Please advice on back conditioning exercises for Brazilian Jiu-Jitsu?

[raffster]

Hey guys. I hope I am posting in the right forum.

I've been doing BJJ now for over a year and haven't experienced any serious injury except when a rib popped out last December. All better now, thank God. My problem is that I seem to have a perpetual back ache, the entire back but the main pain comes from the lower back. I've never had this type of perpetual back pain before I did Brazilian Jiu-Jitsu and it really sucks because it makes me have less restful sleep.

I was wondering if there are any specific back strengthening or back conditioning exercises that will help build or tone muscles in that area to make the back more prepared to take BJJ punishment.

It's gone to a point now where I wake up at a 4 in the morning everyday and put lots of Bengay to make the pain go away temporarily.

Any advice will be appreciated.

 

[Judo Tom]

dead lifts for overall strength
olympic lifts for explosive power
hig rep training for endurance

also look into stretching out more before and after the training.

also post workout nutrtion might help decrease the soreness depending on what your doing now

good luck

 

[raffster]

Thanks, bro. This is most helpful.

 

[Judo Tom]

no prob

you sure your not injured.. like a pulled muscle or a slightly slipped disc?

heat should be your friend as well

good luck

 

[raffster]

no prob

you sure your not injured.. like a pulled muscle or a slightly slipped disc?

heat should be your friend as well

good luck

I know it's all my back muscles just perpetually sore because when I put Bengay I'm fine. But it's gone to a point where I've developed an allergic reaction to Bengay (weird) so much so that when I put Bengay and the pain fades, I start scratching. This really sucks.

 

[KOArtist]

u may have generally weak back muscles. Do some hypers, good mornings, and deadlifts for a few weeks and see if your back problems don't magically disappear. Strengthening your abs can help w/ back probs too. peace

 

[DaMan]

u may have generally weak back muscles. Do some hypers, good mornings, and deadlifts for a few weeks and see if your back problems don't magically disappear. Strengthening your abs can help w/ back probs too. peace

Try yoga. No I'm not joking - don't knock it till you tried it

(usually lotsa eyecandy in those classes too)

 

[KOArtist]

Try yoga. No I'm not joking - don't knock it till you tried it

(usually lotsa eyecandy in those classes too)

Agreed. My BJJ place even has their own yoga classes.

 

[ghettostudmuffin]

Imo, the exercises that owul best help a guy do better in BJJ are:

heavy duty captains of crush gripper workout 1-3x for great grip strength
heavy barbell wrist curls for little reasons
power cleans for pickup and take down power
deadlifts for overall physical strength
Dumbell and cable rows for great pulling power
heavy low rep barbell curls for great choking ability and pulling
close grip bench for being able to keep your opponent where you want him
dumbell bench for pushing strength
heavy skullcrushers to the neck or chin for basic keylock strength
heavy shrugs and 4 way neck machine for a strong neck that's harder to choke and fatigue
dumbell press and laterals for shoulder power
heavy incline situp/crunch exercise for low reps
heavy moderate rep cable crunches
hanging leg raises- raise legs progressively higher for sets of 10-12
You need ab strength and power, not endurance like so many think. Thick strong abs also help if a guy likes to put his knuckles or elbows on your diaphragm, or worse yet, his knee. THAT SUCKS.
glute ham raise 3x5 BW+ weight, get as strong as possible in this exercise
leg curls- get as strong as possible in this exercise
thigh aduction machine I THINK, the one where you close your thighs together
These 3 exercises all develope the leg power to tightly lock in an arm bar besides techinque
calf raise for little reasons

And squats should be in any program, but that's just my opinion.

BJJ is demanding so I wouldn't do more than 1-2 sets not to failure per exercise 1-2X a week unless otherwise noted, but that's just my opinion.

Good luck.

 

[billywolfe]

I would deffinitely see a Doctor if I were you. I had a Herniated disc in my lower back and that may be what you have. The Doc was able to fix it with cortisone shots. By the way-I'm taking Brazilian JuJitsu myself and I love it.