Brazilian Jiu-Jitsu (BJJ) is a physically demanding martial art that requires strength, flexibility, and technique. As such, it’s not uncommon for practitioners to experience lower back pain from BJJ or other related injuries.

Whether you’re a beginner or a seasoned Brazilian jiu-jitsu practitioner, it’s essential to take care of your back to avoid long-term damage. In this article, we’ll share some practical tips on preventing and managing back injuries for BJJ practitioners.

My Stack Pass Story...

I remember the day clearly. I was drilling stack passes in class. For those that aren't aware, this technique to pass the guard involves stacking your opponent's legs on top of their torso and driving through with your hips. The discomfort enables you to easily push the legs to one side and secure a dominant side control position.

However, during this drill, I felt a sharp pain in my lower back when my training partner was practicing on me. Ignoring it at the time, I continued with the class and even rolled afterwards.

The next day, I woke up with intense lower back pain that radiates down to my legs. It made simple tasks like bending over or sitting for long periods unbearable. I knew I didn't want to quit jiu-jitsu all together but that left me wondering, what are some effective ways to manage and prevent lower back pain from BJJ?

Understanding Common Back Injuries in BJJ

Before we dive into prevention and management techniques, let's first understand the types of back injuries that are common among BJJ practitioners. These include:

• Lower back strains: These occur when the muscles and tendons in the lower back are stretched or torn due to overexertion or sudden movements.
• Disc injuries: This type of injury involves damage to the discs between the vertebrae, resulting in pain, numbness, and weakness in the back and legs.
• Spinal misalignment: Constant pressure on the spine from grappling and sparring can lead to spinal misalignment, causing discomfort and pain.

It’s important to note that while these are common injuries among BJJ practitioners, they can also be caused by underlying medical conditions. If you experience severe or persistent back pain, it’s essential to seek medical advice.

Prevention Tips for Back Injuries

The best way to manage back injuries is to prevent them from happening in the first place. Here are some practical tips for preventing back injuries while practicing BJJ:

1. Warm-up properly: Before every training session, take the time to warm up your muscles and loosen up your joints. This will help prepare your body for the physical demands of BJJ and reduce the risk of strain or injury.
2. Focus on proper technique: It’s crucial to learn and practice proper technique in BJJ to avoid putting unnecessary strain on your back.
3. Strengthen your core: A strong core helps support your spine and can prevent back injuries. Incorporate exercises such as planks, bridges, and Russian twists into your workout routine.
4. Take breaks when needed: Listen to your body and take breaks when you feel fatigued or experience pain. Pushing through the discomfort can lead to more severe injuries.
5. Use proper equipment: Make sure your BJJ gi is fitted correctly and provides enough support for your back. Also, invest in a good quality mouthguard to protect your teeth during sparring.

Dead Hangs and Massage Hooks For Lower Back Pain From BJJ

Despite a proper warm-up and prevention exercises, it's still entirely possible to come out of a BJJ class with a sore back. To help alleviate this pain and prevent it from becoming chronic, two useful tools are dead hangs and massage hooks.

• Dead hangs: This is a simple exercise where you hang from a pull-up bar or any sturdy overhead structure. Dead hangs can relieve tension in your spine and stretch out your back muscles.
• Massage hooks: These tools have been specifically designed to target trigger points in your back and offer relief for muscle knots that may be causing discomfort. Massage hooks can also improve blood flow to the affected area, promoting healing.

What's excellent about using the dead hang after a BJJ session is that we can often feel compressed and tight through our upper back. By hanging, we can decompress the spine and allow fluid to move more freely between the vertebrae. Remember, this is more of a relaxing exercise, so don't push your body too hard.

Naturally, you'll also increase your grip strength with dead hangs, and we know how important that is for the sport of Brazilian jiu-jitsu. Let this exercise be a way for you to unwind and give your back some much-needed relief after an intense training session. Investing in a pull-up bar for your home can be a fantastic addition to your BJJ lifestyle. It's one of my favorite tools as a BJJ blue belt.

Massage hooks are a great addition to any post-BJJ recovery routine. Essentially what a massage hook does is release trigger points and knots in your muscles, which can cause pain and discomfort. These tools are easy to use and can be carried with you wherever you go, making them a convenient option for BJJ practitioners. They also help improve blood circulation, which aids in muscle recovery.

Final Thoughts

Back injuries can be debilitating, but luckily there are steps you can take to prevent them while practicing BJJ. By warming up properly, focusing on technique, strengthening your core, and implementing post-training recovery methods like dead hangs and massage hooks, you can reduce your risk of back injuries and continue training for years to come.

Remember to always listen to your body and don't push yourself too hard. When I was younger I'd often ignore my body's warning signs and push through the pain, but now I've learned the importance of taking care of myself both on and off the mats.

BJJ is a journey, and part of that journey is learning how to properly take care of your body so you can continue training for years to come.

Lower back pain from BJJ doesn't have to be a constant struggle – by implementing these tips, you can help prevent injuries and keep enjoying the sport you love. Keep rolling and stay safe!