Training with L5 Disk Herniation
I'm 37, and I have had an L5 disk herniation since high school (from wrestling and weight training). I picked up jiujitsu in my 30's, so I've had to come up with ways to train around the chronic low back pain. Here are some things that helped me along the way that I wish I paid more attention to:
Training no more than 3x per week.
Waiter's bow hamstring stretch every day. I do this before every session.
a. If things are really bad, I've found this routine helpful: https://www.youtube.com/watch?v=4BOTvaRaDjI
Escape side control via knee escape (i.e. get far side underhook and bridge to get underneath).
Limit sweeps from straight ashi garami.
Don't play bottom with much heavier people.
Hang on pull-up bar for 1-2 minutes every week.
Weekly core-loading exercises like goblet/Zercher squats, planks (e.g. side planks)
Resting when needed (might be a week or more) and watching instructionals to at least stay mentally sharp
Never go 100%. 75% max. Focus on defense if that's what that ends up being.
Choose safe training partners.
Walk every morning.
Get a standing desk. When sitting, sit cross-legged.
I know that pro combat athletes (e.g. Travis Stevens, Kurt Angle, Mark Kerr) take an extreme route of putting enormous amounts of strain on their bodies to push past injuries and severe medical conditions.
I'm not trying to be an amateur MMA fighter. My priority is my career, so jiujitsu is a fun hobby that I hope to do for a long time where I learn practical self-defense, meet cool people along the way, and stay somewhat active.