How to improve low back pain from BJJ
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- Опубликовано: 2 ноя 2024
- Low back pain is something most, if not all, BJJ practitioners currently deal with or have dealt with. Back pain can limit your movement, technique, and effectiveness on the mats.
This video gives you a number of stretches and other techniques that will help you maintain your flexibility, control tightness, and reduce pain.
Thank you, guys! I've tried many different exercises from yoga and other practitioners, but these are the most effective and simple as well. Best wishes from Russia!
Thank you just did this stretch I’m gonna keep doing it till pain goes away mostly on the left side right above butt cheek 💪👍
Hi, I was sparring in BJJ and my back hurts in the same spot. I got slammed really hard against the mat. Is there a chance that I could have damaged my spine?
Awesome video as always and very helpful :) I also like to do the Scorpion stretch, I find it kind of ties all the injury prone muscles as well as the lower back into a good stretch. Sometimes an every tight abdominal group / obliques could cause muscle imbalances and lead to back pain so I like to stretch those as well. What do you recommend for Neck Strengthening and Mobility stretches. I find that when I play a pressure pass game, using my head quite a bit, my neck locks up the day after. Thanks!
Emojitsu thanks for checking it out. I've got some super simple neck stretches to try in this video ruclips.net/video/e8RvkTWHogU/видео.html
I also have some things that work well for cervical decompression that I will get in a video.
Much appreciated! I'll check them out.
i think its bad to foam rolling the lower back! am i wrong?
I think there are right and wrong ways to foam roll the low back. Make sure that it doesn't cause pain. I like to foam roll as it does a great job with the loosening up of the fascia as well as helping mobility
In the hips
Thanks
I foam roll every morning, BUT..... never foam roll the back where the ribs are not protecting you spine, and don't roll across kidneys. Otherwise great vid.
rubber duky I agree with not foam rolling the ribs in side lying. You are mainly trying to get the lats in this position.
definitely true. :)
thanks for uploading these awesome videos!!!
Thanks for checking them out. Hope they are helpful!
Very good video 🤙 thank you 😎
Some of these are ok for low back tightness but misses some of the most important ones in my opinion. Most people need to work in some extension work as well to combat the constant flexed spine position. Also thoracic spine needs to be mobilized to help protect your lumbar spine from over compensating.
There are definitely more exercises that can be incorporated into the sequence.
The purpose of this sequence were some basic introductory movements and not meant to be an exhaustive list of techniques.
Thoracic spine mobility, strengthening, and also hip mobility is important to incorporate.
Extension is also useful in the thoracic spine and hips.
We can also look at hip activation/mobility/strengthening for a more thorough approach…again can’t all be included in one video.
Thanks for the feedback!
You should be really specific and say “this advice applies to people with lower back pain NOT caused by a herniated disc”
The first four exercises are potentially damaging for people with herniated discs.
Nope...Adam would probably just stare at the camera and say "Adam."
What do you mean nope? It’s not a matter of opinion
Hi, love the video.
How often should you do these? Pre BJJ or every day. I typically train 3x per week.
Thx
Running Fox just kind of depends. Sometimes I do them as a recovery series, occasionally if I’m tight/sore the next day after training, etc. Really depends on what fees best.
Hey here! How often you need to do this? Every day? Every time after training? Thanks!
You can try daily or as needed. Can be used on off days or recovery days. Start with once per day and see how it feels.
Thanks!
Hi! Found you thanks to Chewjitsu. I have similar problem as one touched in this video. I'll try those excersises. When i feel that pain in lowerback when I sit etc. but also after doing triangle(I mean after the guy escape or taps out and I release the presure I can just feel that huge, disturbing pain) i usually place my hands on lower back and push it while driving upper chest backwards and it often just pops in loweback (u know like the bones pops) loudly. I do that because it often give me kind of relief of that pain. Should I head straight to doctor (I've heard theres no one good in my city who takes care of athletes) or just keep doing your exercises and check if they work? Best Regards!
Thanks for the question! It sounds like you are maybe tensing the muscles in your back up when you are straining to finish the submission/technique. I feel that the exercises will help with muscle tightness. It is important to ensure that you have good strength in your core musculature (abdominals, hips/glutes, low back) to help stabilize and protect the spine. Are you familiar with core strengthening/stability exercises?
Also if your pain is intense and has been going on for some time I would see a medical professional to make sure everything is ok. Hope this helps and thanks again!
thanks guys
Thanks!
Is Jujuistu ok if you had back injuries?
I've seen that you should never foam roll your lower back, is that true??
I feel that as long as you can engage your core and keep good alignment through your spine then it's no problem. Again if foam rolling any area is painful or makes your pain worse then I would avoid doing that area. Keeping my back straight and not sagging my back is what I try to focus on for the low back.
After 8 years of jiu jitsu and 5 of lower back pain
why does this gym look awfully familiar....
It’s Chewjitsu’s gym
We can all agree that stretching is good, right?
Thought u ain't supposed to foam roll your lower back
You can work on the paraspinals (muscles on the sides of the spine). You don’t foam roll the spine
Dude, this is not good advice for low back pain which is typically from a bulging disc. Exercises with a loaded spine from a crunch style position are very likely the position which that is causing the injury. "Stretching" is not how you fix back pain. The idea that back pain stems from tight muscles is mostly false. You also make no mention of proper spinal mechanics which should be the primary way you combat back pain. I realize you are a phd and probably know a lot more than me. I am surprised to see this posted.
So I’m showing some specific techniques for my training partner’s specific issues. Some people respond well to flexion and others to extension based techniques (dependent on the person).
Improving mobility is important and core/hip strength is also vital.
I couldn’t include all of those things in the video and also couldn’t demonstrate how to treat a variety of dysfunctions.
I’m not saying that “tight muscles” are the cause but can absolutely contribute as the lumbar spine does not function in isolation...this is just a piece to the puzzle.
Also if you lack mobility then that needs to be addressed (along with strengthening).
Thanks for your feedback! 🤙
He doesn't look inflexible.
theomen49 Range of motion and tightness is part of the issue. Also muscle imbalances is another issue. For example, weak abdominals, super tight hip flexors, weak glutes and hamstrings, etc. Building strength and maintaining flexibility and mobility are just a couple of the pieces to the puzzle.
Last time I rolled my back got all messed up. Im thinking fuck jui jitsu at this point. Whats the point of learning how to fuck someone up when you get so jacked up you cant move in the first place...useless
I think it truly depends on what your body is able to do as well as training within your abilities.
You can definitely train safely, it just depends on a number of factors.
Listen to your body, warm up properly, communicate with your training partners, train with your abilities, modify intensity, etc. There are people in the 60s and 70s that still train at a high level
did you ever return to jits?