This experience highlights something we see constantly at Grapplers Performance: many grapplers suffer from nerve-related back pain without realizing there's a specific, effective treatment approach that doesn't involve weeks off the mats or expensive interventions.

Nerve flossing (also called neural gliding or neural mobilization) is a specialized technique that can provide dramatic relief for sciatic and other nerve-related back pain - the type that radiates down your leg, creates burning or tingling sensations, or causes sharp shooting pains during certain movements.

In this comprehensive guide, you'll learn exactly what nerve flossing is, how it works, when it's appropriate (and when it's not), and five specific exercises you can use today to start relieving your back pain and getting back to training.

What Is Nerve Flossing? (And Why It Works for Back Pain)

Think of your nerves like dental floss sliding between your teeth. When everything is healthy, nerves glide smoothly through the tissues surrounding them - muscles, fascia, and other structures. But when nerves become irritated or compressed, they can get "stuck," creating pain, numbness, tingling, or weakness along their entire pathway.

Nerve flossing involves specific movements designed to gently mobilize these stuck nerves, reducing tension and improving their ability to glide freely through surrounding tissues.

The Science Behind Nerve Mobilization

Your peripheral nerves (like the sciatic nerve running from your lower back down to your foot) need to be able to move and stretch. During normal daily activities, your sciatic nerve can move up to 2-3 centimeters as you bend, straighten, and twist your body.

When a nerve becomes irritated - whether from a herniated disc, inflammation, muscle tightness, or positional stress - it can develop increased sensitivity to stretching and compression. This sensitivity creates the radiating pain pattern characteristic of sciatica.

Research supports the effectiveness of nerve mobilization. A systematic review of 40 chronic low back pain studies found that nerve mobilization improved the average Oswestry Disability Index score by 9.3 points and Visual Analog Scale pain ratings by 1.8 points. While these numbers might not sound dramatic, they represent clinically significant improvements in function and quality of life.

Another important finding: nerve flossing has been shown to produce immediate, clinically relevant effects in many patients. This is why my friend felt better within days rather than weeks.

Why BJJ Practitioners Are Especially Susceptible

If you train Brazilian Jiu Jitsu, your spine and nerves face unique demands:

Posterior Chain Loading:

• Constant hip flexion in guard positions

• Repeated bridging and shrimping

• Heavy posterior chain engagement during guard retention

• Rounded spine positions common in defensive postures

Repetitive Compression:

• Being stacked during guard passing

• Pressure from top positions

• Spinal loading during takedowns

• Compression from knee-on-belly and other pressure positions

Rotational Stress:

• Twisting movements during escapes

• Rotational forces during submissions

• Asymmetric loading patterns

• Rapid direction changes

Inadequate Recovery:

• Back-to-back training sessions without proper tissue recovery

• Insufficient mobility work between sessions

• Accumulation of inflammatory byproducts

• Chronic tissue tension from repetitive positions

All of these factors can contribute to nerve irritation, particularly along the sciatic nerve pathway. The good news? Nerve flossing addresses these issues directly by restoring normal nerve mobility and reducing inflammatory irritation.

When Nerve Flossing Helps vs. When It Doesn't

This is critical: nerve flossing is not appropriate for all types of back pain. Understanding when it helps and when it doesn't can save you weeks of ineffective treatment.

Nerve Flossing DOES Help:

• Sciatica (radiating leg pain following nerve pathways)

• Nerve root irritation from disc issues

• Piriformis syndrome (deep buttock pain with leg symptoms)

• Chronic nerve tension from repetitive positions

• Radiating pain, numbness, or tingling down the leg

• Positive straight leg raise or slump test findings

Nerve Flossing DOES NOT Help:

• Pure mechanical back pain (pain only in the back with no leg symptoms)

• Acute disc herniations with severe symptoms (first 2 weeks)

• Extension-biased back pain that improves with standing/walking

• Spinal stenosis

• Fractures or structural damage

• Severe nerve compression requiring surgical intervention

Recent research has also shown that nerve flossing doesn't provide significant benefit for some people with radicular pain, particularly those whose symptoms follow an extension-biased pattern (meaning their pain improves with backward bending and worsens with forward bending).

The key is proper assessment before starting nerve flossing exercises. That's where our I3 Model Assessment comes in - we determine whether your pain stems from incomplete mechanics, an incident that needs addressing, or actual injury requiring specific intervention.

Understanding Your Back Pain: Is Nerve Flossing Right for You?

Before jumping into the exercises, you need to understand what type of back pain you have. Not all back pain involves nerve irritation, and using nerve flossing for the wrong type of pain can be ineffective or even counterproductive.

Sciatic Nerve Pain Symptoms

The sciatic nerve is the longest nerve in your body, running from your lower back through your buttocks and down each leg to your foot. Sciatic pain typically presents with:

Classic Symptoms:

• Pain radiating from lower back into buttock and down the back of the leg

• Often follows a specific pathway (dermatomal pattern)

• Can reach as far as the calf, ankle, or foot

• Usually affects one leg more than the other (though bilateral symptoms are possible)

• Burning, shooting, or electric shock-like quality

• Numbness or tingling along the same pathway

• Weakness in ankle dorsiflexion (lifting foot up) or toe extension

What Makes It Worse:

• Sitting for extended periods

• Forward bending

• Coughing or sneezing

• Straight leg raise movements

• Bottom of closed guard in BJJ

• Being stacked during guard play

What Makes It Better:

• Standing and walking

• Lying down

• Changing positions frequently

• Avoiding prolonged sitting

Femoral Nerve Pain Symptoms

Many people aren't aware that front thigh and hip pain can also be nerve-related. The femoral nerve runs down the front of your thigh, and irritation presents differently than sciatica:

Classic Symptoms:

• Pain in front of thigh or groin

• Radiating down the front/inside of the leg

• Numbness or tingling on the front of the thigh

• Weakness in knee extension (straightening the leg)

• Pain when lying prone or extending the hip

What Makes It Worse:

• Hip extension movements

• Lying face-down

• Stretching the quadriceps

• Backward bending of the spine

What Makes It Better:

• Hip flexion (bringing knee to chest)

• Forward bending

• Sitting positions

Mechanical Back Pain (NOT Nerve-Related)

If your pain doesn't follow a clear radiating pattern down your leg, you likely have mechanical back pain rather than nerve irritation:

Characteristics:

• Pain localized to the back and possibly buttock, but not below the knee

• Aching, stiff, or tight sensation rather than sharp/shooting

• No numbness, tingling, or weakness

• Pain with specific movements or positions

• Often relieved by certain positions or movements

Important: Nerve flossing will not be effective for pure mechanical back pain. This type of pain requires different treatment approaches focusing on spinal mobility, core strength, and movement pattern correction.

Self-Assessment Tests

Perform these two tests to help determine if your back pain has a nerve component:

Test 1: Straight Leg Raise (Sciatic Nerve)

1. Lie on your back with legs extended

2. Keep one leg flat on the ground

3. Raise the other leg straight up (keep knee locked)

4. Have someone gently push your foot toward your shin (dorsiflexion)

Positive test (suggests sciatic nerve involvement):

• Radiating pain down the leg before reaching 70 degrees of hip flexion

• Symptoms increase significantly when foot is dorsiflexed

• Symptoms typically reproduce your familiar pain pattern

Negative test (suggests mechanical issue):

• Only feel stretch in hamstring

• No radiating pain below the knee

• Can achieve 70+ degrees without leg symptoms

Test 2: Slump Test

1. Sit on edge of a chair with back rounded (slumped posture)

2. Tuck your chin to your chest

3. Straighten one knee

4. Pull your foot up toward your shin

Positive test (suggests nerve involvement):

• Radiating pain down the leg with this position

• Symptoms reduce when you lift your head back up

• Symptoms increase when you point your foot down

Negative test:

• Only feel stretch in back or hamstring

• No radiating symptoms

• Position doesn't reproduce your pain pattern

When to Get Professional Diagnosis

Even with these self-tests, professional assessment is crucial if you have:

• Severe pain (8+ out of 10)

• Progressive weakness in your leg or foot

• Loss of bowel or bladder control (seek immediate medical care)

• Numbness in the saddle area (groin, inner thighs)

• Symptoms in both legs simultaneously

• Night pain that wakes you from sleep

• Symptoms that have been present for more than 2-3 weeks

Our I3 Model Assessment can determine exactly what's causing your symptoms and create a targeted treatment plan. Sometimes what seems like simple sciatica is actually a more complex issue requiring specific intervention.

5 Evidence-Based Nerve Flossing Exercises for Back Pain

Now let's get into the practical techniques. These five exercises target different nerve pathways and can be used based on your specific symptoms. Start with Exercise 1, and if that helps, you likely don't need the others. If Exercise 1 doesn't provide relief, progress through the sequence to find what works for your specific issue.

Exercise 1: Supine Sciatic & Femoral Nerve Floss (The Foundation)

This is the exercise I sent my friend - it's the most versatile and effective nerve floss for general back and leg pain. It targets both the sciatic nerve (back of leg) and femoral nerve (front of leg) simultaneously.

Why it works: By alternating tension between the two major nerve pathways, this exercise creates a "flossing" motion that helps nerves glide more freely through surrounding tissues while avoiding excessive tension on either nerve.

Step-by-step instructions:

Starting Position:

1. Lie on your back on a firm surface (mat or floor, not a soft bed)

2. Bend both knees with feet flat on the ground

3. Keep your head flat on the ground initially

The Movement:

1. Phase 1 - Sciatic Bias:

   • Straighten one leg completely (knee locked)

   • Flex your foot toward your shin (dorsiflex the ankle)

   • This creates tension on the sciatic nerve

   • Hold for 2-3 seconds

2. Phase 2 - Transition:

   • Begin to bend the knee back toward your chest

   • As you do this, simultaneously extend your neck backward (look up/back)

   • Point your foot away from you (plantarflex)

   • This releases the sciatic nerve and tensions the femoral nerve

3. Phase 3 - Femoral Bias:

   • Continue bringing knee toward chest

   • Neck fully extended (looking back)

   • Foot pointed

   • Hold for 2-3 seconds

4. Phase 4 - Return:

   • Reverse the motion smoothly

   • Straighten the leg as you flex the neck forward

   • Dorsiflex the foot as the leg straightens

   • Return to Phase 1 position

Dosage:

• Perform 15-20 smooth, controlled repetitions per leg

• Move slowly and deliberately - this is not a fast exercise

• Perform 2-3 times per day during symptomatic periods

• Once per day for maintenance when symptoms improve

What you should feel:

• Pulling or tension sensation along the back of your leg during sciatic phase

• Stretch in the front of your hip/thigh during femoral phase

• Symptoms should not increase beyond 3/10 during the movement

• Many people feel immediate relief after just one set

Common mistakes:

• Moving too quickly (should be slow and controlled)

• Forcing range of motion (stop if sharp pain occurs)

• Holding your breath (breathe normally throughout)

• Jerky movements instead of smooth transitions

Progressions:

• Week 1: Basic technique with small range of motion

• Week 2: Increase range of motion if well-tolerated

• Week 3+: Add gentle overpressure by pulling on your thigh or foot to increase stretch

When to use it:

• First thing in the morning to reduce stiffness

• Before BJJ training as part of warmup

• After training for recovery

• Any time you notice increased symptoms

Exercise 2: Seated Sciatic Nerve Floss (Office/Home Friendly)

This variation is perfect for those who sit at a desk or want something they can do easily throughout the day. It specifically targets the sciatic nerve and is less aggressive than the supine version.

Why it works: The seated position creates a different angle of nerve tension, making it effective for people whose symptoms are worst with sitting. It's also easier to perform multiple times throughout the day.

Step-by-step instructions:

Starting Position:

1. Sit upright in a sturdy chair

2. Place feet flat on the ground, hip-width apart

3. Sit toward the front edge of the chair

4. Keep your hands on your thighs for support

The Movement:

1. Phase 1 - Create Tension:

   • Slump your spine into a rounded position

   • Tuck your chin to your chest

   • Extend one leg straight out in front of you

   • Pull your foot up toward your shin (dorsiflex)

   • You should feel strong tension down the back of your leg

2. Phase 2 - Release Tension:

   • Tilt your head backward (look up at the ceiling)

   • Keep your spine slumped

   • As you look up, bend your knee slightly and point your foot down

   • The tension should significantly reduce

3. Repeat the alternating motion:

   • Smoothly alternate between tension (head down, leg straight, foot up) and release (head up, knee slightly bent, foot down)

   • Focus on the coordinated timing of head and leg movements

Dosage:

• Perform 10 repetitions per leg

• Complete 2-3 times per day

• Can be done every 1-2 hours if working at a desk

What you should feel:

• Clear increase in leg symptoms during tension phase

• Clear decrease in symptoms during release phase

• Overall reduction in baseline symptoms after completing sets

• This exercise should feel like your symptoms are being "mobilized" with each rep

When to use it:

• During work breaks if you have a desk job

• Every hour during long periods of sitting

• Before getting up after extended sitting

• As maintenance once acute symptoms resolve

Variations:

• Easier: Reduce how far you straighten your leg

• Harder: Add gentle overpressure by pulling on your foot with a strap

Exercise 3: Slump Stretch Nerve Mobilization (Advanced)

This is a more aggressive version that applies greater tension to the entire sciatic nerve pathway. Only progress to this exercise after mastering Exercises 1 and 2, and only if your symptoms have improved but not fully resolved.

Why it works: This exercise creates maximal tension along the entire sciatic nerve tract, from your lower back all the way to your foot. It's particularly effective for chronic nerve tension that hasn't responded to gentler approaches.

Step-by-step instructions:

Starting Position:

1. Sit on the edge of a treatment table, bed, or sturdy chair

2. Place hands on the surface beside your hips for support

3. Start with an upright posture

The Movement:

1. Phase 1 - Progressive Tension:

   • Slowly slump your spine into maximal flexion (round your entire back)

   • Tuck your chin completely to your chest

   • Extend one leg straight out

   • Dorsiflex your ankle (pull foot toward shin)

   • This creates maximal sciatic nerve tension

   • Hold this position for 5 seconds

2. Phase 2 - Release:

   • Lift your head up and extend your neck (look at the ceiling)

   • Simultaneously bend your knee slightly

   • Point your foot down (plantarflex)

   • The tension should significantly reduce

   • Hold for 3 seconds

3. Repeat the cycle:

   • Alternate between full tension and release

   • Move slowly and deliberately

   • Focus on breathing throughout the movement

Dosage:

• Perform 8-10 repetitions per leg

• Once per day, ideally in the evening

• Only use this exercise after 2+ weeks of Exercises 1 and 2

• If this exercise causes significant symptom flare-up, return to easier variations

What you should feel:

• Strong pulling sensation from lower back down through your leg

• Some reproduction of familiar symptoms during tension phase (should not exceed 4-5/10)

• Immediate relief during release phase

• Overall improvement in baseline symptoms over several days of use

Critical safety notes:

• This exercise can aggravate acute nerve irritation - use only for chronic or resolving issues

• Stop immediately if symptoms worsen significantly

• Never force range of motion

• If in doubt, stick with Exercises 1 and 2

When NOT to use it:

• Acute nerve pain (first 2 weeks)

• Severe symptoms (7+/10 pain)

• Any situation where symptoms significantly worsen with the movement

• Extension-biased back pain patterns

Exercise 4: Standing Femoral Nerve Floss (Front Thigh/Hip Pain)

Many grapplers develop anterior thigh and hip pain but don't realize it's nerve-related. This exercise specifically targets the femoral nerve, which runs down the front of your thigh.

Why it works: The femoral nerve can become irritated from hip flexor tightness, psoas muscle tension, or prolonged hip flexion positions (common in guard play). This exercise mobilizes the nerve while addressing the surrounding tissue restrictions.

Step-by-step instructions:

Starting Position:

1. Stand next to a wall or sturdy object for balance

2. Place one hand on the wall for support

3. Stand on one leg (the non-affected side)

The Movement:

1. Phase 1 - Create Tension:

   • Bend your affected knee and grab your foot behind you

   • Pull your foot toward your buttock (like a quad stretch)

   • Simultaneously extend your hip backward

   • Tuck your chin toward your chest

   • Hold for 3 seconds

   • You should feel tension down the front of your thigh

2. Phase 2 - Release Tension:

   • Keep holding your foot

   • Bring your hip forward (flex the hip)

   • Extend your neck backward (look up)

   • The tension should significantly reduce

   • Hold for 3 seconds

3. Alternate:

   • Smoothly move between tension (hip extended, neck flexed) and release (hip flexed, neck extended)

   • Coordinate the movements for maximum effect

Dosage:

• Perform 10-15 repetitions per leg

• 2 times per day during symptomatic periods

• Once per day for maintenance

What you should feel:

• Pulling sensation down the front of your thigh during tension phase

• Clear reduction during release phase

• Improved hip mobility after completing sets

• Reduction in anterior hip/thigh pain over several days

Common mistakes:

• Arching your lower back excessively (keep core engaged)

• Not coordinating neck and hip movements

• Forcing excessive hip extension

• Holding breath throughout movement

Variations:

• Easier: Perform lying on your side instead of standing

• Harder: Add gentle pulses at end range of hip extension

When to use it:

• Before training if you have anterior hip/thigh pain

• After training to prevent femoral nerve irritation

• Any time you notice front thigh symptoms

• Daily for grapplers who play a lot of guard (chronic hip flexion)

Connection to BJJ: If you spend significant time in guard, especially closed guard or De La Riva variations, your hips are constantly flexed. This can create chronic femoral nerve tension that manifests as "hip flexor tightness" or anterior thigh pain. Regular femoral nerve flossing can be game-changing for guard players.

Exercise 5: Piriformis Stretch for Deep Sciatic Relief

The piriformis muscle sits deep in your glutes, and the sciatic nerve often runs directly beneath it (in some people, it actually runs through the muscle). When the piriformis becomes tight or inflamed, it can compress the sciatic nerve, causing deep buttock pain with leg symptoms.

Why it works: This stretch specifically targets the piriformis muscle while also mobilizing the sciatic nerve. It's particularly effective for grapplers because many BJJ positions (especially guard retention and bottom side control) create significant piriformis tension.

Step-by-step instructions:

Starting Position:

1. Lie on your back on a firm surface

2. Bend both knees with feet flat on the ground

3. Place a small pillow or folded towel under your head

The Movement - Basic Stretch:

1. Setup:

   • Cross your affected leg over the opposite knee (figure-4 position)

   • Your affected leg's ankle should rest just above the opposite knee

2. Create the stretch:

   • Reach both hands behind the bottom leg's thigh

   • Pull this leg toward your chest

   • Keep your head and shoulders relaxed on the ground

   • You should feel a deep stretch in the buttock of the crossed leg

3. Hold:

   • Maintain the stretch for 30 seconds

   • Breathe deeply and try to relax into the position

   • Don't force - let gravity and time create the stretch

The Movement - With Nerve Floss:

1. While holding the basic stretch position:

   • Maintain the figure-4 position and pull on your thigh

   • Slowly straighten your bottom leg (the one you're pulling on)

   • As you straighten, you'll feel increased stretch and nerve tension

   • Hold straight for 5 seconds

2. Release:

   • Bend the bottom leg back to starting position

   • The stretch should reduce

   • Hold for 3 seconds

3. Repeat:

   • Alternate between straightening (increased tension) and bending (decreased tension)

   • Perform 10 cycles of this flossing motion

Dosage:

• Static stretch: 2-3 repetitions of 30 seconds per side

• Dynamic floss: 10 repetitions after the static stretch

• Perform 2-3 times per day during symptomatic periods

• Once per day for prevention

What you should feel:

• Deep, achy stretch in the buttock

• Possible reproduction of familiar symptoms during the straight leg phase

• Relief and improved mobility after completing the exercise

• Reduction in deep buttock pain over several days

Progressions:

• Week 1: Static stretch only, no flossing

• Week 2: Add gentle flossing motion if static stretch is well-tolerated

• Week 3+: Increase intensity by pulling thigh closer to chest

When to use it:

• Before training if you have deep glute/buttock pain

• After heavy guard retention or bottom-heavy training sessions

• Daily for chronic piriformis issues

• Any time you feel that deep, nagging buttock pain

Connection to BJJ: Guard retention and being compressed in bottom positions creates enormous stress on your piriformis. This muscle works overtime to maintain hip external rotation and stability. Regular piriformis stretching with nerve flossing can prevent chronic sciatic irritation in grapplers.

Important note: If stretching makes your symptoms significantly worse rather than better, you may have piriformis syndrome that requires professional treatment. Stretching alone won't resolve severe cases.

CRITICAL: Safety Guidelines for Nerve Flossing

Nerve flossing is generally safe when performed correctly, but nerves are sensitive structures. Follow these guidelines to avoid making your condition worse:

What's Normal vs. Warning Signs

Normal sensations during nerve flossing:

• Pulling or stretching feeling along the nerve pathway

• Mild reproduction of your familiar symptoms (should not exceed 3-4/10)

• Sensation that your symptoms are being "mobilized" or moved around

• Temporary increase in symptoms during the exercise that resolves within 5-10 minutes after completing

• Gradual improvement in baseline symptoms over several days

Warning signs - STOP immediately:

• Sharp, severe pain (7+/10) during the exercise

• Symptoms that significantly worsen and don't return to baseline within 30 minutes

• New symptoms appearing (numbness, weakness not previously present)

• Pain that radiates to new areas

• Increasing symptoms with each repetition rather than improving

• Muscle cramping or spasms

• Feeling of electrical shocks shooting down your leg

When Nerve Flossing Makes Things Worse

Research has shown that nerve flossing doesn't help everyone. In fact, it can aggravate certain conditions:

Nerve flossing may worsen symptoms if you have:

• Acute nerve root compression (first 1-2 weeks after injury)

• Extension-biased back pain (pain that improves with backward bending, worsens with forward bending)

• Severe disc herniation with significant nerve compression

• Inflammatory conditions in acute flare-up

• Unstable spine from fracture or structural damage

• Cauda equina syndrome (medical emergency - seek immediate care)

If nerve flossing consistently makes your symptoms worse rather than better after 3-4 sessions, STOP and consider that:

1. You may not have nerve-related pain (it's mechanical back pain)

2. Your condition may require a different treatment approach

3. Professional assessment is needed to determine the actual cause

Dr. Ryan Tan, a spinal physiotherapist, notes that not all leg pain is the same, and many clinicians have been too quick to prescribe nerve flossing to everyone with "sciatica." The reality is more nuanced - some patterns of radicular pain respond well to nerve flossing, while others require extension-based exercises or other interventions.

Who Should Avoid These Exercises

Absolute contraindications (DO NOT perform):

• Cauda equina syndrome symptoms (loss of bowel/bladder control, saddle numbness)

• Recent spine surgery (within 3 months)

• Spinal fracture or dislocation

• Spinal tumors or infections

• Severe osteoporosis with spine involvement

• Pregnancy complications affecting the spine

Relative contraindications (proceed with extreme caution or professional guidance):

• Severe acute pain (8+/10)

• Progressive neurological symptoms (weakness getting worse)

• Recent disc herniation (within 2 weeks)

• Previous failed nerve flossing attempts

• Multiple areas of nerve irritation simultaneously

• Chronic pain with multiple complicating factors

Start Slow Progression Protocol

Never jump into aggressive nerve flossing. Follow this progression:

Week 1:

• Start with Exercise 1 (Supine Floss) only

• Perform small range of motion

• 5-10 reps once per day

• Monitor response carefully

Week 2:

• If Week 1 went well, increase to 15 reps twice daily

• Increase range of motion slightly

• May add Exercise 2 (Seated Floss) if symptoms improving

Week 3:

• Continue Exercises 1 and 2

• May add Exercise 4 or 5 if specific symptoms warrant

• Still avoid Exercise 3 (most aggressive)

Week 4+:

• Full progression only if all previous stages went well

• Consider Exercise 3 only for chronic, resolving issues

• Reduce frequency as symptoms improve

Response Monitoring

Keep a simple log:

• Baseline pain level (before exercise)

• Pain during exercise (should not exceed 3-4/10)

• Pain 30 minutes after (should return to baseline or better)

• Next-day symptoms (should be same or improved)

If any of these worsen consistently, STOP and reassess your approach.

When Nerve Flossing Doesn't Work (And What to Do Instead)

Nerve flossing is powerful, but it's not a universal solution. Here's what to consider if these exercises aren't providing relief.

Signs Nerve Flossing Isn't Appropriate for Your Back Pain

After 1-2 weeks of consistent nerve flossing (performing exercises 2-3 times daily), you should notice:

• Reduction in baseline pain levels

• Improved tolerance to previously aggravating positions

• Decreased intensity of radiating symptoms

• Better function during daily activities

If you're NOT seeing improvement:

• Your pain may be mechanical rather than nerve-related

• You may have an extension-biased pattern requiring different exercises

• The underlying cause (disc herniation, stenosis, etc.) may require more comprehensive treatment

• Other factors (inflammation, structural damage) may be preventing improvement

Why Some Back Pain Doesn't Respond

Recent research by Sousa et al. (2022) demonstrated that neurodynamic exercises (including nerve flossing) provided no additional benefit for people with chronic low back-related leg pain who had a directional preference for extension.

In simple terms: if your back pain improves with backward bending (extension) and worsens with forward bending (flexion), nerve flossing may not help and could actually worsen your condition.

Extension-biased patterns typically:

• Improve with standing and walking

• Worsen with sitting and bending forward

• Feel better with backward bending exercises

• Respond better to McKenzie extension protocols than nerve mobilization

Flexion-biased patterns typically:

• Worsen with standing and backward bending

• Improve with sitting or forward bending

• Often respond well to nerve flossing

• May benefit from flexion-based exercises

Alternative Approaches to Consider

If nerve flossing isn't working after 2 weeks of consistent effort:

Option 1: Extension-Based Exercises

• Try McKenzie press-ups or prone prop exercises

• Focus on backward bending movements

• May be more appropriate for extension-biased patterns

Option 2: Core Stabilization

• Focus on building spinal stability rather than mobility

• Exercises like dead bugs, bird dogs, planks

• Often effective when pain is from instability rather than nerve issues

Option 3: Hip Mobility Focus

• Sometimes "sciatica" is actually hip-related referred pain

• 90/90 stretches, pigeon pose, hip flexor work

• Addresses root cause if hips are the limiting factor

Option 4: Soft Tissue Work

• Deep tissue work on piriformis, glutes, hamstrings

• May need professional manual therapy

• Addresses muscular contributions to nerve irritation

Getting Professional Assessment

Consider professional evaluation if:

• No improvement after 2-3 weeks of consistent nerve flossing

• Symptoms are progressively worsening

• You're unsure whether you have nerve pain or mechanical pain

• Multiple previous treatment attempts have failed

• Functional limitations are significant

• You're considering time off from training

Our I3 Model Assessment determines whether your issue stems from:

• Incomplete mechanics: Poor movement patterns creating nerve irritation

• Incident: Specific injury event requiring targeted treatment

• Injury: Actual structural damage needing comprehensive rehabilitation

This systematic approach reveals the true cause, allowing us to address it effectively rather than guessing with generic exercises.

Preventing BJJ Back Pain: Beyond Nerve Flossing

Nerve flossing treats symptoms, but prevention addresses root causes. Here's how to protect your back and nerves from BJJ-specific stresses.

Common BJJ Movements That Irritate Nerves

Understanding which positions and movements create nerve stress helps you modify training to reduce risk:

High-Risk Positions:

Guard Play:

• Bottom of closed guard (prolonged spine flexion)

• Being stacked (extreme spinal compression and flexion)

• Deep half guard (asymmetric loading)

• Inverted positions (extreme flexion with rotation)

Passing:

• Smash passing with rounded spine

• Pressure passing with excessive forward lean

• Knee slice with poor posture

Submissions:

• Defending guillotines (excessive neck and spine flexion)

• Kimura and americana attempts with poor body position

• Leg entanglements with torqued spine

Takedowns:

• Poor posture during shooting

• Landing with flexed spine

• Being thrown with bad breakfall mechanics

Modification Strategies for Training

You don't need to avoid these positions entirely, but smart modifications reduce nerve stress:

For Guard Players:

• Take regular breaks from closed guard during long rolling sessions

• Focus on hip movement rather than just pulling with back

• Maintain neutral spine when possible, even in defensive positions

• Work guard recovery rather than staying in bad positions

• Use frames effectively to reduce getting stacked

For Passers:

• Stay upright when possible during passing

• Use legs more than back for driving pressure

• Employ floating passes to reduce spinal loading

• Maintain good posture throughout the pass

• Avoid excessive forward lean

For Everyone:

• Tap earlier to submissions that stress your spine

• Communicate with training partners about intensity

• Take rest days when back feels particularly irritated

• Modify intensity during flare-ups rather than completely stopping

• Focus on technique over power when recovering

Strengthening Protocols for Spinal Health

A strong, stable spine resists injury. Build protective strength with these exercises:

Phase 1: Foundation (Daily during symptomatic periods)

Exercise 1: Dead Bug

• 3 sets of 10 reps per side

• Maintains neutral spine while moving limbs

• Builds core control crucial for BJJ

Exercise 2: Bird Dog

• 3 sets of 8 reps per side

• Hold each rep for 5 seconds

• Trains spinal stability with hip extension

Exercise 3: Pallof Press

• 3 sets of 10 reps per side

• Resists rotational forces

• Directly applies to BJJ anti-rotation demands

Phase 2: Building (3-4 times per week)

Exercise 1: RKC Plank

• 3 sets of 20-30 second holds

• Maximum tension plank variation

• Builds rock-solid anterior core

Exercise 2: Side Plank with Hip Dips

• 3 sets of 10 reps per side

• Addresses lateral stability

• Reduces compensatory spinal motion

Exercise 3: McGill Curl-Up

• 3 sets of 10 reps

• Spine-safe core strengthening

• Professor Stuart McGill's go-to exercise

Phase 3: Performance (2-3 times per week)

Exercise 1: Loaded Carries

• Farmer carries, suitcase carries, overhead carries

• 3-4 sets of 40 meters

• Builds functional spinal stability under load

Exercise 2: Cable Rotations

• 3 sets of 12 reps per side

• Controlled rotational strength

• Mimics BJJ rotational demands

Exercise 3: Turkish Get-Up

• 3 sets of 3 reps per side

• Total body stability exercise

• Directly transfers to ground-based grappling

Proper Movement Mechanics for BJJ

Bridging:

• Drive through your feet, not your back

• Maintain neutral neck position

• Engage glutes and core throughout the movement

• Don't hyperextend your lower back

Shrimping:

• Move from hips, not excessive spinal flexion

• Keep shoulders back and chest open

• Use your frame to create space before moving

• Maintain some core tension throughout

Guard Retention:

• Use hip mobility rather than spinal compensation

• Frame to create space before recovering

• Keep some extension bias when possible

• Don't just pull with rounded back

Technical Standup:

• Post with strong base

• Drive through posting hand and back foot simultaneously

• Maintain neutral spine throughout the movement

• Don't round forward as you come up

Learning and consistently applying proper mechanics reduces the cumulative stress that leads to chronic nerve irritation.

The Role of Our Root Cause Methodology

These prevention strategies help, but they're most effective when combined with understanding WHY you developed back pain initially.

At Grapplers Performance, our Root Cause Methodology investigates the underlying factors:

Common root causes we identify:

• Hip mobility restrictions forcing spinal compensation

• Core stability deficits allowing excessive movement

• Training volume exceeding tissue adaptation capacity

• Poor movement patterns during specific techniques

• Previous injuries creating compensatory mechanics

• Strength imbalances between anterior and posterior chains

• Inadequate recovery between training sessions

By identifying YOUR specific root cause, we create lasting solutions rather than just managing symptoms. Nerve flossing treats the irritated nerve, but addressing why that nerve became irritated prevents recurrence.

How Nerve Flossing Fits Into Complete Back Pain Treatment

Nerve flossing is a powerful tool, but it's part of a comprehensive treatment approach, not a complete solution on its own.

The Control Phase: Where Nerve Flossing Lives

At Grapplers Performance, we use a 3-Phase Treatment System to help grapplers overcome injuries and return to full training capacity.

Phase 1: CONTROL This is where nerve flossing fits. The goal is to rapidly reduce your symptoms using:

• Nerve mobilization techniques (the 5 exercises in this article)

• Soft tissue work on surrounding muscles (hip flexors, piriformis, hamstrings)

• Joint mobilization of the spine and hips if indicated

• Pain modulation strategies including ice, positioning, activity modification

• Basic movement restoration

Goal: 85-100% pain reduction in 2-3 weeks

Most people stop here. They feel better and return to normal training without addressing why the problem developed. This is why back pain often returns weeks or months later.

Building Long-Term Back Health: Beyond Symptom Relief

Once symptoms are under control, the real work begins:

Phase 2: BUILD

• Correcting movement dysfunctions that created nerve stress

• Building spinal stability through targeted strengthening

• Improving hip mobility to reduce spinal compensation

• Developing proper BJJ mechanics that protect your back

• Progressive loading to build tissue resilience

Goal: Restore full function and prevent recurrence

Phase 3: MAINTAIN

• Autonomous management of minor flare-ups

• Continued performance optimization

• Long-term injury prevention strategies

• Training modifications as needed for longevity

Goal: Train pain-free for decades

Success Stories: Real Grapplers, Real Results

Jake's Story - Disc Bulge to Full Training in 4 Weeks: Jake, a purple belt, developed severe sciatica that had him limping and unable to sit through meetings at work. He'd been told by his doctor to stop training for 6 months and consider surgery if it didn't improve.

Using our nerve flossing protocols combined with targeted hip mobility work and core strengthening, Jake was pain-free within 4 weeks and back to full training capacity. He avoided surgery and returned stronger than before. Read his full story

Maria's Story - Chronic Piriformis Pain Resolved: Maria had dealt with deep buttock pain for over a year. Multiple massage sessions and stretching hadn't helped. She was considering quitting BJJ because the pain was affecting her guard game significantly.

Through our I3 Model Assessment, we identified that her piriformis issue was actually secondary to hip internal rotation restrictions and weak glutes. Combining femoral and sciatic nerve flossing with specific hip work, her pain resolved in 6 weeks. She's now training at full capacity and recently earned her brown belt.

Why Our Approach Works: These aren't isolated success stories. After helping 500+ grappling athletes with back pain:

• 90% avoid surgery that other practitioners recommended

• 95% patient satisfaction rate with our treatment approach

• Average 4.9-star rating across all reviews

• Typical timeline: 8-12 sessions over 3-4 months for complete resolution

We succeed where others fail because we:

1. Understand BJJ-specific demands (we're grapplers ourselves)

2. Address root causes, not just symptoms

3. Provide comprehensive treatment, not just exercises

4. Guide you back to training safely and sustainably

Frequently Asked Questions

How long until nerve flossing helps my back pain?

Most people notice some improvement within 3-5 days of starting consistent nerve flossing (2-3 times daily). Significant improvement typically occurs within 2-3 weeks. If you see zero improvement after 2 weeks, nerve flossing may not be appropriate for your specific condition, and you should seek professional assessment.

Can I train BJJ while doing nerve flossing?

It depends on your pain severity. Mild symptoms (1-4/10): Yes, train with modifications and use nerve flossing before and after training. Moderate symptoms (5-7/10): Consider reducing training intensity or taking a brief break while aggressively treating. Severe symptoms (8+/10): Stop training until evaluated professionally. Use the pain scale and self-assessment tests in this article to guide your decision.

Is nerve flossing safe?

When performed correctly for appropriate conditions, nerve flossing is very safe. However, it can worsen symptoms if used for the wrong type of back pain or performed too aggressively. Follow the progression protocol, never exceed 3-4/10 pain during exercises, and stop if symptoms consistently worsen. If unsure, get professional assessment before starting.

How often should I do nerve flossing exercises?

During acute/symptomatic periods: 2-3 times per day for the first 2 weeks. As symptoms improve: Once daily for maintenance. After symptoms resolve: 3-4 times per week for prevention. Adjust based on your response - if doing more makes symptoms worse, reduce frequency.

What if nerve flossing makes my pain worse?

Stop immediately and reassess. Temporarily increased symptoms during the exercise is normal, but if pain is significantly worse 30 minutes after completing exercises or the next day, nerve flossing may not be appropriate for your condition. You may have extension-biased pain, acute inflammation, or mechanical back pain that requires different treatment.

Should I do nerve flossing before or after BJJ training?

Both! Before training: Perform 1 set of your primary exercise (usually Exercise 1 or 2) as part of your warmup to improve nerve mobility. After training: Perform 2-3 sets of all appropriate exercises to prevent nerve irritation from accumulating. This before-and-after approach provides both prevention and treatment.

Can tight hips cause sciatica?

Absolutely. Hip mobility restrictions (particularly internal rotation and flexion) force your spine to compensate with excessive movement, creating nerve irritation. Many cases of "sciatica" in grapplers are actually secondary to chronic hip restrictions from training positions. Improving hip mobility often dramatically reduces sciatic symptoms - which is why our treatment addresses both simultaneously.

Will nerve flossing fix a herniated disc?

Nerve flossing won't repair a herniated disc, but it can significantly reduce symptoms from disc-related nerve irritation. It helps by mobilizing the irritated nerve and reducing inflammation around the nerve root. However, disc herniations often require comprehensive treatment including nerve flossing, core strengthening, and addressing movement mechanics that created the disc problem.

Is nerve flossing the same as stretching?

No. Traditional stretching applies sustained tension to muscles to improve flexibility. Nerve flossing creates alternating tension and slack along nerve pathways to improve nerve mobility through surrounding tissues. The movements look similar but have different purposes and mechanisms. Think of nerve flossing as "mobilizing" the nerve rather than stretching it.

How do I know if my back pain is nerve-related or muscular?

Nerve pain typically radiates down your leg following specific pathways, may include numbness or tingling, and is often worse with certain positions (sitting for sciatica). Muscular pain stays localized to the back, feels like aching or tightness, and improves with movement. Use the self-assessment tests in this article (straight leg raise and slump test) to help differentiate. When in doubt, get professional assessment.

Conclusion: Your Path to Pain-Free Training

BJJ back pain doesn't have to be a permanent training partner. Nerve flossing, when used appropriately and combined with proper assessment and comprehensive treatment, can provide dramatic relief and help you return to pain-free training.

Key Takeaways:

1. Nerve flossing works - research shows significant improvements in pain and function for appropriate conditions

2. Proper assessment matters - not all back pain is nerve-related; use self-tests to determine if nerve flossing is right for you

3. Five exercises target different needs - start with Exercise 1, progress based on your symptoms

4. Safety is critical - never force movements, stop if symptoms worsen, follow progression protocols

5. It's not a complete solution - nerve flossing treats symptoms; addressing root causes prevents recurrence

6. BJJ creates unique demands - grapplers need sport-specific treatment approaches

7. Professional guidance accelerates results - early assessment prevents months of ineffective treatment

Your Next Steps:

If your back pain is mild and recent:

1. Start with Exercise 1 (Supine Sciatic & Femoral Floss) today

2. Perform 2-3 times daily for 2 weeks

3. Track your symptoms using the guidelines in this article

4. If improving, continue; if not, seek professional assessment

If your back pain is moderate to severe or has been present for weeks:

1. Book a free discovery call with Grapplers Performance

2. Get proper assessment through our I3 Model

3. Receive a customized treatment plan addressing your specific root cause

4. Avoid months of trial-and-error with ineffective treatments

Remember: My friend went from debilitating sciatica to pain-free training in two weeks using these techniques. His success wasn't luck - it was the result of proper assessment, appropriate treatment, and addressing the root cause.

You don't have to choose between BJJ and a healthy back. With the right approach, you can have both.

Train smart. Address root causes. Stay on the mats.

Struggling with Back Pain?

Don’t miss out on our (free) back pain rehab guide! A step-by-step guide on how to relieve your back pain symptoms and get back to 100%.

At Grapplers Performance, we're grapplers helping grapplers overcome injuries and stay on the mats. Our specialized physical therapists combine clinical expertise with firsthand BJJ experience to deliver results that traditional PT can't match.

Struggling with back pain or sciatica? Book your free 15-minute discovery call or download our free back pain rehab guide today.