Dealing with Chronic Lower Back Pain in BJJ
- Thread starter peidro223
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I had the same thing when I used to play guard vs larger guys. It went away after I stopped training.
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I've been dealing with serious lower back pain (and a host of other health issues) for years in BJJ since I broke my back in around '97 or so. I've got a ton of lower back problems with long latin names, but it comes down to 3 collapsed discs and an offset of the vertebrae front to back.
My best advice would be to get with a good physical therapist and do the exercises recommended, take time off when it feels like a bad idea to train, and give up bad positions when you feel in danger of lower back injury (better to yield side control than to fight back to full guard and end up out for six weeks with an injury).
The hardest part is learning when it is right to take a break. I am 47, and was a white belt for 8 years, and have been a blue belt for 5.5 years due to sporadic training because of my back (and other health issues), but I expect I can keep at it, as long as I take off time when it is indicated (like right now).
Cliffs: try to learn when it's ok to train, and when to take time off and see a PT, and do the exercises.
My best advice would be to get with a good physical therapist and do the exercises recommended, take time off when it feels like a bad idea to train, and give up bad positions when you feel in danger of lower back injury (better to yield side control than to fight back to full guard and end up out for six weeks with an injury).
The hardest part is learning when it is right to take a break. I am 47, and was a white belt for 8 years, and have been a blue belt for 5.5 years due to sporadic training because of my back (and other health issues), but I expect I can keep at it, as long as I take off time when it is indicated (like right now).
Cliffs: try to learn when it's ok to train, and when to take time off and see a PT, and do the exercises.
Deathstriker
I eat Simba and wear his skin
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Muscle cream, stretching (yoga is good), or try seeing a chiropractor or PT.
TsunamiBJJ
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I have an inversion table. I spend time on it and it helps me with lower back pain.
im out of bjj now because my lower back pain just wouldnt go away. i kept trying to fight through it but i never got back any strength or stability after having surgery 2 years ago.
it all comes down to a weak core and posterior chain. stretch alot, work out your hamstrings, glutes and lower back and work out your abs. for every 1 ab exercise, do 3 back exercises. look up eric goodman's foundation training.
i miss bjj so bad but im gonna stop forcing myself to go until i am 100% confident that i am 100% healed. being big and getting stacked by other big guys didnt help me either.
stretch stretch stretch.
it all comes down to a weak core and posterior chain. stretch alot, work out your hamstrings, glutes and lower back and work out your abs. for every 1 ab exercise, do 3 back exercises. look up eric goodman's foundation training.
i miss bjj so bad but im gonna stop forcing myself to go until i am 100% confident that i am 100% healed. being big and getting stacked by other big guys didnt help me either.
stretch stretch stretch.
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I have this problem right now. I have a constant pain in the attachment of my spinal erectors on my right side.
I had a physio look at it and she said my glutes weren't firing correctly, so I've been doing exercises to fix that. Here's a really good start for activating the posterior chain (well, it helped me, anyway). I do this every morning when I wake up and the pain is about 25% of what it was... if this keeps up then hopefully I'll be pain-free in the next week or so.
BTW these exercises look easy but they're really hard.
https://www.youtube.com/watch?v=4BOTvaRaDjI
I had a physio look at it and she said my glutes weren't firing correctly, so I've been doing exercises to fix that. Here's a really good start for activating the posterior chain (well, it helped me, anyway). I do this every morning when I wake up and the pain is about 25% of what it was... if this keeps up then hopefully I'll be pain-free in the next week or so.
BTW these exercises look easy but they're really hard.
https://www.youtube.com/watch?v=4BOTvaRaDjI
I'm dealing with that now. After getting an MRI the doctor determined I have a herniated disc and 3 bulging discs. However, since I started doing PT I've improved a lot and my pain has subsided substantially and I can almost train normally. Stretching, yoga and PT have helped me tremendously.
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get it checked out, go to a good physio, besides that do some yoga, watch some video's of decent yoga, if you need any recommendations i can show you, i have been dealing with horrible back pain for over 3 years now, and if i can tell you one good piece of advice is, get it fixed straight away, don't wait till the pain is unbearable, because it's not like any other body part, it's just the worst pain possible to have every day
- Joined
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I have this problem right now. I have a constant pain in the attachment of my spinal erectors on my right side.
I had a physio look at it and she said my glutes weren't firing correctly, so I've been doing exercises to fix that. Here's a really good start for activating the posterior chain (well, it helped me, anyway). I do this every morning when I wake up and the pain is about 25% of what it was... if this keeps up then hopefully I'll be pain-free in the next week or so.
BTW these exercises look easy but they're really hard.
https://www.youtube.com/watch?v=4BOTvaRaDjI
ts, this is a solid start right here, chances are some muscles aren't firing properly, maybe your hip is out of line, shorter or longer leg on one side, a Chrio helped me with that, but making sure you still fire those muscles is crucial,
A lot of it is probably less to do with your actual back and more due to lack of conditioning your hips/glutes. Our body is very intersting in how it is all connected, tight legs/hips/glutes could lead to tightness feeling in your lumbar area.
Check out the "agile 8", worked wonders for me.
http://www.elitefitness.com/forum/w...fting/warm-up-your-hips-agile-8-a-631289.html
Check out the "agile 8", worked wonders for me.
http://www.elitefitness.com/forum/w...fting/warm-up-your-hips-agile-8-a-631289.html
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