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Building A Strong Foundation: Battling Lower Back Pain

With the physical demands of BJJ can sometimes lead to lower back pain, which can hinder your performance and enjoyment of the sport. The good news is that incorporating targeted strength training exercises into your routine can help alleviate and prevent lower back pain, allowing you to excel on the mat. In this blog post, we will explore several effective strength training exercises that specifically target the lower back, providing you with the foundation you need for a pain-free BJJ journey.


Deadlifts are a compound exercise that engages multiple muscle groups, including the lower back. By strengthening the muscles in your posterior chain, deadlifts improve stability and reduce the risk of lower back injuries. When performing deadlifts, focus on maintaining proper form, starting with a light weight and gradually increasing the load as your technique improves. Remember to engage your core, hinge at the hips, and keep your back straight throughout the movement.

Glute Bridges

Glute bridges are an excellent exercise for activating the gluteal muscles and strengthening the lower back. Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the floor, squeezing your glutes at the top of the movement, and then slowly lower them back down. To intensify the exercise, you can perform it with one leg raised off the ground. Strong glutes contribute to overall lower back stability and help prevent imbalances that can lead to pain.

Bird Dogs

Bird dogs are a simple yet effective exercise for improving core stability and promoting proper spinal alignment. Start on all fours, with your hands directly under your shoulders and knees under your hips. Extend your right arm forward while simultaneously extending your left leg backward, maintaining a straight line from your fingertips to your toes. Hold for a few seconds, then return to the starting position and repeat on the opposite side. Bird dogs strengthen the muscles in your lower back, abdomen, and hips, enhancing overall stability and reducing the strain on your lower back during BJJ movements.

Superman Exercise

The Superman exercise targets the erector spinae muscles, which run along the length of your spine and play a crucial role in maintaining good posture and spinal stability. Lie face down on a mat with your arms extended forward and your legs straight. Simultaneously lift your arms, chest, and legs off the ground, keeping your gaze down to maintain a neutral neck position. Hold for a few seconds, then lower back down and repeat. Superman exercises strengthen the muscles in your lower back, helping to alleviate pain and prevent injuries.


Planks are a staple exercise for core strength and stability. They engage the abdominal muscles, back muscles, and glutes, providing a solid foundation for your lower back. Begin by assuming a push-up position, resting your weight on your forearms and toes. Keep your body in a straight line from head to heels, avoiding sagging or lifting your hips too high. Hold the position for as long as you can while maintaining proper form. As you progress, you can increase the difficulty by performing side planks or incorporating dynamic movements such as plank reaches or plank rotations.


Lower back pain can be a common issue for BJJ practitioners due to the physical demands of the sport. However, by incorporating targeted strength training exercises into your routine, you can mitigate and prevent lower back pain, allowing you to perform at your best and enjoy your BJJ journey to the fullest. Remember to start slowly, focus on proper form, and gradually increase the intensity and load of your

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