The Inevitable: Low Back Injury

As far back as I can remember, I’ve been an athlete.

I’ve played just about everything: football, baseball, and rugby at the United States Naval Academy. I’ve also been training for over 20 years.

In that time, I’ve had my share of injuries:
sprained ankles, a torn meniscus, a partially torn PCL, separated shoulders, concussions, and plenty of lower leg strains.

But this one was different.

There was no moment.
No “I felt it pop.”

Just a slow build… that I ignored.

The Wake-Up Call

On April 9th, I woke up with intense leg pain.

Numbness.
Tingling in my feet.

I knew right away this wasn’t normal soreness.

After a few days, I went in for an MRI.

The results:

• 3 disc bulges (L2/L3, L3/L4, L4/L5)
• Central canal stenosis

That’s when it hit me…

This wasn’t just a tweak.
This was something that had been building for a long time.

Was It Jiu-Jitsu?

That was the first question everyone asked.

And honestly, it’s a fair one.

But after stepping back and really looking at it…

It wasn’t Jiu-Jitsu.

It was everything.

For 6–8 weeks, I was pushing hard:

• 5 hours/week biking
• 3 hours of strength training
• 3 hours beginner Jiu-Jitsu
• Landscaping projects at home

We even installed turf for outdoor classes; one piece weighed close to 2,000 pounds.

And here’s the truth…

I had warning signs.

• Leg pain and tingling for weeks
• A sore lower back after digging 85 feet of trench
• Fatigue building under the surface

But I kept going.

Why?

Because I could.

The Real Problem

This wasn’t about one workout.

This was about capacity vs. load.

My fitness allowed me to push through…
But my structure couldn’t keep up.

Jiu-Jitsu added new demands, especially constant hip flexion, that my body wasn’t prepared for.

The turf? That was just the final straw.

Not the cause.

Doing Too Much

At some point, doing more stops being productive…
and starts becoming destructive.

That’s where I was.

And here’s the part that might surprise you

I don’t regret it.

I loved Jiu-Jitsu.
I love training.

But this forced me to step back and ask a better question:

What does longevity actually require?

The Shift

Moving forward, things change.

Not because I’m quitting…

But because I’m evolving.

Here’s what that looks like:

• More recovery days
• Smarter training, not just harder training
• Daily core and stability work
• Less high-intensity stacking
• More time to actually unwind at night

Simple things:

• Legs up on the couch
• Time in the hot tub
• Cold exposure
• Getting outside – hiking, camping, fishing

Not as a break from training…

But as part of it.

The Lesson

We’re all human.

And no matter how strong, fit, or experienced you are…

You’re not above the basics.

This injury didn’t just slow me down.

It gave me clarity.

• Listen earlier
• Respect recovery
• Build capacity before chasing intensity

Because if you don’t…

Your body will decide for you.

Final Thought

This isn’t the end of the story.

It’s a reset.

A chance to train smarter.
Move better.
And keep doing the things I love, for a long time.

That’s what it means to truly…

Live Life Beyond the Gym Walls.