Post: #1

I'm a pretty active guy but once I stop doing something I experience a fair amount of lower back pain. I was at a BJJ tournament recently and between matches the pain would flair up. I haven't had any acute injury so I'm not sure what the cause would be. I do have a desk job but I get up and move around a fair bit. Anything I can do to remedy this? I got another tournament in a month and I'd like to not feel like a cripple going into my second match if I make it.

Post: #2

If you're in BJJ and your core strength sucks I'm not sure what to suggest besides ab work, dead lifts and squats.

Post: #3

(07-11-2014 10:28 AM)WilliamShatnersEgo Wrote:  If you're in BJJ and your core strength sucks I'm not sure what to suggest besides ab work, dead lifts and squats.

abs are strong, it's just my lower back. Even notice the pain after running a few miles.

Post: #4

It is very possibly discogenic and comes from poor seated posture at your desk job.

Get this book:

Treat Your Own Back

It is written by Robin McKenzie, the most brilliant physical therapist of all time and the inventor of McKenzie exercises.

Read the book -- it is quite short -- and do the exercises in it exactly as he describes. In addition, pay close attention to what he says about seated posture since that is very possibly the source of your problems.

Post: #5

My immediate response would be to look at your posture and focus on strengthening the core, hamstrings, glutes etctera. I believe it is vital to make sure your posterior chain is as strong as it can be.

Sample exercises:

Strict form deadlifts, light to medium weight with 100 percent focus on perfect form.

Lower back extensions.

Good mornings.

Anything that's core targeted so that could be Russian twists, incline sit ups, plank, weighted crunches etctera whatever works for you.

However, I would strongly suggest that you take the advice The Lizard of Oz has given you. Buy the book he recommended, absorb and apply all the information it contains.

The Lizard recommended the stick exercise to me to breakdown scar tissue in my shoulders. With full implementation and consistent application I was able to rid myself of virtually all shoulder pain.

He also recommended a series of exercises to me as preventive measures for chronic ankle sprains. Again, since bringing these into my regular training plan and purchasing some high performance ankle braces I have been sprain free.

Don't gloss over it, if you want help I'd buy that book. I fully endorse the healing powers of The Lizard.

Post: #6

I had years of crippling back pain until I read about John Sarno on a BJJ forum and now have none


Ps lower back injuries are inevitable in BJJ if you play closed guard alot as the human body is not built for it. Look on any grappling forum and you will see it is very common.

You will never meet a guard player without lb injuries unless they are huge.

I am guessing you are not a huge guy, if you insist on playing guard use open, half or butterfly or take up another hobby. The worst of all is triangle, alot of guys get life changing injuries from being stacked when they're locking on a triangle.

Unfortunately the BJJ propaganda holds this back from people. It has now been going long enough for more people to have injuries of this kind.

Post: #7

(07-11-2014 02:51 PM)Crackshot Wrote:  I had years of crippling back pain until I read about John Sarno on a BJJ forum and now have none


Ps lower back injuries are inevitable in BJJ if you play closed guard alot as the human body is not built for it. Look on any grappling forum and you will see it is very common.

You will never meet a guard player without lb injuries unless they are huge.

I am guessing you are not a huge guy, if you insist on playing guard use open, half or butterfly or take up another hobby. The worst of all is triangle, alot of guys get life changing injuries from being stacked when they're locking on a triangle.

Unfortunately the BJJ propaganda holds this back from people. It has now been going long enough for more people to have injuries of this kind.

What did you get from John Sarno? Is there a book of his you recommend or just his website?

Post: #8

(07-11-2014 10:41 AM)nek Wrote:  abs are strong, it's just my lower back. Even notice the pain after running a few miles.

Might be worth getting an MRI of your lower back, L4/L5 - L5/S1.

More than likely you have disc degeneration, considering that running aggravates it.

I've lived with this condition since my early 20's after a military training incident.

Post: #9

This happened to me last week. I was doing leg presses and an abdominal machine and some presses over my head.

I was in bad shape for a day, had to take Parafon to even move, but eased off quickly. I assume it's muscle strain, but I don't want it to happen again.

Post: #10

Reverse Hypers will ease your back pain, it will stimulate your lower back muscles and help strengthen them. It will also improve your posture. Win-Win.

Post: #11

@ nek

Try healing back pain

I was suicidal from pain before reading it and unable to work more than three hours at a desk

Now I have very few problems though I avoid deadlifts, playing guard, etc


I had spent hundreds on physios with no help