The Lower Back Pain Solution for BJJ Athletes
A complete 12 week program
TIRED OF SOLUTIONS THAT, AT BEST, ONLY GIVE SHORT TERM RELIEF?
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WHY ARE THE USUAL SOLUTIONS NOT WORKING FOR YOU?
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How the BJJ Strength Lower Back Pain Solution worked for Koji
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Koji - 39 years young, BJJ Brown Belt, Austin, TX.
"I strongly recommend this program to anyone who wants to really strengthen up their back and improve their mobility along-side their regular Jiu Jitsu training." I started BJJStrength's lower back program two months ago and wanted to share some thoughts. Background: I've had moderate to severe back pain for about 6 years, caused by sitting in an office chair for 10-12hr days for many years, and made worse by chasing toddlers around and |
insufficient strength+conditioning and core work. In the past, I didn't have much time in the week to exercise so the few precious hours I had I wanted to spend them on the mats rolling hard - probably not the best strategy for longevity.
I have more free time now, and BJJStrength's lower back program came at just the right time. I've dabbled with various exercises over the years to address back pain, but most if not all of it was reactionary, and not a proactive maintenance program.
What I love about BJJStrength's lower back program is that there are specific targeted programs for self massage, strength, and mobility as well as daily movement routines to loosen up the body. In addition, there has been a prescribed 30 minute walk two times a week outside - which has provided some much needed time to decompress and even meditate, while working on posture and breathing.
The programs have strengthened my core and added mobility to where I have seen a marked improvement in my jiu jitsu, mainly with my ability to sweep larger opponents. There have been a couple times, however, where I have thrown my back out - once during hard training and another just doing something mundane around the house. The thing is, since my core is stronger and my posture is better, the recovery time from these incidents has been much shorter. As an added benefit, I have been able to continue these exercises very soon after these incidents, and it has helped my recovery tremendously.
Well done, BJJStrength!
I have more free time now, and BJJStrength's lower back program came at just the right time. I've dabbled with various exercises over the years to address back pain, but most if not all of it was reactionary, and not a proactive maintenance program.
What I love about BJJStrength's lower back program is that there are specific targeted programs for self massage, strength, and mobility as well as daily movement routines to loosen up the body. In addition, there has been a prescribed 30 minute walk two times a week outside - which has provided some much needed time to decompress and even meditate, while working on posture and breathing.
The programs have strengthened my core and added mobility to where I have seen a marked improvement in my jiu jitsu, mainly with my ability to sweep larger opponents. There have been a couple times, however, where I have thrown my back out - once during hard training and another just doing something mundane around the house. The thing is, since my core is stronger and my posture is better, the recovery time from these incidents has been much shorter. As an added benefit, I have been able to continue these exercises very soon after these incidents, and it has helped my recovery tremendously.
Well done, BJJStrength!
How the BJJ Strength Lower Back Pain Solution worked for Jessica
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Jessica - BJJ White Belt, Temecula, CA.
“Before starting the program, I had not been pain free in my lower back for longer than I can even remember. Since starting this and truly incorporating this into my daily/weekly routine, it has done serious magic for me. I have now been completely free of pain in my lower back for about 3 weeks. Thats right the pain for me at this point is gone! I have never felt so good!” |
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Over this past year, I began my journey in BJJ and I've noticed the intense toll that it has on my body, in particular my lower back. Since I was about 18, I have always had somewhat of a lower back issue here and there, with pain and discomfort.
Since I started Jiu Jitsu that lower back pain increased drastically, to the point where certain days after training I felt like I could barely stand up straight. I would have pains shooting up my back
At the time I was trying all sorts of remedies from heating pads, rolling out, cupping, chiropractic work. Some of the remedies gave me immediate relief, but they did not last in the long run.
This past August I was discussing these issues with Professor Laurence. We then began to discuss trying the program to see if this was something that would work.
To say that the program worked for me, I truly feel like that would be an understatement.
Before starting the program, I had not been pain free in my lower back for longer than I can even remember. Since starting this and truly incorporating this into my daily/weekly routine, it has done serious magic for me. I have now been completely free of pain in my lower back for about 3 weeks. Thats right the pain for me at this point is gone! I have never felt so good!
The program itself is so easy to understand, so easy to follow and execute that anyone can do it. Module 1 was very basic but very effective. Once bringing what I had been doing in Module 1 and taking it into Module 2, I really felt the shift.
One of my absolute favourite things about this program is how thoroughly everything was explained. It was so clear and easy to understand and the demonstrations made it very easy to follow.
Now some of the exercises at first were a little challenging for me to execute, because in the beginning I felt that my lower back pain was prohibiting me. But as I stuck with the program, each exercise became not only easier to do, but gradually during the process the pain began to dissipate.
All in all I have no negative comments about this program and nothing but respect and gratitude for it because it has truly changed my everyday life. Living with the daily effects of back pain can make it very difficult to do things but with the consistency of this program I will not have to put up with that any longer. This is a program unlike any other with real results.
Thank you so much for your time and hope my journey can help someone else who is dealing with lower back pain.
Since I started Jiu Jitsu that lower back pain increased drastically, to the point where certain days after training I felt like I could barely stand up straight. I would have pains shooting up my back
At the time I was trying all sorts of remedies from heating pads, rolling out, cupping, chiropractic work. Some of the remedies gave me immediate relief, but they did not last in the long run.
This past August I was discussing these issues with Professor Laurence. We then began to discuss trying the program to see if this was something that would work.
To say that the program worked for me, I truly feel like that would be an understatement.
Before starting the program, I had not been pain free in my lower back for longer than I can even remember. Since starting this and truly incorporating this into my daily/weekly routine, it has done serious magic for me. I have now been completely free of pain in my lower back for about 3 weeks. Thats right the pain for me at this point is gone! I have never felt so good!
The program itself is so easy to understand, so easy to follow and execute that anyone can do it. Module 1 was very basic but very effective. Once bringing what I had been doing in Module 1 and taking it into Module 2, I really felt the shift.
One of my absolute favourite things about this program is how thoroughly everything was explained. It was so clear and easy to understand and the demonstrations made it very easy to follow.
Now some of the exercises at first were a little challenging for me to execute, because in the beginning I felt that my lower back pain was prohibiting me. But as I stuck with the program, each exercise became not only easier to do, but gradually during the process the pain began to dissipate.
All in all I have no negative comments about this program and nothing but respect and gratitude for it because it has truly changed my everyday life. Living with the daily effects of back pain can make it very difficult to do things but with the consistency of this program I will not have to put up with that any longer. This is a program unlike any other with real results.
Thank you so much for your time and hope my journey can help someone else who is dealing with lower back pain.
What do you get from the BJJ Strength Lower Back Pain Solution?
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A complete 12 week program
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that targets all areas impacting your lower back pain; lifestyle, hip alignment, strength, mobility and movement
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3 modules (4 weeks each)
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Module 1: static controlled positions to build strength while minimising strain on the lower back
Module 2: adding more instability and rotation into the exercises to prepare your body for the demands of BJJ Module 3: adding dynamic movements to take your performance to a whole new level |
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Easy to follow
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Step by step videos and instructional videos guiding you through
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Quick routines
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that only take ~30-40 minutes to complete (sometimes less)...leaving more time for BJJ
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BJJ Specific
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training, in terms of the exercises that you are given and the intensity of the workouts, so you can get back on the mats as quickly as possible
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What to expect
Multiple videos targeting each key focus area for lower back pain
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Self Massage/Foam Rolling
Mobility
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Strength
Movement
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Videos discussing and providing advice on how to approach the training and other factors impacting your lower back pain
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Foot alignment
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Pelvic tilt
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Lifestyle factors
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FAQs
will my injury stop me from doing the program?
In the vast majority of cases, no, it shouldn't.
Module 1 is designed with exercises that will strengthen the body and improve mobility, with minimal movement. This takes the load off the lower back and building your body up, helping your back recover before moving onto Modules 2 & 3.
Module 1 is designed with exercises that will strengthen the body and improve mobility, with minimal movement. This takes the load off the lower back and building your body up, helping your back recover before moving onto Modules 2 & 3.
I've never done strength work before, will the exercises be difficult?
Easy to learn, but challenging to master.
Almost anyone can step in with no previous strength of exercise experience and start with Module 1. Yes, they will challenge you to get to full mastery of those exercises, but only because you won't have used your body in this way before.
So, anyone can do these exercises, but they will still challenge your body in a completely new way, driving strength, mobility and movement improvements, helping you overcome your lower back pain.
Almost anyone can step in with no previous strength of exercise experience and start with Module 1. Yes, they will challenge you to get to full mastery of those exercises, but only because you won't have used your body in this way before.
So, anyone can do these exercises, but they will still challenge your body in a completely new way, driving strength, mobility and movement improvements, helping you overcome your lower back pain.
What equipment will I need?
Mostly objects you will already have available, like a BJJ belt, a towel a wooden dowel etc, to help with some of the mobility work.
You will also need some objects to perform the foam rolling/self massage, a foam roller, a small massage ball and a large massage ball.
Although you don't need to invest heavily to get access to these "tools". I explain in Module 1 how you can use PVC pipe from a hardware store, or a lacrosse ball and soft ball from a sports store. These objects can all be bought pretty cheaply and easily online, if you don't want to invest in specific massage tools.
In Module 3, kettlebells are introduced. If you don't have access to a kettlebell already, I can honestly say it will be the best investment you'll ever make (outside of this program of course :) ) that will last longer than you do. It will be money well spent.
You will also need some objects to perform the foam rolling/self massage, a foam roller, a small massage ball and a large massage ball.
Although you don't need to invest heavily to get access to these "tools". I explain in Module 1 how you can use PVC pipe from a hardware store, or a lacrosse ball and soft ball from a sports store. These objects can all be bought pretty cheaply and easily online, if you don't want to invest in specific massage tools.
In Module 3, kettlebells are introduced. If you don't have access to a kettlebell already, I can honestly say it will be the best investment you'll ever make (outside of this program of course :) ) that will last longer than you do. It will be money well spent.
How is the program delivered?
Via the BJJStrength.com members section.
After purchasing the program, you will receive an email granting you access to the site and the specific pages of the Lower Back Pain Solution, where you can view the videos and content either on a computer, or mobile device.
After purchasing the program, you will receive an email granting you access to the site and the specific pages of the Lower Back Pain Solution, where you can view the videos and content either on a computer, or mobile device.
How much time will I need each week to complete the program?
A typical week will be:
- 3x sessions of 30-40 minutes per week covering self massage, strength and mobility (your early sessions may be a little longer as you learn the exercises)
- 2-3x sessions per week of 30-40 minutes focusing on movement, although the movement prescriptions can be broken out to smaller segments if its easier for you.
Can I still do my normal BJJ and S&C training?
The program is designed so you can do it alongside your normal BJJ and S&C training. The exercises are certainly challenging and will test you, although the volume and intensity of the exercises is relatively low, so you should still have enough left in the tank to train BJJ and do other S&C work if you wish.
That being said, depending on the conditioning of your lower back, it can sometimes be beneficial to taper back the BJJ and S&C slightly while you build in the new exercises and allow your back to recover. Then add the other training back in as your lower back starts to heal.
That being said, depending on the conditioning of your lower back, it can sometimes be beneficial to taper back the BJJ and S&C slightly while you build in the new exercises and allow your back to recover. Then add the other training back in as your lower back starts to heal.
