Rener Gracie:

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.