Interviewer: Today we are talking with Sebastian Brosche, founder of Yoga for BJJ. Sebastian, after your herniated discs, did you have to stop doing certain submissions?

Sebastian: Yes. Not because the submissions are bad, but because the entries and finishes loaded my spine in ways it could not handle. I had to become strategic about which submissions I pursued and which I let go.

Interviewer: Which submissions did you stop?

Sebastian: The guillotine from closed guard was the first to go. To finish a guillotine, you arch your back and pull their head into your chest. That extension under load compresses the cervical spine and loads the lumbar discs. Every time I finished one, my lower back would scream for hours. I still know guillotines. I just do not hunt for them.

Interviewer: What about the triangle?

Sebastian: The triangle is actually back-safe if done correctly. The finish comes from hip flexion and adduction, not spinal extension. The key is controlling their posture with your legs rather than pulling their head with your arms. If you find yourself crunching forward to finish the triangle, you are doing it wrong. The power should come from your hamstrings squeezing, not your back rounding.

Interviewer: What submissions do you recommend for people with back issues?

Sebastian: Four: the armbar from guard, the omoplata, the kimura from side control, and the bow and arrow choke. All four keep the spine relatively neutral. The armbar is pure hip extension — safe for the back. The omoplata is shoulder rotation with hip flexion — also safe. The kimura from side control uses leverage, not spinal torque. The bow and arrow choke uses your whole body as a lever, distributing load evenly.

Interviewer: What about the kimura from guard?

Sebastian: Risky. To finish a kimura from guard, you often have to sit up and twist, which loads the lumbar spine in rotation under load. That is exactly how discs herniate. If I get a kimura grip from guard now, I transition to side control first, then finish. The extra step protects my back.

Interviewer: What about leg locks?

Sebastian: Leg locks themselves are back-safe because the finish does not involve your spine. But the entries often are. Entering leg entanglements from guard requires inverting, which compresses the lumbar spine. I still do leg locks, but I enter from top position or from a neutral scramble, not from deep inversions.

Interviewer: What is the most important principle for back-safe submissions?

Sebastian: Finish with your limbs, not your spine. If a submission requires you to round, arch, or twist your back to generate power, it is not back-safe. The power should come from your hips, your legs, or your arms. Your spine should stay neutral and supported.

Interviewer: How do you know if a submission is hurting your back?

Sebastian: Pain during the finish is obvious. But also watch for pain after. If your lower back is tight for hours after training, something you did is loading it incorrectly. Track which submissions you hit and how your back feels. Patterns will emerge.

Interviewer: Any final advice?

Sebastian: You do not need to stop doing jiu-jitsu because of back pain. You need to stop doing the parts of jiu-jitsu that hurt your back. There are hundreds of effective techniques. Find the ones that work with your body, not against it.

Interviewer: Where can people find your back-safe modifications?

Sebastian: I recorded a free guide on back-safe submissions. The exact modifications I use to protect my herniated discs while still being able to finish fights. Link is below.

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About the Author:

Sebastian Brosche is a BJJ black belt and yoga instructor who reversed his own herniated discs after doctors said he needed surgery. He founded [Yoga for BJJ](https://yogaforbjj.net) and has produced 600+ videos helping grapplers stay on the mats without chronic pain. [Get his free back-safe submission guide here](https://network.yogaforbjj.net/back-ebook).

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*This article is based on personal experience and anatomical research. It is not medical advice. Consult a healthcare provider for your specific condition.*