BJJ Core Work | Simple Exercise To Support Low Back | Billy Edelen

This is just one of the side plank variations I am using in my low back rehab.

I recently had a pinched nerve in my lower back flare up. This is an old college basketball injury.

Since then I have done a lot of research into low back disorders. The quadratus lumborum (QL) is an muscle of the posterior abdominal wall that is responsible for lateral flexion (think side bending). It can often be the culprit or at least play a role in low back pathologies.

So in a sport like BJJ if you have some asymmetries going on in your hips you can end up being "longer" on one side and "shorter" on the other. This was my plight.

My right side of the body tends to get "jammed" up more, meaning there is more compression. This is common as most people are right handed so they tend to throw more weight through the right side of the body.

A simple test to see if you have asymmetries is to do one of the side plank variations (this one or another that I will be releasing soon) on both sides for maximal time. If there is more than a 30 sec difference you need to spend a lot of time rehabbing on the side that you held less.

Since I had an injury mine was self explanatory. Knee pain on one leg can point to weakness or a need to do more work on the opposing QL in those that don't have a distinct injury.

This all food for thought, but the whole idea is that BJJ is a dynamic sport requiring a lot from your body. The more you can create a solid core container the more solid you will be on the mat. Offensively this core stability will give you better control of your own body, and defensively will help keep you tight when others are attacking you.

Reach out to me with any questions!

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