I’ve been diagnosed with degenerative disc disease (C3 to C6). I’m now waiting on an MRI to figure out if the “pins and needles” in my upper trap and jaw are due to the vertebrae impinging nerves or irritated muscles doing so.
I was curious if anyone here has dealt with/is dealing with this and how you modified your training. Any help would be appreciated!
As you know, DDD is not a disease but normal (often) age-related wear-and-tear, although largely genetic. I have the bottom 4 of my Lumbar (L) discs degenerated and had to take 7 months off from any kind of training when I had sciatica because one of the discs bulged badly enough to pin a nerve. Some of the most miserable times of my life because of the nerve pain.
Proper physiotherapeutic exercises helped, and a lot of walking, and mostly, healing time.
Since I've been back on the mats I train less often and make sure I don't compromise my lower back. Mostly it means being mindful about keeping the spine aligned (neutral) wheather on top or bottom by, you know, stuff like squatting down instead of bending down. And there's a bunch of stuff/moves I don't do anymore, but being 45 (like you) soon, I'm ok with that. Other than that, I can roll perfectly normal these days and even do competition rounds, just being a bit more careful with wrestling scrambles and such.
"There are plenty for sure.
As you know, DDD is not a disease but normal (often) age-related wear-and-tear, although largely genetic. I have the bottom 4 of my Lumbar (L) discs degenerated and had to take 7 months off from any kind of training when I had sciatica because one of the discs bulged badly enough to pin a nerve. Some of the most miserable times of my life because of the nerve pain.
Proper physiotherapeutic exercises helped, and a lot of walking, and mostly, healing time.
Since I've been back on the mats I train less often and make sure I don't compromise my lower back. Mostly it means being mindful about keeping the spine aligned (neutral) wheather on top or bottom by, you know, stuff like squatting down instead of bending down. And there's a bunch of stuff/moves I don't do anymore, but being 45 (like you) soon, I'm ok with that. Other than that, I can roll perfectly normal these days and even do competition rounds, just being a bit more careful with wrestling scrambles and such."
Thank you, Tatu!
I looked up some physiotherapy movements and have noticed a slight improvement.
I think I am just going to be REALLY mindful about pressure on my neck and taking falls. I’d just hate to be the coach that doesn’t roll 😵💫
I've got degenerative discs in my lower back. It's given me problems for probably 20+ years. Last fall I got an MRI at the recommendation of my hip surgeon that finally revealed the problem. I did 8 weeks of physical therapy twice a week and it worked wonders. I still do the exercises at home and continue to see improvement. I highly recommend a skilled physical therapist for results.
Back in 2014 at a ripe age of 21 I herniated two discs in my lower back L4-L5 & L5-S1. A bad back was given to me via the genetic lottery (thanks mom). She has had 3 major back surgeries by 50. Anyways, fast forward to October 2024 and I got a couple more MRIs done due to a neck injury. Found that I herniated C5-C6 and was also told I have DDD.
The lower back herniations have bothered me for many years (sciatica, constantly throwing my back out, etc.) until I came across the Low Back Ability plan on youtube. Changed my outlook on how to assist my lower back and truly rebuild. Now my lower back maybe gets thrown out once every 4-5 months rather than on a monthly basis (and this is with me still weightlifting, rock climbing, and doing BJJ).
My neck on the other hand tends to affect my training a lot more. Rarely do I invert, typically have to be careful when put in any sort of headlock, and I might even just sleep wrong and find myself "injured" out of jiujitsu for the next day or two. Eventually, I'll bite the bullet and go get the surgery done for my neck, but I will hold off on the lower back for as long as possible.
Regarding DDD, my plan is to continue Low Back Ability and to do similar training concepts for my neck. I know DDD and these herniations aren't something I can "reverse", but they are something I have been finding I can really greatly manage the symptoms of.
Also, I now say "no" to our 300LB black belt mat enforcer when he asked to roll haha!
"Back in 2014 at a ripe age of 21 I herniated two discs in my lower back L4-L5 & L5-S1. A bad back was given to me via the genetic lottery (thanks mom). She has had 3 major back surgeries by 50. Anyways, fast forward to October 2024 and I got a couple more MRIs done due to a neck injury. Found that I herniated C5-C6 and was also told I have DDD.
The lower back herniations have bothered me for many years (sciatica, constantly throwing my back out, etc.) until I came across the Low Back Ability plan on youtube. Changed my outlook on how to assist my lower back and truly rebuild. Now my lower back maybe gets thrown out once every 4-5 months rather than on a monthly basis (and this is with me still weightlifting, rock climbing, and doing BJJ).
My neck on the other hand tends to affect my training a lot more. Rarely do I invert, typically have to be careful when put in any sort of headlock, and I might even just sleep wrong and find myself "injured" out of jiujitsu for the next day or two. Eventually, I'll bite the bullet and go get the surgery done for my neck, but I will hold off on the lower back for as long as possible.
Regarding DDD, my plan is to continue Low Back Ability and to do similar training concepts for my neck. I know DDD and these herniations aren't something I can "reverse", but they are something I have been finding I can really greatly manage the symptoms of.
Also, I now say "no" to our 300LB black belt mat enforcer when he asked to roll haha!"
Would this potential surgery be a fusion or discectomy?
A lot less lifting and slamming people, shooting into them head first or submissions from guard. A lot more circular takedown setups, standing up from guard and top pressure.
"There are plenty for sure.
As you know, DDD is not a disease but normal (often) age-related wear-and-tear, although largely genetic. I have the bottom 4 of my Lumbar (L) discs degenerated and had to take 7 months off from any kind of training when I had sciatica because one of the discs bulged badly enough to pin a nerve. Some of the most miserable times of my life because of the nerve pain.
Proper physiotherapeutic exercises helped, and a lot of walking, and mostly, healing time.
Since I've been back on the mats I train less often and make sure I don't compromise my lower back. Mostly it means being mindful about keeping the spine aligned (neutral) wheather on top or bottom by, you know, stuff like squatting down instead of bending down. And there's a bunch of stuff/moves I don't do anymore, but being 45 (like you) soon, I'm ok with that. Other than that, I can roll perfectly normal these days and even do competition rounds, just being a bit more careful with wrestling scrambles and such."
This is pretty much exactly as my life. Lots of walking helped alot when sciatica bothered me the most. My neck and lower back have had multiple bulged discs and i've modified my training to prevent lower back and neck pain.
"A lot less lifting and slamming people, shooting into them head first or submissions from guard. A lot more circular takedown setups, standing up from guard and top pressure."
"Would this potential surgery be a fusion or discectomy?"
When the surgeon and I spoke it sounded like my two options were cervical discectomy and fusion OR option two was arthroplasty where they put an artificial disc in.
"A lot less lifting and slamming people, shooting into them head first or submissions from guard. A lot more circular takedown setups, standing up from guard and top pressure."
Tonight will be my first time back on the mats in just under two years, and yeah this is essentially my plan - basically no more playing for subs from guard, no allowing myself to get stacked, and not fighting through positions that risk my back getting thrown out. Finally got cleared by my exercise physiologist / physio / doctor to try BJJ again. A 2 year setback really sucks but I'm just glad to be able to get back on the mat at all.
"Tonight will be my first time back on the mats in just under two years, and yeah this is essentially my plan - basically no more playing for subs from guard, no allowing myself to get stacked, and not fighting through positions that risk my back getting thrown out. Finally got cleared by my exercise physiologist / physio / doctor to try BJJ again. A 2 year setback really sucks but I'm just glad to be able to get back on the mat at all."
If you don’t mind me asking, why such a long layoff, and any physio tips?
"If you don’t mind me asking, why such a long layoff, and any physio tips?"
Bulging disc / nerve pain from L5-S1 caused by snapdowns from wrestling + a family history of bad backs. I was taken out of the BJJ gym to the hospital by paramedics, had to take green whistle + morphine. I took up BJJ again after that, but was hospitalised a further two times (once from working out at the gym, the other just getting out of my car) and the last time they said that it would be unlikely for me to continue BJJ as it was looking like if I was hospitalised again, it may worsen the pinched nerve / I may be looking at surgery and so on.
For physio, the main things I have worked on and continue to work on are:
- Pro-rotation: things that flex my spine / twist my core, such as yoga (cat-cow pose helps a lot). I also do pro-rotation strength work in the gym, e.g. woodchoppers
- Anti-rotation: things that mean I have to keep it strong. My favourite for this has to be zercher squats, but I also do things like pallof presses.
- Muscle development: strengthening the glutes has helped a lot and just generally being stronger has helped a lot.
Swimming has also helped immensely
My first class back after 2 years was great, I'm at a new gym (moved 2 hours from where I used to live) and everyone was fantastic and very understanding of my injury. I am definitely the world's worst brown belt at the minute but I'm hoping that once I'm back in the routine, I can get somewhat near where I used to be. It sucks but at this point I'll take being on the mat and getting tapped by everyone over not being on the mat at all.
