October 25, 2024

How To Return To BJJ After Back Pain

22 minutes

🔄 How to Return to BJJ After Back Pain: A Guide to Safe Training 🥋

📚 Resources:

📖 https://backinshapeprogram.com/2024/08/how-to-return-to-bjj-after-back-pain/

Brazilian Jiu-Jitsu (BJJ) is an incredible sport that combines physical and mental challenges, making it a lifelong passion for many. However, back injuries, particularly in the lower back, can put a serious damper on your training. If you're recovering from a herniated disc or similar injury, returning to BJJ can be tricky but not impossible. In this video, we'll share essential strategies to help you get back on the mats safely and effectively.

Why BJJ Challenges Your Lower Back? 🦴

BJJ involves a lot of movements that can strain the lower back, especially if you’re recovering from an injury like a disc bulge at L4-L5 or L5-S1. Positions such as open guard, butterfly guard, and stack passes all involve significant forward bending, which can aggravate an injured spine.

Avoiding Flexion: The Key to Protecting Your Back 🚫

Just like you would avoid strain on an injured elbow, you need to avoid rounding your lower back in BJJ, especially when it’s under load. This means being cautious in positions that force your spine into flexion, which can worsen your injury.

A Plan for Safe Return to BJJ 📝

Here’s a three-part strategy to help you get back to BJJ while protecting your lower back:

Relief Strategies:

Lumbar Towel Decompression & Bed Decompression: These stretches help relieve pressure on your spine after training. Aim for 10-15 reps of decompression pumps and 3-5 minutes of lying over a rolled towel.

Maintain Good Hip Mobility: Keeping your hips flexible reduces strain on your lower back. A 10-minute daily hip mobility routine can be a game-changer.

Use a Massage Gun: Instead of rounding your back to stretch, use a massage gun to release tension. It’s a safer way to ease tight muscles.

Rehabilitation Strategies:

Modified Dead Bug: This exercise helps you regain core stability, crucial for protecting your spine during BJJ.

Strength Building in Neutral Position: Focus on exercises like the hip hinge and squat to rebuild your back’s strength in a safe, neutral position.

Progressive Loading: Once you’ve mastered these movements, gradually introduce load to strengthen your back, ensuring you’re ready for the demands of BJJ.

On the Mats Strategies:

Modify Your Game: Avoid positions that put your back at risk, like deep inversions or very closed butterfly guards. Instead, focus on techniques that don’t require extreme spinal flexion.

Positional Awareness: Treat compromising positions like submissions—recognize when they’re coming and adjust your strategy to avoid them.

Long-Term View for BJJ Enthusiasts 📅

If you love BJJ, taking 6-12 months to properly rehab your back and adjust your game is a small price to pay for years of pain-free training. Use this time to focus on other aspects of your game, like half guard or side control, which can be less demanding on your back.

By following these strategies, you’ll not only recover more effectively but also build a stronger foundation for long-term success in BJJ.

For more tips, check out the tutorials linked in the description, and if you need personalized help, consider joining our Back In Shape Program. Let’s get you back on the mats, stronger and more resilient than ever! 💪

#BJJRecovery #BackPainRelief #JiuJitsuTraining #InjuryRehab #SpineHealth #BJJTips #MartialArts #BrazilianJiuJitsu #StrengthTraining #HipMobility #backinshape

Chapters:

0:00 Introduction

0:38 BJJ And Your Back

1:45 Forward Bending Risk

3:09 A Comparison: Elbow

3:51 Avoid Loaded Flexion

5:15 BJJ Rehab Plan

...more

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By Back In Shape

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