, took me 6 years, but now I have gone from 127kg to 84, should be 80 to see abs. I am with you rener I am so wanting a school in Brisbane
thanks for the exercises Rener, i'll definitely be doing those regularly. I've had the same injury and agree, the pain was off the chart and unrelenting for almost a week, i didn't think i would ever come good, it was traumatic to say the least.
Thank you, thank you , thank you. I've been wrestling with lower back problems for years, specifically between the L5 and S1. These will now be part of my daily PT.
Rener thank you for doing this video. I have been rolling a few years with a tore up back and now I have a way of getting me back to health. Thank you!
this video was a great inspiration for me as I have the same injury right now that needs surgery and I've been terrified that afterwords i wouldn't be able to roll ever again. It's a godsend to see someone show that after surgery they could roll again
I respect this. Core strength is very important. Since I am getting into Jiu-jitsu, I am Focusing mainly on core ( including lower back), flexibility, and cardio. I used to roll around with my stability ball. I am definitely going to start rolling and balancing on my ball again. Salute.
Rener, i watch your videos constantly and i have to say that your family is amazing! Ryron, Rorion, Royce, Royler, Rickson, Helio, and of course Rener, i have learned so many things just from watching your videos! Thank you very much and great respect for you and your family. P.S. Sorry for my English
i had a ruptured disk. it kept me from training jiu jitsu for 2 months but now im completely better and rolling again! i HIGHLY RECOMEND IT!!!!!
This actually gave me instant relief my god, thanks Rener.
How are you feeling now?
Glad you are healthy again, that's very encouraging.
I herniated two discs and had a slight tear in one of them. I decided against the surgery and just tried rehabbing my back by myself. Took almost two years before my sciatic pain went away. Wish I had seen this video sooner. These exercises are great. Thank you, sir.
How did u heal? By doing this ? Or did u try other stuff and what else did u try
@@gerrygizzygarcia2572 I ended up having a 3 level neck fusion in 2016 after being paralyzed. Retired from jiu jitsu after the surgery. Sciatic pain, all back pain, and all my other pains that I thought were jiu jitsu/judo related disappeared. Felt 20 years younger. But couldn't risk grappling anymore.
Despite experiencing a miraculous full recovery, I wouldn't recommend it. In hindsight, if I could warn myself, I never would've gotten into bjj to begin with no matter how much I loved the sport. Being paralyzed and not knowing if I'd ever recover gave me a lot of perspective on life.
U can walk now?
Had never heard of this Spinal Decompression. Why my doctors have never mentioned it I have no idea. Go for my consultation tomorrow. Thanks so much for this video.
I had lower back pain for about two years and I wished I saw this video earlier. Thank you
WOW!!! I had the same lower back issue (L5/S1 herniation). Most miserable pain I have ever been in. So bad, it has kept me away from training for years and THE reason I never tried BJJ. I was too afraid of the pain coming back. I'm going to try this rehab method. THANK YOU!!!!
Great person I can tell great energy thank you so much you share with us your experience I have a bad back pain
Here with a weak and semi broken back, thanks Renee! You got my back bro ✊🏻
Thank you so much. This is incredibly relevant to me and my interests. You are an amazing instructor. What you do is a great contribution to so many lives!
Have had a disc bulge at L5/S1 for around 9 months now, after little progress with multiple rehab programs, ive stumbled across the Mcgill big 3, along with this Rener video which i will incorporate in my exercises. Cant wait to get better and train again. Havent trained in soo long, gonna kill it when im all better.
U heal now?
@@mohanadmejbri3187 Yep. Mcgill exercises aren't the answer, it's evidence-based physiotherapy and pain science.Found a physiotherapist who follows evidence-based back pain therapy and exercise. 9 months of hard work I am deadlifting heavy and training hard again and very strong and pain-free. Mcgill exercises don't work, find a physiotherapist who reads scientific literature and who can apply evidence-based knowledge 😊
Best video yet. Cheers. Exercise ball bought tomorrow.
Did some slight side lifts as in here and feel better already. Have disc protrusion for over a year.
Thanks!
Perfect video. I will be sure to do these for my lower back. I am always trying to improve every part of my physical body. This is amazing. To better health.
Had the exact same thing happen, disk ripped through my nerves and caused spasms. I've had to have intensive physiotherapy but this has helped the most!
Thanks for posting this! I ride dirt bikes and I needed a good strengthening exercise that I can do at home, so my back doesn't hurt when I try to lift my bike.
what an amazing back workout, ive just recently started doing gracie jui jitsu and ive had back problems for a while since i work on a building site and im always lifting heavy stuff but this workout really does help me alot. thanks for sharing keep keeping it real!
@Twocool4u1 if you need a disclaimer to stop you from jumping onto a ball, you might want to pack it in.
one session of these exercises and my back pain diminished. Thanks for all the tips!
This works!!! Best, safest strength and conditioning exercise for this injury. Thankyou man from the bottom of my heart. This saved my life!!
PS: Used in conjunction with inversion table.
Very useful, bro. I appreciate your dedication to teach people here. Thank you, keep up the good work.
I learned these technics on the ball with Jeff Glover. Now i can jump on it, sit, stay on my knee, turn around, etc all in balance on the ball. I also stretch with, practice my sprawl and train abs and pecs with dumbells. These balls are gold!
Thank you Rener... This information is gold... im sure it will save to many careers
These exercises are awesome man and I can't tell you how much they've helped me in relieving my back pain and strengthening my back. I just now started training in BJJ and these exercises are no doubt going to be a part of my life until I die. Thanks again Renner!
I am also only 20 Years old with bad insurance that won't give me physical therapy. The last thing my back doctor said was it was important to strengthen my back muscles and stretch out my legs since i still cannot bend forward and touch my toes without pain and resistance. in my tail bone and legs. Hopefully this will help I am into barrel racing and ridding horses so I need to have a good back for my sport. Thanks for your video post!
Why I see this video now 30/07/2019 ? I am on my way to buy that ball right now. I have 3 discal herniated . Thank you legend
"It's a fire alarm"
"I thought it was a car alarm"
"It's some alarm, ok, but we are goig to keep going".
^^EPIC.
My teeter-up inversion table (with the boots) has saved my back and is identical in principle to the stretching machine shown here. Thanks for these exercises!
Rener is awesome!!!always teaching good things
Thank you Rener..its a great lower back strengthening exercise...
thank you so much for the video, My Dr told me to get the ball and now I know how to use it!! Id like to go see Dr. Dave one of these days but I live in Fl, maybe one! Thanks Rener... Stay tough!! Deb
thank you for sharing your knowledge with us.
Thank for the great advice in the video. Had same op L5S1 3 weeks ago. Sucked it up and somehow dealt with the excruciating pain for 3-4months, but at the end there was no other option as I was losing function of my right leg. You gave me hope that I can be a serious athlete again. Thanks man!
Thx there are excersise that are made for different sports and this one is exactly what i was looking for to make bridging more powerful.
great video. educating folks all around and not just about jiu-jitsu.
I do Jiu-Jitsu, and mma myself. Im definitely adding these workouts to my routine thanks for sharing!!
I just purchased a gym ball and got the wrong size;
Here is a quick guide
If you are 4ft 11" get a 55cm ball
If you are 5ft 4" to 6ft get a 65cm ball
If you are 6ft+ get a 75cm ball
When you sit on the ball with your feet flat your knees should not be above your hips
This is great! I started having serious SI issues after being dropped rock climbing. I am hoping this exercise will help strengthen the muscles around that area as well. thank you
Reverse Hyper machines if you have one available in a local gym are a great way to strengthen the lower back.
Thank you very much from Korea!!!
I have been out of training of and on for a couple of months and looking at a few more as I’m waiting for surgery and will need to take 6 - 8 weeks afterwards before I can even do some stretching. So great advice regarding how to deal with the stress of rehabilitation and put enforced inactivity to good use in general. So cheers for that.
You should do a video on core strengthening like you were talking about in the video. ways to build up your abbs!! That would be awesome!! love watching your videos sir.
Omg great conditioning drill. My lower back was much weaker on one side and I immediately felt the burn! Also, you weren't kidding about the legs getting tired lol. I've been doing Jiu-Jitsu for a few months now and had no idea that the lower back was so important. Thank you for prolonging my GJJ lifestyle.
This is about back injury prevention AND rehab an inversion table is unbeatable(in my opinion) for decompression and spine re-alignment.
Furthermore the affect is not a one time fix its an accumulation over time like weight training does on the muscles over time.
Thanks for that! I was operated of a herniated disc 1 month ago and hope that the drill will help me not to have it ever again! I haven't trained for now 7 month because of this and hope to roll again in 2-3! I will do everything I can to!
im definetly doing this rehab excercise , for my back injury.
both parts of this video were awesome. thanks for the tips, Rener. unfortunately for me, I live in Texas so visiting Dr. Dave won't be an option, but I'll give him a call to see if he can recommend anyone out my way. thanks again!
Love it. Hurt my back from inverting when I was rolling. I got sandwiched and there went my back. Feels good now but will do these exercises. Thanks
instead of going to they spine center for traction how bout getting an inversion table...mine holds 400 pounds and really helped my back...just a thought
awesome. i have a lower back issue and have been doing standard bridges which have helped a lot. gonna try your variation tonight!
Great post .Thanks to Rener. I will do those exercises.Another way for decompression is simply too sit and bounce on the Swiss ball 10 min a day it's enough:)
never change Rener