Core Strengthening - Lower Back Injury Prevention with Rener Gracie

Protect your back to prolong your jiu-jitsu career.

Even though my back has fully recovered, I continue to do this lumbar strengthening routine at least 3-4 times a week (during rehab I did it every day). Start at level 1 and once you find your balance, you can go to level 2. Once level 2 gets too easy, you can place your feet on an elevated platform (6-8 inches) for level 3. Start with 25 reps on each side, 3 sets, then increase the number of reps to 50, 75 and once you're then 100 on each side for 3 sets.

If you live in Southern California and you've had reoccurring back issues, you owe it to yourself to visit the Non-Surgical Spine Care Center. Call Dr. Dave (714) 398-3535 and tell him Rener sent you. He'll take good care of you.

If you need a very good rehab/physical therapy clinic for lower back or anything else - shoulders, knees, wrists, etc. - go to Patty Brown Physical Therapy in El Segundo. Not only are they incredibly good at what they do, but they are the nicest people on the planet. Call Patty at (310) 606-5664 and tell her Rener sent you.

http://www.GracieUniversity.com

Category:

Sports

Tags:

• lower
• back
• strengthening
• rehabilitation
• core
• conditioning
• gracie
• jiu
• jitsu
• rener
• combatives
• mma
• self
• defense

[ShogunRuaFights]

TOUCH BOOM TOUCH BOOM TOUCH BOOM

[blakeminnerly]

I had the exact same injury - herniated S1/L5 with nerve impingement and am finally starting a serious course of PT to avoid surgery . I recently discovered jiu jitsu, very late in life (I'm 48) and have never trained, but I have become absolutely hooked on watching and learning. Deve ser da minha mae brasileira. I am starting my rehab today and am dedicated to the goal of preparing my body to safely train, even if it is a year from now. This exercise is a great gift. Thank you so much, Rener

[debtbully3]

I thing you can do is take a cold shower after a warm shower this will help your back so much!

[debtbully3]

No leaches?

[Arthx7]

I'm 17, with a lot of growth problems, i still have lots of cartilage in places there should be already bones, and lots of spots that when u finish growing up ur body just place togheter, i have pain from time to time in several places, i'm not super skinny, but im not super strong and 5% body fat,i literally dream of someone from the martial arts business telling me what should i do related to my training or my scheduling to dont feel all that pain,btw i do muay thai and bjj almost everyday

[Chesterdacat]

Mann I wanna go Soooo bad...I keep straining my QL muscle. Keeps me from daily life activities, let alone training ....wow! Great video..unfortunately I live in the suburbs of Chicago ..but was looking for some type of exercise for strengthing the lower lumbar region. Awesome! Great video!

[DJusdado]

I understand when someone dislikes a music video, but... why a person could dislike this kind of videos? Maybe dislikes the enthusiastic speeches of Rener. Hahaha

[415sftonio]

Wow! This is a great video thank you! I have a bulging disk L3-4 and its been a while since ive been able to work out. Im trying to stay away from surgery so the right type of exercises for me are crytical. Thnx for showing me a home exercise i can do to strenthen my core. How many punds is that medecine ball? I have gained weight because of my ingury too. It is hard to loose weight when i cant really work out! Any tips on how i can loose some lb's other then locking up my fridge! ;) i trully

[CenileTV]

I don't do jiu jitsu. I just typed in "lower back exercises" for my back pain. I just had to say that Rener has to be one of the most motivating and inspiring guys I've seen on youtube.

[huntman125]

Planks, side planks, bridges, sit ups.

[madbowler6]

both parts of this video were awesome. thanks for the tips, Rener. unfortunately for me, I live in Texas so visiting Dr. Dave won't be an option, but I'll give him a call to see if he can recommend anyone out my way. thanks again!

[tvanIllini]

This machine works!!! Yet, the insurance companies wont pay for treatments anymore because they consider it nothing more than a glorified traction table... sad.