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 p…