You are the first person to cover this topic specifically for BJJ and I think a lot of people would deeply appreciate to know a bit more on what they can do more off to prevent injury in that area. Like that press up, but what else? And perhaps what exercises to avoid? :)
I am sure there is someone else who covers this. I have other videos on what to avoid but this video would go into super deep length if it were all just one video.
My goal for all my videos, is really to just get to the point. I know some people love story telling, jokes, etc but when I am on TH-cam, I just want the content!
I got stacked by an AGGRESSIVE 270 lb (I'm 185 and much older) dumba5s lower white belt who was (practicing for a tournament). Now I'm paying the price. I've never had this injury before. I should have declined rolling with the POS. I had him in a triangle and he picks me up and stacks me with all his weight. He used his weight the whole time. I have numbness still in my left hand 2 days later.
I've had a discectomy (disc surgery) and the single rehab exercise that has helped me the greatest to loosen up before/after exertion, sleeping or sitting is cat-cow. Take your time staying especially in cow, to iron out the stiffness/rigidity that's typically the catalyst to re-aggravation or straining the muscles/ligaments SURROUNDING the spine The key treatment plan for most people with lower back issues is to strengthen weaker glutes, hamstrings and abs while increasing flexibility in the lower back and quads 👍🏽 I'm 39 and very active feeling more stable and confident in my low-back than ever
I’m 35 and had a discectomy at 21 and 24 years old. I apparently have degenerative discs. What is this cat-cow you are talking about? We’re u able to do BJJ? I really want to but am afraid to reinjure my back. I don’t care about doing competitions so much but would like to have the knowledge for self defense, and do it for the challenge and staying in shape.
@@MansterBear cat cow is a basic yoga exercise you can find on TH-cam. I now do a 15 minute yoga routine every morning and it has allowed me so much more than just jiu jitsu. I just move and stand so much more freely throughout the day. Zero neck back tension. I swear by it. Keep it simple
Sorry to hear that but thanks for watching! Our specialty is treating this condition but you want to make sure you can reduce your pain, and stay as active as possible (within reason and not causing a flare-up). This condition can get worse, especially in BJJ. If you have not already, I would recommend you check out our back pain relief guide as it is geared towards this issue! drjoshjagoda.ac-page.com/lowbackpainguide
Thank God I found this video. Im a new bjj practitiones and from one week ago or so im feeling sciatica. Thank you for your advice and for telling us is fixable
@@DrJoshJagoda hi doctor! I'm also a doctor, but i am an anesthesiologist. I dont know very much about this topics! I would like to know if you know people who could train again after this. (Sorry for my english)
Doc gave me 10 days to go back to train and after 10 days, the pain is basically the same. I really hope this is reversible for me. It actually started years ago at work, now I wish I can change habbits and do some exercises to avoid it to come back again.
We often see patients get back to training but NOT in 10 days! This can take months. We do have a FREE low back pain guide that can help if you are interested. Wishing you a successful healing journey so you can get back on the mats.
Hello, I train a lot of basic classes in all the MMA arts and now I feel my back in completely gone for life. I have severe achy, stiff, throbbing arhertis pain that wont go away. I did PT for a bad disc. I am a skinny 45 year old guy who only DOES this for a hobby. I am terrfied that I will have to give it up. I cannot imagine life without it .
Eric, Sorry to hear that. Do you have any specific questions we can help with? We are in the process of launching a low back pain course for jiu-jitsu athletes. Let me know if you are interested and we can place you on a list.
What would be the recommended time to take off the mats? I am a 60 year old female, 115 pounds. Purple belt(1 stripe) 😊. I might be training too much. ( 3hours a day ( with a break)twice a week -includes 1 hour rolling then 1 hour another day) I love jujitsu. I’m not even sure what happened. Lower back pain one side radiating down outside to thigh. I’m the lightest in class and am smashed often. I have been practicing a lot of single leg x and sweeps and xguard etc.. and bottom mount escapes. I do try not to get stacked. Frustrated… What should recovery look like?😞
Sorry to hear about this! Typically we have to assess the amount pain or problem you are having. Injury will dramatically effect how much, how intense, and quality of your training. This would be my first step. Next, Can be divided up into better training sessions or days. Your recovery varies on the quality of your rehab and the severity of the injury. I typically see patients get back to training In 3-4 months, at about 90%. We actually have a low back pain guide and free challenge coming out! I’d consider hopping in as it can really help your condition
Sure you can train on it but if you are having current pain, this is going to a be a big issue in the near or distant future. For support, do you mean a brace? If so, that won't help for training but it can help to take loads off the spine when doing activities around the home. Again, its ideal that you eventually build up around the spine so you don't need this but using it in the short term with pain is not a bad decision.
Great Video Doc. I thought it was super helpful and nice knowing that a BJJ practitioner is putting out a video for this. I am pretty much having my first day of martial arts training today at an MMA gym, but I am having some back pain ( lumbar disc pain that probably isnt herniated, but more like a spasm; I got that pain I think from doing a Machine back extension at the gym). Should I do BJJ, or should I do a standup martial art like muay Thai or boxing for today? When you go to the gym with lower back/nerve pain, what level of pain would prevent you from practicing BJJ for that day?
Lots of good questions. Your decision on which martial art to complete is totally up to you and not entirely dependent on your pain. It would be a good idea to take it easy if you go or consider doing rehab / fixing your back before you hop into a new sport or activity. This is because the demands of a new sport require a new movement pattern that you are not familiar with. The new movements can subject you to more pain. Please take care and welcome to the BJJ community! Its great!
I’m 21 and I’ve been a grappler for 3 years now. The last 2 months I haven’t been able to roll or live normally really because of my lower back pain. It scares me that I’ll never be able to grapple again.
Sorry to hear that. You are young and you will likely want to invest in someone to help you especially if you want to get back to BJJ. let us know if you have any questions.
I’ve heard about so many chronic back pain complaints (not to mention torn knees) that I feel a little put off by the prospect of training Jiu Jitsu. It seems fun, but would not be worth having to suffer chronic pain, and numbness. So, I have quality of life concerns.
Just found out I have moderate lumbar scoliosis with a Lateral spondylolisthesis 10yrs bjj 50yrs old... am I being irresponsible and stupid continuing bjj ?
@@DrJoshJagoda I appreciate the reply, I'm on it for sure, getting a scolibrace, cyropractor, physiotherapy ... as far as the bjj goes, seems like the right amount at the right exertion is very beneficial while to much is going to very detrimental... we'll see if it's something I can control well enough... cheers
Thank u for sharing. My name is Kurt Rojo from Roll Dogs Jiu Jitsu . Im a 5th degree black belt under Joe Moreira and have been training since 1991. 30 yrs now. Im 51 yrs old and have at least 2 herniated disks that ive seen on my last MRI in 2008. Ive done everything from chiropractic adjustments for a few yrs ( which helped a little) to opiates. I do find temporary relief when my wife pulls my leg, which I learned from my old chiropractor. I still roll at least twice a week with my calmer higher students and work out 4 days a week with seated machines. Im still in pain daily. What are your thoughts on surgery? Or any other suggestions? Thank u for your time...
My thoughts are that you can always get surgery but you can never undo it. Be sure and confident that surgery is the best decision for you. You may want to change your rehab techniques to things like Press ups, side planks, glut work, etc. Glad to hear you are still active though. Feel free to ask more questions if you have any.
Hi Doc, I've recently been diagnosed with a c6, c7 disc herniation causing a pinched nerve in my neck. Just wondering how long to rehab it before returning to training? And what modifications and precautions should I take? Just drilling and no live rolls?
It all depends on your health, symptoms, and training. I would avoid full stretching and do more extension based exercises assuming this helps. I have personally had this and I've been able to train in 3-4 weeks, in other cases, I have seen it take months. I would avoid being stacked and likely be playing top game. Drilling is always a better option for now. I would get a rehab plan together or see a therapist.
I was that 3%! I had a L4/L5 discectomy in 2017 from BJJ disc injury could not walk or stand, it never felt right, trained 1 time a couple of years later in BJJ just warmup and drilling 3 days later I sneezed and re-ruptured it, had a fusion at L4/L5, in 2020, now I can't even sit on the floor. Surgeon says a year and 1/2 later he thinks my back did not fuse and I have no bone growth. So looks like I will have to have a revision if I ever want to do anything athletic again with no pain. Now I am looking for good surgeons that work with athletes instead of just old people.
@@DrJoshJagoda LOL, not making a recovery at all! I have been dealing with this since 2017 and have not been able to train after being super competitive since 1999!
Hi Doc. Thank you for providing this bjj focused assistance. If you get time, I’d appreciate a response. I’m pending a surgery for a pinched nerve between c6-c7. Do you have any idea on recovery timeline to return to bjj, because I’m being told I’ll have to stop.
Timeline depends on what they do. Fusion, Disc Replacement, or Microdiscectomy. The latter is the least invasive and likely has the best recovery timeline. Make sure you do all your rehab, therapy, heck, maybe you can avoid surgery altogether! Thats the goal, especially as a BJJ player!
Im a new chiropractor and a long time grappler. I recently extruded L5-S1 and have R sided sciatica. Horrible pain. Luckily it got better with only conservative treatment. I learned a big lesson that I cant be letting my body break down anymore because work comes first. This video gave some great info man, thank you. Gonna change my game to avoid excessive rounding of the spine and also incorporate more low back strengthening to make the region bullet proof. Balancing work and BJJ is harder than it sounds lol
How long does it atke to recover from this? I just got an MRI and they discovered 2 bulging disc's. Been dealing with it since may. Haven't gone back on the mat ever since.
Yes. Make sure you do some functional training that also includes high quality core stability. Don't neglect your rehab as part of your warm up for exercises.
I almost never recommend full rest. There is always something you can do to get the healing process started. These are typically good exercises to start when injured.
Bro I wanted to gaib flexibility for fighting, but doibg streching excercises cause the sciatica to worsen, how do I get flexible enough while also keeping sciatica in check?
I have a spondylolisthesis on my L5-S1, it's not too bad but definitely get low back pain. I just aggravated it yesterday smh time for ice ibprofen and rest to let the nerve heal lol
Hi i have a herniated disc l4-l5. I think its better for me to go training at the gym (lifting weights) am i in the wrong? I see a lot of video stating that thing like leg curls for the glute and te streching of harmsting are a no go its is true? If so do you have better alternative? Also how much time its take in average to restart the bjj training if my injury is low? My symptoms are only numbest in both leg and pain in the lower back and its been three months. Thank for your answer.
Yasel any updates on your back now? I would say stay away from surgery if you can. I had it in 2017 and went back once on the mat and 3 days later had a spinal fusion that did not work. Still looking for a surgeon that can tell me if my pain is from the failed fusion or L5/S1. I have met with guys from Miami to California. I had a surgeon read my CT scan and MRI the other day and he had some good suggestions and at the end of the call mentioned he trains in BJJ. I felt good hearing that but still have to find the right surgery for me that I am comfortable with. But like Josh Jagoda said, do everything you can to avoid surgery unfortunately for me I had no other choice, I could not walk or stand or even sleep. The worst pain of my life, and I have had my arm popped ankle popped tore both ACL's at different times and nothing compares to constant sciatic pain! I still want to get back to the mat though so I am not giving up yet. Took to long to get my black belt and compete since 1998 to quit now but I guess only time will tell.
Hi! I see you’ve answered a lot of questions so I figured I would drop one here. I’ve been cleared to go back to jiu jitsu (just drilling for now) by my PT after a L4/L5 disc hernia toon. The disc is also ~40 % of its original size. Im wondering what kind of stretches/exercises I can do to ensure I don’t do this again outside of a good core program? My PT’s are great, they just don’t understand what is required of jiu jitsu practitioners.
One of the best rehab exercises long term, especially for BJJ is the deadlift. Now there are a lot of variations on that but that is among the best way! I am glad you have good PT's! If you like, we have a free exercise guide on low back pain that you can download. www.drjoshjagoda.ac-page.com/lowbackpainguide
Is it possible to start BJJ if I’ve already had back surgery in the past? I had a discectomy in 2008 on L4/L5 and L5/S1 and learned I have degenerative disc disease. Then after helping move a shelving system that I probably shouldn’t have in around 2011 I reherniated L5/S1 and had to have surgery again. I have some damage to my nerve bc I’m partially numb in my calf down to my pinky toe on my right leg/foot. Since then I haven’t had to have another. I quit playing softball but continued to play basketball. I also have been doing those push backs for years after a physical therapist recommended them after my first surgery. Anyway, I try not to lift too much weight nowadays, and try to take it easy on my back, but I do get soreness and little tinges of sciatica here and there. I’m going to sign my 9y/o up to do BJJ and I have wanted to do it for years but am afraid to reinjure my back and need surgery again
You can likely get back into training but you will want to make sure you are strong, mobile, and have a solid background regarding your low back! It sounds like you have had quite the low back battle and as a father, I understand you want to participate with your 9yr old BUT you really need to step up your foundation of your spine. I would recommend a few things like a high quality core program, and an ongoing low back program. In addition, I would highly recommend you to download some of our exercises that will help! sandiegospineandsport.ac-page.com/lowbackpainguide
@@DrJoshJagoda Thank you for the response! I'll download the guide now. It's perfect timing bc I've been working on dropping some weight and strengthening up my core for the past few weeks, basically just doing planks and stuff. Will be nice to have a guide to follow. Thanks again!
HI!! I see a lot of people asked questions and you were kind enough to answer so I have some :) I've been practicing for about a year and have had very minor sciatica. It doesn't bother me or interfere with my daily life, but I am worried that if I tweak it little by little over the course of my training that it will lead to cumulative damage that weakens my spine and makes me more prone to injury when I'm older (say, 40s or 50s). Are my fears legitimate, and if so, what can I do to prevent cumulative damage like this? I want to be active till I'm 80 so I want to be very mindful of the way I am training because I know jiu jitsu isn't kind to the body. I am also a 100 pound girl and the smallest one at our gym so I need to be extra careful.
Good questions. Pick your training partners wisely for sure. I would make sure you have a good core stability program and some exercises that help reduce your discomfort/ pain.
Hello doc just had a L4-L5 herniated disc surgery i would like to know if some day i would be able to be back on the mat, i'm afraid that my back could not take that pressure again, what do you think?
Hey doctor I’m a 17 year old jiu jitsu trainer, I’ve had lower back pain and Sciatica pain couple of times before; but ever since a month ago the pain was extremely bad that I couldn’t walk normally. So I stopped training for about two weeks. I don’t have pain now but I’m scared that i will damage my back or spine. Can I get back to training? If yes, what are the things I should do?
Hey thanks for watching! Actually, we have specific information coming out about this topic (How Jiu-Jitsu Athletes can overcome Low Back Pain). Please shoot us an email at our contacts and we can give you information on this!
Hello brother how are you...i am 35 years old and had a disc bulge about 5 months ago, while doing dead lift..i didnot have a sciatic pain, and the pain was centralised, during the first few days i was unable to brush my teeth. Now i can do my day to day activities, but even after 5 months i am unable to bend forward and touch my toes...though i can bend forward, but once i try to touch my toes it feels that my muscles at the lower back are still stiff and cause pain...i can walk and does walk 10 to 12 kilometers daily, if you can kindly let me know what i should do to relieve pain while bending forward, or after how much more time this pain from bending forward will go away.....i will be grateful...
I think my biggest issue or position was half guard our spine is twisted to the max, and we are trying to push and pull in that twisted position! You have any good Back surgeons you can recommend?
That does happen but most of the herniation info comes from repeated events! We do work with some local surgeons to refer to but if you need that, you would need to contact us directly.
Hi, I fell into the 3% of people who needed surgery. In my case a microdiscectomy to remove a sequestered disc that was causing neurological issues down to the foot. I’ve just passed the 3 month mark since the surgery and am looking to start rehabbing more specifically towards getting back on the mat. Would your course be appropriate? If so, is the HOLIDAY coupon still valid? I don’t think it works. Thx!
Hey Doc, thank tou for all that you do! I am a 38 yr old Jiu Jitsu practitioner who has been dealing with this for over a decade. I would love to join your program now, but the HOLIDAY coupon is coming up as invalid. Is the deal over, because I am ready to join now! 🥋
The solution or rehab for this injury is very complex and unfortunately It cannot be summarized in one video. I do have other FREE videos but if you want the full access course you can take a look at my online program. I'd be happy to answer questions if you have. www.drjoshjagoda.com/Low-Back-Fix
This is amazing information! I'm a white belt and recently had a cervical disk bulge in my C5/6. Just wondering if you had any recommendations to strengthen area? Thanks from Australia!
Yes you can but you will really need to rehabilitate yourself before you make a full return. If you fail to do this, you'll struggle with injury after injury.
Thank you for sharing this video! Lately been having some problems with my lower back from spondylolisthesis grade 1 and I had the pain and sciatica for a while like a month or so in may but now haven’t been really feeling any pain or sciatica thank God and been doing a lot of core strengthening in the gym is it possible to do bjj again? Going to ask the doctor and my physical therapist as well in my next appointment
Thanks for sharing this - 4 days back I was doing a light flow roll and my back spasmed while I was playing guard. 3 days I was in pain and I went to the orthopaedic and got an x-ray and MRI. I have massive disc compression in my l4, l5, l6 where the two gaps between the 3 discs has very very visibly reduced. My MRI showed no fluid between these compressed disks. The doctor suggested I go for an epidural injection and he said he would inject fillers between the disks which would widen the gap. I'm not comfortable with such a procedure and am seeking an alternate route hoping to adopt some exercises to mechanically decompress the spine. Lets say that this mechanical decompression does take place, what about the fluid between the discs - will it regenerate? Also, in general can you make some suggestions. Your input on this matter would be highly appreciated. I really want to get back on the mats as you can imagine, being a jujitsu practitioner yourself.
Sorry to hear that! This is a pretty in depth question that take a large response to get the proper guidance. I would recommend a quality rehab program that can help. 97% of people do not need invasive procedures to help this issue! To be honest, you can heal but you really do need a proper program. Doing the right exercises can naturally decompress the spine. I will tell you straight up, I do have an online program you can go to and right now its 50% OFF using the promo code HOLIDAY www.drjoshjagoda.com/Low-Back-Fix
Damm bro thanks for sharing this info , I got sciatica a few days ago it hurt extremely went to get it checked out got my nerves massaged and stuff I’m recovering right now at the moment, I was thinking I wasn’t going to be able to train for the rest of my life definitely brought my confidence back up just waiting till it feels a bit better to get back on the Matt’s what would u recommend for it not happen again , thanks for ur time
Sorry to hear that but you will need to be able to do a lot of core exercises while keeping your hips strong and mobile. There are many videos I have on here so take a look. First step, make sure you are consistently out of pain.
Hey I just started a month ago. I’ve had neck pain since last training session and I just went to the hospital. Turns out I have a small bulge in one of the disc in my neck. I’m sure I got it sometime last week. I’m absolutely devastated. Should I quit. What do I do ????
I think i did alot of damage to my neck early on by not tapping to guillotines in time, thinking i could tough them out. Find the right school that takes it easy, and tap tap tap
In Yoga this is called the Cobra pose. there's also the upward facing dog and there are more similar poses. For me, Vinyassa yoga flows help. It's not 100% bullet proof but it does make a difference.
Thank you. I'm about 4 months out from a disc rupture in my lower back. I'd say that in the past week I feel my pain is completely gone and my mobility is back. What is the timeframe that you'd recommend for returning to higher intensity exercises like deadlifts or kettle swings.? Or should I avoid these for a longer period?
Typically, you should be at a point where you can do some deadlifts now. It really depends on your rehab and what has been part of your training program
You are the first person to cover this topic specifically for BJJ and I think a lot of people would deeply appreciate to know a bit more on what they can do more off to prevent injury in that area. Like that press up, but what else? And perhaps what exercises to avoid? :)
I am sure there is someone else who covers this. I have other videos on what to avoid but this video would go into super deep length if it were all just one video.
@@DrJoshJagoda dude... Start filming. We will watch, for sure!
@@gallowitz100 Osss. I am actually in the process of filming a lot more information for Grapplers and disc pain!
Dude, thank you for keeping it short and to the point. OSS!
My goal for all my videos, is really to just get to the point. I know some people love story telling, jokes, etc but when I am on TH-cam, I just want the content!
I got stacked by an AGGRESSIVE 270 lb (I'm 185 and much older) dumba5s lower white belt who was (practicing for a tournament). Now I'm paying the price. I've never had this injury before. I should have declined rolling with the POS. I had him in a triangle and he picks me up and stacks me with all his weight. He used his weight the whole time. I have numbness still in my left hand 2 days later.
How are you feeling right now ? Did it improve ?
@@marouanefaris5543 yes it lasted a couple of weeks the walking like a cripple but my chiropractor fixed it plus I iced and heated it daily
I've had a discectomy (disc surgery) and the single rehab exercise that has helped me the greatest to loosen up before/after exertion, sleeping or sitting is cat-cow. Take your time staying especially in cow, to iron out the stiffness/rigidity that's typically the catalyst to re-aggravation or straining the muscles/ligaments SURROUNDING the spine
The key treatment plan for most people with lower back issues is to strengthen weaker glutes, hamstrings and abs while increasing flexibility in the lower back and quads 👍🏽 I'm 39 and very active feeling more stable and confident in my low-back than ever
Glad you are making a strong recovery!
Thanks I had a discectomy and was discouraged about learning jitsu
I’m 35 and had a discectomy at 21 and 24 years old. I apparently have degenerative discs. What is this cat-cow you are talking about?
We’re u able to do BJJ?
I really want to but am afraid to reinjure my back. I don’t care about doing competitions so much but would like to have the knowledge for self defense, and do it for the challenge and staying in shape.
@@MansterBear cat cow is a basic yoga exercise you can find on TH-cam. I now do a 15 minute yoga routine every morning and it has allowed me so much more than just jiu jitsu. I just move and stand so much more freely throughout the day. Zero neck back tension. I swear by it. Keep it simple
@@abehaile2659 ok I’ll def check it out. Thanks!
Been doing jj for 7 years only recently has my body started to experience sciatica it sucks thanks for this vid
Sorry to hear that but thanks for watching! Our specialty is treating this condition but you want to make sure you can reduce your pain, and stay as active as possible (within reason and not causing a flare-up). This condition can get worse, especially in BJJ. If you have not already, I would recommend you check out our back pain relief guide as it is geared towards this issue!
drjoshjagoda.ac-page.com/lowbackpainguide
Thank God I found this video. Im a new bjj practitiones and from one week ago or so im feeling sciatica. Thank you for your advice and for telling us is fixable
Best of luck and thanks for watching. Let us know if you have any questions!
@@DrJoshJagoda hi doctor! I'm also a doctor, but i am an anesthesiologist. I dont know very much about this topics! I would like to know if you know people who could train again after this. (Sorry for my english)
I just started. Glad to hear this
Doc gave me 10 days to go back to train and after 10 days, the pain is basically the same. I really hope this is reversible for me. It actually started years ago at work, now I wish I can change habbits and do some exercises to avoid it to come back again.
We often see patients get back to training but NOT in 10 days! This can take months. We do have a FREE low back pain guide that can help if you are interested. Wishing you a successful healing journey so you can get back on the mats.
Hello, I train a lot of basic classes in all the MMA arts and now I feel my back in completely gone for life. I have severe achy, stiff, throbbing arhertis pain that wont go away. I did PT for a bad disc. I am a skinny 45 year old guy who only DOES this for a hobby. I am terrfied that I will have to give it up. I cannot imagine life without it .
Eric, Sorry to hear that. Do you have any specific questions we can help with? We are in the process of launching a low back pain course for jiu-jitsu athletes. Let me know if you are interested and we can place you on a list.
What would be the recommended time to take off the mats?
I am a 60 year old female, 115 pounds. Purple belt(1 stripe) 😊.
I might be training too much. ( 3hours a day ( with a break)twice a week -includes 1 hour rolling then 1 hour another day) I love jujitsu.
I’m not even sure what happened. Lower back pain one side radiating down outside to thigh.
I’m the lightest in class and am smashed often. I have been practicing a lot of single leg x and sweeps and xguard etc.. and bottom mount escapes. I do try not to get stacked.
Frustrated…
What should recovery look like?😞
Sorry to hear about this! Typically we have to assess the amount pain or problem you are having. Injury will dramatically effect how much, how intense, and quality of your training.
This would be my first step.
Next, Can be divided up into better training sessions or days.
Your recovery varies on the quality of your rehab and the severity of the injury. I typically see patients get back to training In 3-4 months, at about 90%.
We actually have a low back pain guide and free challenge coming out! I’d consider hopping in as it can really help your condition
can i train with l5-s1 bulging disk causing current pain? is there a special support for such a low down disk injury?
Sure you can train on it but if you are having current pain, this is going to a be a big issue in the near or distant future. For support, do you mean a brace? If so, that won't help for training but it can help to take loads off the spine when doing activities around the home. Again, its ideal that you eventually build up around the spine so you don't need this but using it in the short term with pain is not a bad decision.
@@DrJoshJagoda greeat thanks for info , yes i meant a brace, okay i'll rest so
Bro this is fire 🔥🔥🔥
Ohhhh Thanks for watching. In the next few weeks we will have more videos just like this and hopefully more complete to show exercises.
Great Video Doc. I thought it was super helpful and nice knowing that a BJJ practitioner is putting out a video for this.
I am pretty much having my first day of martial arts training today at an MMA gym, but I am having some back pain ( lumbar disc pain that probably isnt herniated, but more like a spasm; I got that pain I think from doing a Machine back extension at the gym). Should I do BJJ, or should I do a standup martial art like muay Thai or boxing for today? When you go to the gym with lower back/nerve pain, what level of pain would prevent you from practicing BJJ for that day?
Lots of good questions. Your decision on which martial art to complete is totally up to you and not entirely dependent on your pain. It would be a good idea to take it easy if you go or consider doing rehab / fixing your back before you hop into a new sport or activity. This is because the demands of a new sport require a new movement pattern that you are not familiar with. The new movements can subject you to more pain. Please take care and welcome to the BJJ community! Its great!
You saved my life.. thank you. One question thought... how do you feel about wrestler bridges?
Wrestler bridges are terrible for the neck
I’m 21 and I’ve been a grappler for 3 years now. The last 2 months I haven’t been able to roll or live normally really because of my lower back pain. It scares me that I’ll never be able to grapple again.
Sorry to hear that. You are young and you will likely want to invest in someone to help you especially if you want to get back to BJJ. let us know if you have any questions.
I’ve heard about so many chronic back pain complaints (not to mention torn knees) that I feel a little put off by the prospect of training Jiu Jitsu. It seems fun, but would not be worth having to suffer chronic pain, and numbness. So, I have quality of life concerns.
I understand. There are ways of training smart as well. Everything is a cost/benefit ratio. I choose the benefit of BJJ
Just found out I have moderate lumbar scoliosis with a Lateral spondylolisthesis 10yrs bjj 50yrs old... am I being irresponsible and stupid continuing bjj ?
Good question! I think it would be more irresponsible if you now know this information and do not do any rehab or strengthening to help it.
@@DrJoshJagoda I appreciate the reply, I'm on it for sure, getting a scolibrace, cyropractor, physiotherapy ... as far as the bjj goes, seems like the right amount at the right exertion is very beneficial while to much is going to very detrimental... we'll see if it's something I can control well enough... cheers
Thank u for sharing. My name is Kurt Rojo from Roll Dogs Jiu Jitsu . Im a 5th degree black belt under Joe Moreira and have been training since 1991. 30 yrs now. Im 51 yrs old and have at least 2 herniated disks that ive seen on my last MRI in 2008. Ive done everything from chiropractic adjustments for a few yrs ( which helped a little) to opiates. I do find temporary relief when my wife pulls my leg, which I learned from my old chiropractor. I still roll at least twice a week with my calmer higher students and work out 4 days a week with seated machines. Im still in pain daily. What are your thoughts on surgery? Or any other suggestions? Thank u for your time...
My thoughts are that you can always get surgery but you can never undo it. Be sure and confident that surgery is the best decision for you. You may want to change your rehab techniques to things like Press ups, side planks, glut work, etc. Glad to hear you are still active though. Feel free to ask more questions if you have any.
@@DrJoshJagoda thank u. I appreciate it!
Well explained! Thanks for sharing 🙌
Glad it was helpful! OSSS
San Diego Spine and Sports Wellness 🤜💥🤛 if you interested in some instructional, subscribe back to my channel 🥋🙇♂️
Hi Doc, I've recently been diagnosed with a c6, c7 disc herniation causing a pinched nerve in my neck. Just wondering how long to rehab it before returning to training? And what modifications and precautions should I take? Just drilling and no live rolls?
It all depends on your health, symptoms, and training. I would avoid full stretching and do more extension based exercises assuming this helps. I have personally had this and I've been able to train in 3-4 weeks, in other cases, I have seen it take months. I would avoid being stacked and likely be playing top game.
Drilling is always a better option for now. I would get a rehab plan together or see a therapist.
I was that 3%! I had a L4/L5 discectomy in 2017 from BJJ disc injury could not walk or stand, it never felt right, trained 1 time a couple of years later in BJJ just warmup and drilling 3 days later I sneezed and re-ruptured it, had a fusion at L4/L5, in 2020, now I can't even sit on the floor. Surgeon says a year and 1/2 later he thinks my back did not fuse and I have no bone growth. So looks like I will have to have a revision if I ever want to do anything athletic again with no pain. Now I am looking for good surgeons that work with athletes instead of just old people.
Glad to hear you are making a recovery! Hope you continue on your healing path!
@@DrJoshJagoda LOL, not making a recovery at all! I have been dealing with this since 2017 and have not been able to train after being super competitive since 1999!
Why do the injuries in the back often come this way, no in training but a couple days later doing something basic?
Hi Doc. Thank you for providing this bjj focused assistance. If you get time, I’d appreciate a response. I’m pending a surgery for a pinched nerve between c6-c7. Do you have any idea on recovery timeline to return to bjj, because I’m being told I’ll have to stop.
Timeline depends on what they do. Fusion, Disc Replacement, or Microdiscectomy. The latter is the least invasive and likely has the best recovery timeline. Make sure you do all your rehab, therapy, heck, maybe you can avoid surgery altogether! Thats the goal, especially as a BJJ player!
Im a new chiropractor and a long time grappler. I recently extruded L5-S1 and have R sided sciatica. Horrible pain. Luckily it got better with only conservative treatment. I learned a big lesson that I cant be letting my body break down anymore because work comes first. This video gave some great info man, thank you. Gonna change my game to avoid excessive rounding of the spine and also incorporate more low back strengthening to make the region bullet proof. Balancing work and BJJ is harder than it sounds lol
Happy rolling and welcome to the Chiro club. Get well and stay well.
How long does it atke to recover from this? I just got an MRI and they discovered 2 bulging disc's. Been dealing with it since may. Haven't gone back on the mat ever since.
Thanks for this video bro
My pleasure
I had t1-l2 spinal fusion but scared I’m going to hurt my other vertebrates. Any tips to lessen the chances of herniated disc things like that?
Yes. Make sure you do some functional training that also includes high quality core stability. Don't neglect your rehab as part of your warm up for exercises.
Would you do these exercises once you’re injured? Or would you let it rest first
I almost never recommend full rest. There is always something you can do to get the healing process started. These are typically good exercises to start when injured.
Bro I wanted to gaib flexibility for fighting, but doibg streching excercises cause the sciatica to worsen, how do I get flexible enough while also keeping sciatica in check?
I have a spondylolisthesis on my L5-S1, it's not too bad but definitely get low back pain. I just aggravated it yesterday smh time for ice ibprofen and rest to let the nerve heal lol
Bed rest is not best rest. Make sure you approach it with an active recovery!
Hi i have a herniated disc l4-l5. I think its better for me to go training at the gym (lifting weights) am i in the wrong? I see a lot of video stating that thing like leg curls for the glute and te streching of harmsting are a no go its is true? If so do you have better alternative? Also how much time its take in average to restart the bjj training if my injury is low? My symptoms are only numbest in both leg and pain in the lower back and its been three months. Thank for your answer.
What if you do need surgery. I’m an example of that. Been off the mats for over a year now and I’ll be scheduling my surgery soon.
Have you underwent rehab? I would do everything you can first to avoid surgery. Please let me know if you have any specific questions.
Yasel any updates on your back now? I would say stay away from surgery if you can. I had it in 2017 and went back once on the mat and 3 days later had a spinal fusion that did not work. Still looking for a surgeon that can tell me if my pain is from the failed fusion or L5/S1. I have met with guys from Miami to California. I had a surgeon read my CT scan and MRI the other day and he had some good suggestions and at the end of the call mentioned he trains in BJJ. I felt good hearing that but still have to find the right surgery for me that I am comfortable with. But like Josh Jagoda said, do everything you can to avoid surgery unfortunately for me I had no other choice, I could not walk or stand or even sleep. The worst pain of my life, and I have had my arm popped ankle popped tore both ACL's at different times and nothing compares to constant sciatic pain! I still want to get back to the mat though so I am not giving up yet. Took to long to get my black belt and compete since 1998 to quit now but I guess only time will tell.
Hi! I see you’ve answered a lot of questions so I figured I would drop one here. I’ve been cleared to go back to jiu jitsu (just drilling for now) by my PT after a L4/L5 disc hernia toon. The disc is also ~40 % of its original size. Im wondering what kind of stretches/exercises I can do to ensure I don’t do this again outside of a good core program? My PT’s are great, they just don’t understand what is required of jiu jitsu practitioners.
One of the best rehab exercises long term, especially for BJJ is the deadlift. Now there are a lot of variations on that but that is among the best way! I am glad you have good PT's! If you like, we have a free exercise guide on low back pain that you can download. www.drjoshjagoda.ac-page.com/lowbackpainguide
Is it possible to start BJJ if I’ve already had back surgery in the past? I had a discectomy in 2008 on L4/L5 and L5/S1 and learned I have degenerative disc disease.
Then after helping move a shelving system that I probably shouldn’t have in around 2011 I reherniated L5/S1 and had to have surgery again. I have some damage to my nerve bc I’m partially numb in my calf down to my pinky toe on my right leg/foot.
Since then I haven’t had to have another. I quit playing softball but continued to play basketball. I also have been doing those push backs for years after a physical therapist recommended them after my first surgery.
Anyway, I try not to lift too much weight nowadays, and try to take it easy on my back, but I do get soreness and little tinges of sciatica here and there.
I’m going to sign my 9y/o up to do BJJ and I have wanted to do it for years but am afraid to reinjure my back and need surgery again
You can likely get back into training but you will want to make sure you are strong, mobile, and have a solid background regarding your low back!
It sounds like you have had quite the low back battle and as a father, I understand you want to participate with your 9yr old BUT you really need to step up your foundation of your spine.
I would recommend a few things like a high quality core program, and an ongoing low back program. In addition, I would highly recommend you to download some of our exercises that will help!
sandiegospineandsport.ac-page.com/lowbackpainguide
@@DrJoshJagoda Thank you for the response! I'll download the guide now.
It's perfect timing bc I've been working on dropping some weight and strengthening up my core for the past few weeks, basically just doing planks and stuff. Will be nice to have a guide to follow. Thanks again!
HI!! I see a lot of people asked questions and you were kind enough to answer so I have some :) I've been practicing for about a year and have had very minor sciatica. It doesn't bother me or interfere with my daily life, but I am worried that if I tweak it little by little over the course of my training that it will lead to cumulative damage that weakens my spine and makes me more prone to injury when I'm older (say, 40s or 50s). Are my fears legitimate, and if so, what can I do to prevent cumulative damage like this? I want to be active till I'm 80 so I want to be very mindful of the way I am training because I know jiu jitsu isn't kind to the body. I am also a 100 pound girl and the smallest one at our gym so I need to be extra careful.
Good questions. Pick your training partners wisely for sure. I would make sure you have a good core stability program and some exercises that help reduce your discomfort/ pain.
Hello doc just had a L4-L5 herniated disc surgery i would like to know if some day i would be able to be back on the mat, i'm afraid that my back could not take that pressure again, what do you think?
You will but you will also need to have a proper rehab and/or guidance if you really want to "bulletproof" this
Hey doctor
I’m a 17 year old jiu jitsu trainer, I’ve had lower back pain and Sciatica pain couple of times before; but ever since a month ago the pain was extremely bad that I couldn’t walk normally. So I stopped training for about two weeks. I don’t have pain now but I’m scared that i will damage my back or spine.
Can I get back to training? If yes, what are the things I should do?
Hey thanks for watching! Actually, we have specific information coming out about this topic (How Jiu-Jitsu Athletes can overcome Low Back Pain). Please shoot us an email at our contacts and we can give you information on this!
Hello brother how are you...i am 35 years old and had a disc bulge about 5 months ago, while doing dead lift..i didnot have a sciatic pain, and the pain was centralised, during the first few days i was unable to brush my teeth. Now i can do my day to day activities, but even after 5 months i am unable to bend forward and touch my toes...though i can bend forward, but once i try to touch my toes it feels that my muscles at the lower back are still stiff and cause pain...i can walk and does walk 10 to 12 kilometers daily, if you can kindly let me know what i should do to relieve pain while bending forward, or after how much more time this pain from bending forward will go away.....i will be grateful...
don't bend forward, you are likely making it worse.
@@DrJoshJagoda brother any idea after how much time will i be able to bend forward without pain...its been 5 months since i had my injury
I think my biggest issue or position was half guard our spine is twisted to the max, and we are trying to push and pull in that twisted position!
You have any good Back surgeons you can recommend?
That does happen but most of the herniation info comes from repeated events! We do work with some local surgeons to refer to but if you need that, you would need to contact us directly.
@@DrJoshJagoda What area or state are you in?
Hi, I fell into the 3% of people who needed surgery. In my case a microdiscectomy to remove a sequestered disc that was causing neurological issues down to the foot. I’ve just passed the 3 month mark since the surgery and am looking to start rehabbing more specifically towards getting back on the mat. Would your course be appropriate? If so, is the HOLIDAY coupon still valid? I don’t think it works. Thx!
Sorry to hear that. I don't know if it is still valid but its still a killer deal since its lifetime access.
www.drjoshjagoda.com/Low-Back-Fix
Hey Doc, thank tou for all that you do! I am a 38 yr old Jiu Jitsu practitioner who has been dealing with this for over a decade. I would love to join your program now, but the HOLIDAY coupon is coming up as invalid. Is the deal over, because I am ready to join now! 🥋
Hey Micha, Try "YOUCREW50" FOR 50% OFF.
www.drjoshjagoda.com/offers/Fu4zUw27?coupon_code=YOUCREW50
Here is the link.
Hey Doc I’m a bjj black belt with a disc herniation. I was trying to get your program but I can’t seem to find the internet page.
Hey, great video.. but there’s no solution. Can you provide some exercises or something they can fix the problem?
The solution or rehab for this injury is very complex and unfortunately It cannot be summarized in one video. I do have other FREE videos but if you want the full access course you can take a look at my online program. I'd be happy to answer questions if you have.
www.drjoshjagoda.com/Low-Back-Fix
This is amazing information! I'm a white belt and recently had a cervical disk bulge in my C5/6. Just wondering if you had any recommendations to strengthen area?
Thanks from Australia!
Strengthen your neck and upper back. Don't forget to mobilize the mid back as well! Thanks for watching Alan!!!
Same here. How has training been going for you??? Are you able to manage ???
Is their a proper way to bend forward to prevent this
Typically a hip hinge and learning to have core strength!
CAN WE RESTART MMA OR JIU JITSU OR ANY COMBAT SPORTS AFTER DISC INJURY, DISC HERNIATION, OR DISC RELATED ISSUES..
Yes you can but you will really need to rehabilitate yourself before you make a full return. If you fail to do this, you'll struggle with injury after injury.
Thank you for sharing this video! Lately been having some problems with my lower back from spondylolisthesis grade 1 and I had the pain and sciatica for a while like a month or so in may but now haven’t been really feeling any pain or sciatica thank God and been doing a lot of core strengthening in the gym is it possible to do bjj again? Going to ask the doctor and my physical therapist as well in my next appointment
You should be able to train again. It may take a good amount of rehab first!
@@DrJoshJagoda Ok thanks for the response!
What about experiencing lower left quadrant discomfort?
I play lots of closed guard and Lasso.
Depends but it that is a very broad questions. Try to strengthen the core and gluts
Mines on my neck, will be seeing a gp. Should I be quite worried?
Depends on the severity but these conditions are good to have insight and rehab on for sure!
Thanks for sharing this - 4 days back I was doing a light flow roll and my back spasmed while I was playing guard. 3 days I was in pain and I went to the orthopaedic and got an x-ray and MRI. I have massive disc compression in my l4, l5, l6 where the two gaps between the 3 discs has very very visibly reduced. My MRI showed no fluid between these compressed disks. The doctor suggested I go for an epidural injection and he said he would inject fillers between the disks which would widen the gap. I'm not comfortable with such a procedure and am seeking an alternate route hoping to adopt some exercises to mechanically decompress the spine.
Lets say that this mechanical decompression does take place, what about the fluid between the discs - will it regenerate?
Also, in general can you make some suggestions.
Your input on this matter would be highly appreciated. I really want to get back on the mats as you can imagine, being a jujitsu practitioner yourself.
Sorry to hear that! This is a pretty in depth question that take a large response to get the proper guidance. I would recommend a quality rehab program that can help. 97% of people do not need invasive procedures to help this issue! To be honest, you can heal but you really do need a proper program. Doing the right exercises can naturally decompress the spine.
I will tell you straight up, I do have an online program you can go to and right now its 50% OFF using the promo code HOLIDAY
www.drjoshjagoda.com/Low-Back-Fix
Damm bro thanks for sharing this info , I got sciatica a few days ago it hurt extremely went to get it checked out got my nerves massaged and stuff I’m recovering right now at the moment, I was thinking I wasn’t going to be able to train for the rest of my life definitely brought my confidence back up just waiting till it feels a bit better to get back on the Matt’s what would u recommend for it not happen again , thanks for ur time
Sorry to hear that but you will need to be able to do a lot of core exercises while keeping your hips strong and mobile. There are many videos I have on here so take a look. First step, make sure you are consistently out of pain.
Hey I just started a month ago. I’ve had neck pain since last training session and I just went to the hospital. Turns out I have a small bulge in one of the disc in my neck. I’m sure I got it sometime last week. I’m absolutely devastated. Should I quit. What do I do ????
Do you remember what happened to cause this? A month into training you should not have been put into a position where you are likely to be injured
I think i did alot of damage to my neck early on by not tapping to guillotines in time, thinking i could tough them out. Find the right school that takes it easy, and tap tap tap
@@LuekalanunFerdalan I tap early bet I think I fell with a guillotine and hit my head o the mat
@@luissarduy6345 You started standing, somebody put you in a guillotine and fell backwards?
@@LuekalanunFerdalan if I had to trace it back to one event yes. It would most likely was that.
Hi!i am 40 years old and I want to start bjj...i find out thwt i have herniated disc but I don't have pain..you recommend to start or not..thank you
I am biased so yes start. Go slow, take it easy. Learn and listen. HAve Fun!
that little back arch was the only solution you have to offer?
There are many things you can do but this is one of the more effective ones.
In Yoga this is called the Cobra pose. there's also the upward facing dog and there are more similar poses. For me, Vinyassa yoga flows help. It's not 100% bullet proof but it does make a difference.
Thank u
Welcome
Thank you. I'm about 4 months out from a disc rupture in my lower back. I'd say that in the past week I feel my pain is completely gone and my mobility is back. What is the timeframe that you'd recommend for returning to higher intensity exercises like deadlifts or kettle swings.? Or should I avoid these for a longer period?
Typically, you should be at a point where you can do some deadlifts now. It really depends on your rehab and what has been part of your training program
🧡🌞