Lower Back Pain & Disc Recovery Roadmap
Understand the root causes of lower back stiffness, disc bulges (L4-L5 / L5-S1), and muscle spasms. Learn how directional preference and core stiffness protect your lumbar spine under load.
3-Phase Back Recovery Framework
Dr. Josh Jagoda’s progressive approach to lumbar rehab
Phase 1: Position of Ease & Calm
De-escalate acute muscle guarding using 90/90 elevation, diaphragmatic breathing, and finding your directional preference (prone extension vs gentle flexion).
Phase 2: Core Stiffness & Endurance
Build 360-degree abdominal bracing without spinal motion. Master the McGill Big 3 (Bird-Dog, Side Plank, Modified Curl-Up) for lumbar protection.
Phase 3: Hip Hinge & Reloading
Reintroduce hip bending, lifting mechanics, and squatting without lumbar rounding. Safely return to surfing, lifting, and BJJ.
Free Lower Back & Disc Videos
31 free videos — click any card below to watch the full exercise tutorial
How To Help SI Joint Pain
How To Help SI Joint Pain — Dr. Josh breaks down what's driving lower back pain and shares practical, evidence-informed strategies to reduce discomfort and rebuild strength so you can keep doing what you love.
Why Hamstring Stretches Don't Work For Low Back Pain (and How to Do Them Correctly)?
Why Hamstring Stretches Don't Work For Low Back Pain (and How to Do Them Correctly) — Dr. Josh breaks down what's driving lower back pain and shares practical, evidence-informed strategies to reduce discomfort and rebuild strength so you can keep doing what you love.
Why You Should Avoid Sit-Ups & Crunches When You Have Low Back Pain?
Why You Should Avoid Sit-Ups & Crunches When You Have Low Back Pain — Dr. Josh breaks down what's driving lower back pain and shares practical, evidence-informed strategies to reduce discomfort and rebuild strength so you can keep doing what you love.
What is Hip Impingement (FAI)
What is Hip Impingement — Dr. Josh breaks down what's driving hip impingement?
3 Exercises To Build Strength in The Low Back (McGill Big 3)
3 Exercises To Build Strength in The Low Back (McGill Big 3) — Dr. Josh breaks down what's driving lower back pain and shares practical, evidence-informed strategies to reduce discomfort and rebuild strength so you can keep doing what you love.
Shoulder You Use A Cervical Pillow For Your Neck?
Shoulder You Use A Cervical Pillow For Your Neck — Dr. Josh breaks down what's driving lower back pain and shares practical, evidence-informed strategies to reduce discomfort and rebuild strength so you can keep doing what you love.
Prayer Squat Pose & Mobility
Prayer Squat Pose & Mobility for lower back, and hip mobility
Sciatica Nerve Floss Exercise
Sciatica Nerve Floss Exercise — Dr. Josh breaks down what's driving lower back pain and shares practical, evidence-informed strategies to reduce discomfort and rebuild strength so you can keep doing what you love.
Standing Low Back & QL Stretch
Standing Low Back & QL Stretch — Dr. Josh breaks down what's driving lower back pain and shares practical, evidence-informed strategies to reduce discomfort and rebuild strength so you can keep doing what you love.
Back Pain When Sneezing. How To Make it Less Intense.
Back Pain When Sneezing. How To Make it Less Intense — Dr. Josh breaks down what's driving lower back pain and shares practical, evidence-informed strategies to reduce discomfort and rebuild strength so you can keep doing what you love.
Disc Herniations, Sciatica, & Nerve Compression Explained
Disc Herniations, Sciatica, & Nerve Compression Explained — Dr. Josh breaks down what's driving lower back pain and shares practical, evidence-informed strategies to reduce discomfort and rebuild strength so you can keep doing what you love.
Intercostal & Rib Pain After Jiu-Jitsu?
Learning about rib injuries in BJJ
Rib Mobilization Technique
Learn how to properly mobilize the ribs
Should You Be Training BJJ With Back Pain?
Training protocols and what to know when dealing with back pain in BJJ
Is Spinal Flexion Bad For You?
Flexion of the spine can hurt you? Is it okay to do if you have back pain?
Is Spinal Flexion Bad For Your Lower Back?
Spinal flexion is a necessary motion but with a disc injury, is that okay?
How To Tell If You Have A Disc Bulge (Disc Compression Signs)
How To Tell If You Have A Disc Bulge (Disc Compression Signs) — Dr. Josh breaks down what's driving lower back pain and shares practical, evidence-informed strategies to reduce discomfort and rebuild strength so you can keep doing what you love.
Should You Wear A Back Brace?
Should You Wear A Back Brace — Dr. Josh breaks down what's driving lower back pain and shares practical, evidence-informed strategies to reduce discomfort and rebuild strength so you can keep doing what you love.
Ice or Heat For Back Pain? Which One Should You Choose?
Ice or Heat For Back Pain? Which One Should You Choose — Dr. Josh breaks down what's driving lower back pain and shares practical, evidence-informed strategies to reduce discomfort and rebuild strength so you can keep doing what you love.
When Should You Get An MRI
How to know when you should consider an MRI
How to Sit With Sciatica
Sitting with sciatica often increases the discomfort. How to make it work for you.
How To Heal Back Pain, Disc Herniations & Bulges in Jiu Jitsu (Recovery & Rehab Tips)
Tips to help you recover from a Disc Herniation
Best Deadlift Alternatives That Improve Strength
Learn deadlift alternatives that reduce back pain and help strength
How To Deadlift Properly Without Hurting Your Back
How to properly deadlift and not hurt your back
Why You Should Deadlift For Back Pain?
Why You Should Deadlift For Back Pain — Dr. Josh breaks down what's driving lower back pain and shares practical, evidence-informed strategies to reduce discomfort and rebuild strength so you can keep doing what you love.
How To Sleep With Low Back Pain & Sciatica (Sleep Posture)
How To Sleep With Low Back Pain & Sciatica (Sleep Posture) — Dr. Josh breaks down what's driving lower back pain and shares practical, evidence-informed strategies to reduce discomfort and rebuild strength so you can keep doing what you love.
Should You Use an Inversion Table For Back Pain?
Do Inversion tables actually work and should you buy it?
Sciatica Exercises To Avoid Or They Will Make You Worse!
Learn exercises to avoid, that will keep you trapped in pain. Sometimes its about avoid pit falls.
Release a Stubborn Hip Flexor & Help Back Pain
The hips are the engine of human movement. Release the Psoas, and you'll be helping the back too!
Best Exercise For Sciatica, Disc Herniation, L4, L5, S1 (McKenzie Extension Protocol Full)
Discover the best exercise to help rid yourself of back pain. McKenzie extension protocol.
Should You Be Training Jiu-Jitsu With a Herniated Disc?
Should you really train with a disc injury? The truth . . .
Want A Structured, Step-by-Step Recovery System?
Check out Dr. Josh’s guided Lower Back Pain & Disc Recovery Roadmap program or ask questions directly inside our free community.