July 16, 2025 • 18 mins
Is your back always killing you? Whether it be during the day, straight after class, or while you are rolling, BJJ has been known to induce low back pain. If you would like to alleviate said back pain, watch this podcast as we talk about the problem areas and bring solutions to each one.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:07):
A good martial artist does not become tense, but
ready.
Essentially, at this point, thefight is over, so you pretty
much flow with the goal.
Who is worthy to be trustedwith the secret to limitless
power?
I'm ready.
You ever woken up in themorning after jujitsu and had
(00:35):
your lower back kill?
You Felt like you got hit by atrain and can barely get out of
bed.
I've been there and there's afew key reasons as to why you
may be feeling this way, andit's not necessarily your lower
back.
We're going to run thechecklist on BJJ lower back pain
.
Let's unpack it, let's get intoit now.
(00:56):
So there are a few things thatcontribute to you having lower
back pain and it's notnecessarily the back itself.
Number one tight ass glutes.
Having the tight gluteslimiting your hip range of
motion can overload the lowerback.
So tight glutes for me, this isone of the number one things
(01:19):
for people in jujitsu.
They're really good at somethings, but you ask them to
stretch their hips and theyreally struggle.
Speaker 2 (01:25):
You've seen this before, Joe, yeah for sure, like
, um, you see it a lot withtheir external rotation of the
hips, uh, that like they'resuper restricted there and and
that that like the whole likeglute region really ties into
the lower back.
And I find that generally, ifyou can loosen up the glutes a
little bit, the lower back painor discomfort that was there
(01:46):
before just kind of magicallydisappears.
Speaker 1 (01:48):
Yeah, it alleviates.
And so you know, check this,this might be you.
You had a great session atjiu-jitsu the night before.
You've gone hard, theadrenaline starts to wear off
after class.
You go to the car, you drivehome, you go get out of the car
and you're like, oh, back's abit stiff.
You think, ah, it's not too bad.
You know, you have dinner, yousit down, maybe a bit of TV play
(02:09):
with the kids, whatever's goingon, and then, just as you're
getting into bed, you think, oh,it doesn't feel great.
The next morning, getting outof bed, your lower back is
aching.
For me, one of the first thingsI do, if I ever end up in this
(02:29):
situation, is I will go to aform of pigeon stretch.
So, whether it's more of anactive pigeon, uh, where you're
opening up through the hip, oran elevated pigeon, which I
usually do it on the back of thecouch, where you elevate the
leg, fuck it, I'm gonna do itnow.
Wow, check this out, thisshit's live.
Wow, you can see it right here.
Ladies and gentlemen, checkthis out, this shit's live.
Wow, you can see it right here.
Ladies and gentlemen, leg up onthe couch, leaning forward,
(02:49):
just like this Elevated pigeonbaby.
Look at that.
Speaker 2 (02:52):
This is fucking money For the glutes I'm working a
pigeon right now On this legright here.
You guys don't even know I'm24-7 On this mobility shit.
You're never not Pigeoning babyJust push that knee, but yeah,
no, it's a great one.
I find too just getting on likea lacrosse ball or something
hard and just like fuckingfinding the sore spot in the
glutes.
It's a super lazy and easy way,especially if you're chilling
(03:14):
and you're like in front of thetelly.
Yeah, you know, I'll get on topof a fucking little Lego
mountain that my son's built,just jamming in there.
Speaker 1 (03:21):
Yeah, and and really what we're talking about here is
blood flow.
The blood flow is going to helpopen up the connective tissue
as well as get the hip moving,which then alleviates the
symptom, which is the lower backpain.
Yeah, it's not necessarily theroot cause, and that's what
we're getting into with thisinformation.
Speaker 2 (03:37):
Yeah I think it's important to mention.
Often what we perceive as lowerback pain, we visualize like
spinal damage, yeah, and you'relike, oh my god, and, and you
know, it happens to all of usand you're like oh my god, I've
actually.
My spine is like fuckinginjured.
It's generally not like it'sgenerally that's not the case.
It's the soft tissues that aresomewhere around it, correct?
Speaker 1 (03:58):
and so number two on this one, which is something
that we're all aware of, but wejust fucking ignore it in
jujitsu, hip flexors.
Speaker 2 (04:07):
I don't think we're all aware of it.
Speaker 1 (04:08):
Well, okay, so you think about the bulletproof
initiated?
No, sure, but it's definitelybecome, I think, more prevalent
in knowledge within folks thatdo jujitsu.
If you play guard, you gettight hip flexors.
You know anything that requiresyou to keep your knees up by
your chest.
You're tightening up throughthat front section.
Now some people will argue thattight hip flexors actually
(04:31):
result in them being weakPotentially right, but that's
not what I've found.
Most jujitsu folks have gotpretty strong abs.
They got pretty good throughthe hip flexors, so they're good
at pulling their knees to theirchest.
But what that means is when yougo to stand up straight, your
lower back you're pulled intothis kind of lordosis, this kind
(04:52):
of anterior pelvic hip tilt,and it overloads.
The lower back is overloadedbecause your hips are in this
flexed position, kind ofresidually.
You're getting lower backdiscomfort and you've got to be
able to open up through thosebad boys.
So my number one stretch, or mynumber one movement for that,
(05:15):
is the couch stretch or thekneeling wall stretch, however
you frame it, yeah and um, forfor a lot of folks it is a
pretty easy thing to do, but wejust don't, and so this is the
challenge.
Speaker 2 (05:29):
Yeah, it's probably the number one for me that I
would do more than any otherstretch is just get up against
the wall and open up the hipflexors.
I actually had it.
I'm trying to remember I had itdoing something at the gym
yesterday where I came out of it, the set, whatever I was doing,
(05:49):
and I could feel my hip flexorskind of cramping just on one
side.
I was doing something seated.
I think I was doing some tricepwork actually overhead barbell.
You were tensing up so hard,yeah.
And then when I come, I waslike, oh, I could feel and it's
obviously because my hip flexorswere contracted during the
movement and so and they'reprobably fatigued and you know,
and so you get this sort of likelittle cramp, this little kind
(06:10):
of neurological kind of thing.
Um, but it just made me think,like, like.
That's kind of what's happeningto us all the time on the mats
if you're playing a lot of guardand and you like, you're really
asking those tissues to shortenfor long periods of time, and
so it follows that when you walkoff the mats and you go for the
rest of your life, they'regoing to be in a shortened
(06:33):
position.
That's going to be their bias,and so that does pull your
pelvis into that position, whichplaces extra load on the lower
back.
Speaker 1 (06:42):
For sure.
And so just taking a little bitof time and we're not talking
like, oh, you've got to go takeup yoga, or oh, you've got to
have some crazy routineLiterally Five minutes, five
minutes or less, yeah, orwhether you do it when you get
home, after the shower, whatever, or you do it after class,
whenever you can do it.
Spending some time extendingyour hip, getting your glute to
(07:04):
contract and open up through thehip flexors, is going to give a
ton of relief to the lower backarea.
Speaker 2 (07:10):
Yeah, this is the idea of like using a bit of a
mobility practice to reset yourtissues after training.
Yeah, just so you're notcarrying your fucked up
pretzeledness into life the restof your life.
Speaker 1 (07:22):
You reset it after training and then shit's like
ironed out yeah, and this isgoing to save you the pain the
day after jiu-jitsu.
Now number three uh, sounds abit strange, but we're going to
talk about lateral flexion.
What the fuck is lateralflexion?
We're talking about sidebending.
So even though you might bedoing a bit of side bending when
you're playing guard or ifyou're trying to do a throw,
(07:44):
it's rare that we spend timethere and open up through the
obliques and medial glutes andlats and QLs, because it's a
very vulnerable position we feel.
You know you start to do it,you're like, oh, that's very
uncomfortable, but because we dotighten up through this area,
if we don't spend time actuallymoving the spine through these
(08:07):
ranges, when you get forcedthere by an opponent, someone
passing your guard maybe it'sAdam Childs, because he's got a
crazy fucking cross face and hefucking bends you like a pretzel
that's going to make your backache and actually you have to
actually spend a little bit oftime going there under your own
volition, your own control, soit doesn't break you.
(08:29):
And this is the thing.
Speaker 2 (08:30):
Yeah, that whole.
Like we don't really think muchabout the side of the body
generally, but like you've got,like jt mentioned, the whole
side of your torso is full ofmuscle and then that goes down
into your hips.
Right, there's, you got a wholebunch of muscle going down to
the side of the hips too, andlike we use all of that muscle a
lot in jujitsu, more so than alot of other sports, right, um,
(08:55):
it's great for it to be strong,but if it's not pliable, like if
you can't move well throughthere, you you're fucking making
yourself real rigid and you'reexposing yourself to other
inefficiencies right where, like, oh, my lower back sore because
this shit's not moving properlyyeah I find that like spending
a bit of time lengthening it, beit under load, in like a
(09:16):
windmill or something, or juststretching it like a side hang
cobra.
Yeah for sure Fucking goes suchlike it's so relieving.
Yeah, everyone, every grappleryou do, is like man, like it's
like you've just opened up a newfacet of life for them.
Speaker 1 (09:30):
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(09:51):
better on the mats.
Now here is the cool thing.
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Raylene and our other advisorsin the group that can help you
with your technique, give youfeedback and keep you on track.
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(10:11):
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we'll see you on the inside.
(10:33):
Yeah, and that's the thing aboutit.
If we think about a hurdlerstretch, you're going to go one
leg straight, one leg bent andyou're kind of leaning over the
side.
It looks like some 1970s stuff,but that position is fantastic
for opening up your hip and alsothrough your obliques, and then
(10:53):
just leaning to the side andletting yourself just kind of
open up through there.
It's so simple, but you do itand you get massive relief from
this discomfort that we say isour lower back, but maybe is
your internal obliques, or it'syour QLs, or it's a bunch of
stuff which could be.
How can we say your body iscompensating to protect you, but
(11:16):
it's leaving you in a lot ofdiscomfort and so you've got to
say, hey, buddy, let's chill,let's, we're safe here, we're
not dying now, we're not gettingcross-faced, we're not getting
smashed.
We've got to relax so we canget the blood flow in there to
help the muscles.
Speaker 2 (11:29):
You know a nice one for that that I don't get to.
Alan Price props it quite a lot.
Okay, is the um?
Is like the um side backextensions.
Speaker 1 (11:39):
Oh yeah, yeah, like an oblique raise type yeah.
Speaker 2 (11:42):
But you need, but it's ideal to have that sort of
45 degree inclined one yeah.
Which, like at my gym there's a, there's a GHD and it's a
little bit hardcore.
Yeah, you know, like it whenyou got that incline one,
because you get that nicestretch at the bottom position
and then the shortening at thetop, like, yeah, it's a fucking
great way to nourish that rangeof motion.
Speaker 1 (12:01):
yeah, get the blood flow in there, strengthen it and
stretch it.
Yeah now, number number four istight lats, this came up.
Uh, speaking to a friend of thepod, shout out michael, michael
flanagan, how you doing.
Speaker 2 (12:16):
Oh, my fucking message me just this morning.
Yeah, legend.
Speaker 1 (12:19):
He's a tight lat boy Right and he's, you know, he's
had his own troubles with theworld Working that farm.
Speaker 2 (12:24):
He's on the land, you know, On the farm life.
Yeah.
Speaker 1 (12:27):
He's an active human, got kids doing jits, doing
standards.
You know the guy's, he's active.
But the thing is your latsoriginate.
Oftentimes we think of the latsas the meat under our armpit
yeah, like lats spread big back.
But your lats originate downaround like L4, l5, like they're
down around the bottom of thepelvis.
So typically when we stretchour lats we think about
(12:53):
stretching up here.
It's rare that we get a fullstretch and go all the way down
to that point around the lumbarspine.
And what I find is when I doget people doing lateral flexion
stuff and opening up throughthe lat and really stretching
the lats whether it be hangingor any other way to stretch the
lats they get relief in thelower back.
(13:15):
Now the lats, I would say, arelike some of the most overused
muscles in jujitsu, becausewe're always pulling, we're
always like it doesn't matter ifit's gi or no gi, whether
you're tying up, standing up,wrestling double legs, fucking
passing the guard, gripping thegi, forearms and lats get
fucking pumped and, as a result,tight lats can also lead to
(13:36):
lower back discomfort fuckingpumped and, as a result, tight
lats can also lead to lower backdiscomfort.
So the simplest thing I like asa lat stretch is actually a
supinated grip hank like it's.
It's so simple my friend'sfacing you because having that
external rotation gives likebiggest range of motion and
stretch through the shoulder andand also a bit of decompression
(13:57):
so that's the benefits of thehang, that's what I like there
have you got?
Have you got something for thelast show that you like?
Speaker 2 (14:04):
you know, I probably just use um, like you were
describing before, like a sidehang, using it, using a pole
yeah I just use that, but I justlike sort of explore around the
position, turn the hips to get,and you can kind of you can
target like different sectionsof the yeah, that's, that's.
Yeah, that's where I need it.
Speaker 1 (14:21):
Feel it a bit more yeah, and look, side hanging
cobra is is like that's quiteadvanced, but that's like the
absolute lat oblique lateralstretch actually actually just
built some side hang cobra intoum the new standards 2.0 for for
the beginner, for the beginnerlevel, oh yeah, I'll tell you
(14:42):
more about it yeah but you knowwhere else I think probably hits
that a little bit would be atthe lower portion of the lat
would be jefferson curls, do youthink?
Speaker 2 (14:50):
oh yeah, you're probably getting into that
jefferson curl is almost like aum.
Speaker 1 (14:54):
It's like an inverse hang.
Yeah, instead of you justhanging your weight straight
down, the weight is pulling youforward and that is definitely
pulling through the lats andyou've got that flexion piece
through the spine.
So there is that for sure.
Um, and now the fifth, the lastbut the not least, is rotation,
and this is where everybodyfucks up.
We use it in our jujitsuwarmups, we use it when we're
(15:16):
rolling, like we do crazy stuffflexion, rotation, inversion.
We're doing crazy shit with ourspine.
But here's the mistake we makethat leads to lower back pain.
When we're not doing jujitsu,we're very stationary.
You know, you go to war on themats and then you sit in the car
and you sit at the office, thenyou sit in traffic, you sit on
(15:36):
the couch, you sit, you sit onthe couch, you sit, you sit, you
sit, and it's very rare thatyou see people exploring
rotation not only through theupper back but through the hips
and the lower back.
And so side-lying rotation isone of my favorite positions,
not only because it helps openup through the shoulder, but
having that knee rolled acrossand having like hips going one
(15:58):
way, shoulders going the otherway really helps create length
through the lumbar area, while Imean sometimes your hips are a
bit tighter, the shoulders a bittighter, but the spot you feel
it is your lower back.
Speaker 2 (16:09):
Yeah, it's that.
Um, for me it's like, yeah,it's the whole spine.
You know, mid I usually get thenice little pops in the mid
spine.
Yeah, yeah, it's the wholespine, you know, mid I usually
get the nice little pops in themid spine.
Yeah, yeah, it's the Chineseburn of spinal stretching.
He just got a littlechiropractic.
I don't know, yeah, I don'tknow if they would have called
it in the States, but we used tocall it a Chinese burn at
school.
When you grab someone's arm andyou twist in two different
directions, bully tactics.
(16:30):
This is, yeah, that's I meanthat's like that fucking stretch
, bro.
I showed it to another personat jujitsu the other day.
Yeah, I was like trying to rollthese back out.
I was like, bro, give this atry.
Speaker 1 (16:43):
Yeah, and it's just multi-leveled because because
for everyone, you may beexperiencing lower back pain for
a variety of reasons.
The reason why that sidelinerotation movement is so great is
if your restriction is in theupper back, the movement.
Movement will help unlock that,which will take pressure off
the mid and lower back.
Or if your tightness is aroundthe hips and the glutes and the
(17:06):
legs, being in that positionwill also help that go to a
position that stretches.
So by doing these two thingstogether, it's super high
leverage, which will allow yourmusculature and connective
tissues to kind of just get abit more space, get a bit more
blood flow and nourishment Ithink is a very good word you
used before, joe that that willhelp these muscles repair, help
(17:30):
them relax.
So when you go to stand up andmove you're like, wow, my back
feels healthier, it feels like Ican fucking use it for life,
which is what we need when we'renot being savages on the mat.
Yeah, you gotta look after yourshit.
Speaker 2 (17:42):
that I mean we don't think about moving the spine,
right?
No, and yeah, you get movedaround in jiu-jitsu, but you
build up also a lot of tensionand you build up a lot of sort
of imbalance in a way, becausesometimes you're just getting
fucking like mashed into oneparticular extreme position for
like 10 minutes A long time.
So the idea of having some kindof practice that's allowing you
(18:03):
to visit all of these ranges ofmotion with your spine goes
such a long way to just having aback that doesn't give you pain
.
Speaker 1 (18:10):
That is the checklist , folks, the five things you
need to be doing to keep yourlower back happy and healthy.
Do them, thank us later.
A good martial artist does not become tense, but
ready.
Essentially, at this point, thefight is over, so you pretty
much flow with the goal.
Who is worthy to be trustedwith the secret to limitless
power?
I'm ready.
You ever woken up in themorning after jujitsu and had
(00:35):
your lower back kill?
You Felt like you got hit by atrain and can barely get out of
bed.
I've been there and there's afew key reasons as to why you
may be feeling this way, andit's not necessarily your lower
back.
We're going to run thechecklist on BJJ lower back pain
.
Let's unpack it, let's get intoit now.
(00:56):
So there are a few things thatcontribute to you having lower
back pain and it's notnecessarily the back itself.
Number one tight ass glutes.
Having the tight gluteslimiting your hip range of
motion can overload the lowerback.
So tight glutes for me, this isone of the number one things
(01:19):
for people in jujitsu.
They're really good at somethings, but you ask them to
stretch their hips and theyreally struggle.
Speaker 2 (01:25):
You've seen this before, Joe, yeah for sure, like
, um, you see it a lot withtheir external rotation of the
hips, uh, that like they'resuper restricted there and and
that that like the whole likeglute region really ties into
the lower back.
And I find that generally, ifyou can loosen up the glutes a
little bit, the lower back painor discomfort that was there
(01:46):
before just kind of magicallydisappears.
Speaker 1 (01:48):
Yeah, it alleviates.
And so you know, check this,this might be you.
You had a great session atjiu-jitsu the night before.
You've gone hard, theadrenaline starts to wear off
after class.
You go to the car, you drivehome, you go get out of the car
and you're like, oh, back's abit stiff.
You think, ah, it's not too bad.
You know, you have dinner, yousit down, maybe a bit of TV play
(02:09):
with the kids, whatever's goingon, and then, just as you're
getting into bed, you think, oh,it doesn't feel great.
The next morning, getting outof bed, your lower back is
aching.
For me, one of the first thingsI do, if I ever end up in this
(02:29):
situation, is I will go to aform of pigeon stretch.
So, whether it's more of anactive pigeon, uh, where you're
opening up through the hip, oran elevated pigeon, which I
usually do it on the back of thecouch, where you elevate the
leg, fuck it, I'm gonna do itnow.
Wow, check this out, thisshit's live.
Wow, you can see it right here.
Ladies and gentlemen, checkthis out, this shit's live.
Wow, you can see it right here.
Ladies and gentlemen, leg up onthe couch, leaning forward,
(02:49):
just like this Elevated pigeonbaby.
Look at that.
Speaker 2 (02:52):
This is fucking money For the glutes I'm working a
pigeon right now On this legright here.
You guys don't even know I'm24-7 On this mobility shit.
You're never not Pigeoning babyJust push that knee, but yeah,
no, it's a great one.
I find too just getting on likea lacrosse ball or something
hard and just like fuckingfinding the sore spot in the
glutes.
It's a super lazy and easy way,especially if you're chilling
(03:14):
and you're like in front of thetelly.
Yeah, you know, I'll get on topof a fucking little Lego
mountain that my son's built,just jamming in there.
Speaker 1 (03:21):
Yeah, and and really what we're talking about here is
blood flow.
The blood flow is going to helpopen up the connective tissue
as well as get the hip moving,which then alleviates the
symptom, which is the lower backpain.
Yeah, it's not necessarily theroot cause, and that's what
we're getting into with thisinformation.
Speaker 2 (03:37):
Yeah I think it's important to mention.
Often what we perceive as lowerback pain, we visualize like
spinal damage, yeah, and you'relike, oh my god, and, and you
know, it happens to all of usand you're like oh my god, I've
actually.
My spine is like fuckinginjured.
It's generally not like it'sgenerally that's not the case.
It's the soft tissues that aresomewhere around it, correct?
Speaker 1 (03:58):
and so number two on this one, which is something
that we're all aware of, but wejust fucking ignore it in
jujitsu, hip flexors.
Speaker 2 (04:07):
I don't think we're all aware of it.
Speaker 1 (04:08):
Well, okay, so you think about the bulletproof
initiated?
No, sure, but it's definitelybecome, I think, more prevalent
in knowledge within folks thatdo jujitsu.
If you play guard, you gettight hip flexors.
You know anything that requiresyou to keep your knees up by
your chest.
You're tightening up throughthat front section.
Now some people will argue thattight hip flexors actually
(04:31):
result in them being weakPotentially right, but that's
not what I've found.
Most jujitsu folks have gotpretty strong abs.
They got pretty good throughthe hip flexors, so they're good
at pulling their knees to theirchest.
But what that means is when yougo to stand up straight, your
lower back you're pulled intothis kind of lordosis, this kind
(04:52):
of anterior pelvic hip tilt,and it overloads.
The lower back is overloadedbecause your hips are in this
flexed position, kind ofresidually.
You're getting lower backdiscomfort and you've got to be
able to open up through thosebad boys.
So my number one stretch, or mynumber one movement for that,
(05:15):
is the couch stretch or thekneeling wall stretch, however
you frame it, yeah and um, forfor a lot of folks it is a
pretty easy thing to do, but wejust don't, and so this is the
challenge.
Speaker 2 (05:29):
Yeah, it's probably the number one for me that I
would do more than any otherstretch is just get up against
the wall and open up the hipflexors.
I actually had it.
I'm trying to remember I had itdoing something at the gym
yesterday where I came out of it, the set, whatever I was doing,
(05:49):
and I could feel my hip flexorskind of cramping just on one
side.
I was doing something seated.
I think I was doing some tricepwork actually overhead barbell.
You were tensing up so hard,yeah.
And then when I come, I waslike, oh, I could feel and it's
obviously because my hip flexorswere contracted during the
movement and so and they'reprobably fatigued and you know,
and so you get this sort of likelittle cramp, this little kind
(06:10):
of neurological kind of thing.
Um, but it just made me think,like, like.
That's kind of what's happeningto us all the time on the mats
if you're playing a lot of guardand and you like, you're really
asking those tissues to shortenfor long periods of time, and
so it follows that when you walkoff the mats and you go for the
rest of your life, they'regoing to be in a shortened
(06:33):
position.
That's going to be their bias,and so that does pull your
pelvis into that position, whichplaces extra load on the lower
back.
Speaker 1 (06:42):
For sure.
And so just taking a little bitof time and we're not talking
like, oh, you've got to go takeup yoga, or oh, you've got to
have some crazy routineLiterally Five minutes, five
minutes or less, yeah, orwhether you do it when you get
home, after the shower, whatever, or you do it after class,
whenever you can do it.
Spending some time extendingyour hip, getting your glute to
(07:04):
contract and open up through thehip flexors, is going to give a
ton of relief to the lower backarea.
Speaker 2 (07:10):
Yeah, this is the idea of like using a bit of a
mobility practice to reset yourtissues after training.
Yeah, just so you're notcarrying your fucked up
pretzeledness into life the restof your life.
Speaker 1 (07:22):
You reset it after training and then shit's like
ironed out yeah, and this isgoing to save you the pain the
day after jiu-jitsu.
Now number three uh, sounds abit strange, but we're going to
talk about lateral flexion.
What the fuck is lateralflexion?
We're talking about sidebending.
So even though you might bedoing a bit of side bending when
you're playing guard or ifyou're trying to do a throw,
(07:44):
it's rare that we spend timethere and open up through the
obliques and medial glutes andlats and QLs, because it's a
very vulnerable position we feel.
You know you start to do it,you're like, oh, that's very
uncomfortable, but because we dotighten up through this area,
if we don't spend time actuallymoving the spine through these
(08:07):
ranges, when you get forcedthere by an opponent, someone
passing your guard maybe it'sAdam Childs, because he's got a
crazy fucking cross face and hefucking bends you like a pretzel
that's going to make your backache and actually you have to
actually spend a little bit oftime going there under your own
volition, your own control, soit doesn't break you.
(08:29):
And this is the thing.
Speaker 2 (08:30):
Yeah, that whole.
Like we don't really think muchabout the side of the body
generally, but like you've got,like jt mentioned, the whole
side of your torso is full ofmuscle and then that goes down
into your hips.
Right, there's, you got a wholebunch of muscle going down to
the side of the hips too, andlike we use all of that muscle a
lot in jujitsu, more so than alot of other sports, right, um,
(08:55):
it's great for it to be strong,but if it's not pliable, like if
you can't move well throughthere, you you're fucking making
yourself real rigid and you'reexposing yourself to other
inefficiencies right where, like, oh, my lower back sore because
this shit's not moving properlyyeah I find that like spending
a bit of time lengthening it, beit under load, in like a
(09:16):
windmill or something, or juststretching it like a side hang
cobra.
Yeah for sure Fucking goes suchlike it's so relieving.
Yeah, everyone, every grappleryou do, is like man, like it's
like you've just opened up a newfacet of life for them.
Speaker 1 (09:30):
You want to get better for jujitsu, but you're
not sure how?
I have the answer for you.
The Bulletproof for BJJ app isthe perfect mixture of strength,
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It lets you know what you needto do, when to do it, and it
keeps track of it for you.
That way, you get better andstronger sooner, so you can roll
(09:51):
better on the mats.
Now here is the cool thing.
Once you are in the app, youget access to myself, joey
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(10:11):
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Get amongst it, download theBulletproof for BJJ app and
we'll see you on the inside.
(10:33):
Yeah, and that's the thing aboutit.
If we think about a hurdlerstretch, you're going to go one
leg straight, one leg bent andyou're kind of leaning over the
side.
It looks like some 1970s stuff,but that position is fantastic
for opening up your hip and alsothrough your obliques, and then
(10:53):
just leaning to the side andletting yourself just kind of
open up through there.
It's so simple, but you do itand you get massive relief from
this discomfort that we say isour lower back, but maybe is
your internal obliques, or it'syour QLs, or it's a bunch of
stuff which could be.
How can we say your body iscompensating to protect you, but
(11:16):
it's leaving you in a lot ofdiscomfort and so you've got to
say, hey, buddy, let's chill,let's, we're safe here, we're
not dying now, we're not gettingcross-faced, we're not getting
smashed.
We've got to relax so we canget the blood flow in there to
help the muscles.
Speaker 2 (11:29):
You know a nice one for that that I don't get to.
Alan Price props it quite a lot.
Okay, is the um?
Is like the um side backextensions.
Speaker 1 (11:39):
Oh yeah, yeah, like an oblique raise type yeah.
Speaker 2 (11:42):
But you need, but it's ideal to have that sort of
45 degree inclined one yeah.
Which, like at my gym there's a, there's a GHD and it's a
little bit hardcore.
Yeah, you know, like it whenyou got that incline one,
because you get that nicestretch at the bottom position
and then the shortening at thetop, like, yeah, it's a fucking
great way to nourish that rangeof motion.
Speaker 1 (12:01):
yeah, get the blood flow in there, strengthen it and
stretch it.
Yeah now, number number four istight lats, this came up.
Uh, speaking to a friend of thepod, shout out michael, michael
flanagan, how you doing.
Speaker 2 (12:16):
Oh, my fucking message me just this morning.
Yeah, legend.
Speaker 1 (12:19):
He's a tight lat boy Right and he's, you know, he's
had his own troubles with theworld Working that farm.
Speaker 2 (12:24):
He's on the land, you know, On the farm life.
Yeah.
Speaker 1 (12:27):
He's an active human, got kids doing jits, doing
standards.
You know the guy's, he's active.
But the thing is your latsoriginate.
Oftentimes we think of the latsas the meat under our armpit
yeah, like lats spread big back.
But your lats originate downaround like L4, l5, like they're
down around the bottom of thepelvis.
So typically when we stretchour lats we think about
(12:53):
stretching up here.
It's rare that we get a fullstretch and go all the way down
to that point around the lumbarspine.
And what I find is when I doget people doing lateral flexion
stuff and opening up throughthe lat and really stretching
the lats whether it be hangingor any other way to stretch the
lats they get relief in thelower back.
(13:15):
Now the lats, I would say, arelike some of the most overused
muscles in jujitsu, becausewe're always pulling, we're
always like it doesn't matter ifit's gi or no gi, whether
you're tying up, standing up,wrestling double legs, fucking
passing the guard, gripping thegi, forearms and lats get
fucking pumped and, as a result,tight lats can also lead to
(13:36):
lower back discomfort fuckingpumped and, as a result, tight
lats can also lead to lower backdiscomfort.
So the simplest thing I like asa lat stretch is actually a
supinated grip hank like it's.
It's so simple my friend'sfacing you because having that
external rotation gives likebiggest range of motion and
stretch through the shoulder andand also a bit of decompression
(13:57):
so that's the benefits of thehang, that's what I like there
have you got?
Have you got something for thelast show that you like?
Speaker 2 (14:04):
you know, I probably just use um, like you were
describing before, like a sidehang, using it, using a pole
yeah I just use that, but I justlike sort of explore around the
position, turn the hips to get,and you can kind of you can
target like different sectionsof the yeah, that's, that's.
Yeah, that's where I need it.
Speaker 1 (14:21):
Feel it a bit more yeah, and look, side hanging
cobra is is like that's quiteadvanced, but that's like the
absolute lat oblique lateralstretch actually actually just
built some side hang cobra intoum the new standards 2.0 for for
the beginner, for the beginnerlevel, oh yeah, I'll tell you
(14:42):
more about it yeah but you knowwhere else I think probably hits
that a little bit would be atthe lower portion of the lat
would be jefferson curls, do youthink?
Speaker 2 (14:50):
oh yeah, you're probably getting into that
jefferson curl is almost like aum.
Speaker 1 (14:54):
It's like an inverse hang.
Yeah, instead of you justhanging your weight straight
down, the weight is pulling youforward and that is definitely
pulling through the lats andyou've got that flexion piece
through the spine.
So there is that for sure.
Um, and now the fifth, the lastbut the not least, is rotation,
and this is where everybodyfucks up.
We use it in our jujitsuwarmups, we use it when we're
(15:16):
rolling, like we do crazy stuffflexion, rotation, inversion.
We're doing crazy shit with ourspine.
But here's the mistake we makethat leads to lower back pain.
When we're not doing jujitsu,we're very stationary.
You know, you go to war on themats and then you sit in the car
and you sit at the office, thenyou sit in traffic, you sit on
(15:36):
the couch, you sit, you sit onthe couch, you sit, you sit, you
sit, and it's very rare thatyou see people exploring
rotation not only through theupper back but through the hips
and the lower back.
And so side-lying rotation isone of my favorite positions,
not only because it helps openup through the shoulder, but
having that knee rolled acrossand having like hips going one
(15:58):
way, shoulders going the otherway really helps create length
through the lumbar area, while Imean sometimes your hips are a
bit tighter, the shoulders a bittighter, but the spot you feel
it is your lower back.
Speaker 2 (16:09):
Yeah, it's that.
Um, for me it's like, yeah,it's the whole spine.
You know, mid I usually get thenice little pops in the mid
spine.
Yeah, yeah, it's the wholespine, you know, mid I usually
get the nice little pops in themid spine.
Yeah, yeah, it's the Chineseburn of spinal stretching.
He just got a littlechiropractic.
I don't know, yeah, I don'tknow if they would have called
it in the States, but we used tocall it a Chinese burn at
school.
When you grab someone's arm andyou twist in two different
directions, bully tactics.
(16:30):
This is, yeah, that's I meanthat's like that fucking stretch
, bro.
I showed it to another personat jujitsu the other day.
Yeah, I was like trying to rollthese back out.
I was like, bro, give this atry.
Speaker 1 (16:43):
Yeah, and it's just multi-leveled because because
for everyone, you may beexperiencing lower back pain for
a variety of reasons.
The reason why that sidelinerotation movement is so great is
if your restriction is in theupper back, the movement.
Movement will help unlock that,which will take pressure off
the mid and lower back.
Or if your tightness is aroundthe hips and the glutes and the
(17:06):
legs, being in that positionwill also help that go to a
position that stretches.
So by doing these two thingstogether, it's super high
leverage, which will allow yourmusculature and connective
tissues to kind of just get abit more space, get a bit more
blood flow and nourishment Ithink is a very good word you
used before, joe that that willhelp these muscles repair, help
(17:30):
them relax.
So when you go to stand up andmove you're like, wow, my back
feels healthier, it feels like Ican fucking use it for life,
which is what we need when we'renot being savages on the mat.
Yeah, you gotta look after yourshit.
Speaker 2 (17:42):
that I mean we don't think about moving the spine,
right?
No, and yeah, you get movedaround in jiu-jitsu, but you
build up also a lot of tensionand you build up a lot of sort
of imbalance in a way, becausesometimes you're just getting
fucking like mashed into oneparticular extreme position for
like 10 minutes A long time.
So the idea of having some kindof practice that's allowing you
(18:03):
to visit all of these ranges ofmotion with your spine goes
such a long way to just having aback that doesn't give you pain
.
Speaker 1 (18:10):
That is the checklist , folks, the five things you
need to be doing to keep yourlower back happy and healthy.
Do them, thank us later.
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