Brazilian Jiu-Jitsu is a very strenuous form of exercise. In this sense, it’s great for building muscle and total body coordination – and it’s definitely great for blowing off some steam. However, BJJ is also a highly volatile sport. If you’re not careful while practicing it, then you may get hurt. It’s just in the nature of the sport and its volatility is one of the most important reasons as to why we love it so much. That being said, there is a serious potential for someone to injure their lower back while training BJJ. This article will tell you some information about what causes jiu-jitsu lower back pain and how you can deal with it.
Causes of Jiu-jitsu Lower Back Pain
The first type of lower back pain that may pester you is of the unspecific kind. Doctors are still debating for the reasons as to why this type of pain shows up. Some doctors say that the reason for this is an injury to the surrounding muscles of the lumbar spine. And some other doctors believe that there is a slight injury to the vertebrates. In most cases – this form of injury will heal on its own, given time. All you need to do is rest.
But there are a lot more insidious injuries that may happen while you train BJJ. One such example is nerve root injury. In such a case, the nerve root may be pressurized or irritated. If this happens, then it may lead to sciatica. This is a very painful condition in which the entire nerve hurts. If this happens, then, without any treatment, it’s possible for there to be permanent, irreversible nerve damage.
In all cases, even if you suspect a slight injury to your lower back – it’s important to go see a doctor. This article isn’t written by a professional. A doctor will be able to give you a much more specific and useful advice on how to deal with your potential injuries.
Methods to prevent and decrease BJJ Lower back pain
Muscular Imbalances
Few people seem to understand that muscular imbalances may be an indirect cause of back pain. For example, many people focus on the front of their core when they work out. This is, after all, the abdominal section – people are obsessed over having 6-pack abs. The risk here is that they neglect the lower back muscles while they overwork their abdominals. And this can create an imbalance that may result in lower back pain.
It’s easy to set this problem straight. All you need to do is find a way to work your lower back muscles out. Back bridging seems to help a lot of people with the development of their lower back muscles. There are many other ways in which you can work your lower back muscles, too. The simple yet powerful deadlift immediately comes to mind. If you strengthen your lower back muscles, then you will have a lot fewer issues with lower back pain.
Flexibility and mobility
Flexibility and mobility are two other big reasons why lower back pain occurs. Few people realize this but hamstring and hip mobility are very important for preventing lower back pain. The hamstrings and the hips are very intricately connected to various movement patterns that your lower back goes through. If they are very tight – then your lower back may take the fall for it.
Yoga is one of the best ways to increase your overall flexibility – including the flexibility of very tight areas. There are many yoga poses that will help you out with regaining the lower back full mobility. If you’re clueless about what you should do – then feel free to watch some YouTube clips about best yoga poses for the lower back. Aside from that, you can watch Rener Gracie’s instructional video about doing exercises on the Yoga ball that will help strengthen your core for the prevention and treatment of lower back pain. The video can be found below.
Modifying your training regime
If you experience lower-back pain, then you will definitely want to think of ways in which you can change your BJJ style so as to put less strain on your lower back. There are many exploding motions in BJJ and, for a person with lower back pain, they are far from comfortable to go through. You should be mindful of these lower back explosive motions – the bridge-to-shrimp combination for escaping the mount or side-control springs to mind. In order to remedy this, you can do the concentric motion of the bridge in a slow way – and the eccentric motion in a fast way. This will protect your lower back.
Take care of your spine
The lower back is a very important part of your body. It will pay off dividends in the long run if you keep it healthy and strong. This article shared some information with you about how best you can go about this. And remember – if you suspect any injuries – the best thing to do is consult a doctor ASAP.
Check also:
- How to Build Grip Strength for BJJ and Why is it Important
- HIIT for BJJ – Benefits and Drawbacks
- Crossfit for BJJ: Is Crossfit good for BJJ?
