How to Manage Neck Pain from Brazilian Jiu Jitsu

3 weeks, 6 days ago Injury Prevention & Management
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BJ
BJJBlue Guest
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Mar 19, 2026 21:07

I have been training BJJ for about a year now and my neck is constantly stiff and sore. I am looking for how to manage neck pain from brazilian jiu jitsu because I am tired of waking up with a headache. I know that being stacked and having people pull on my head is part of the sport but I want to minimize the damage.

I have started doing some isometric neck strengthening exercises like those used by wrestlers. I am also trying to be more mindful of not letting people win the head position so easily. I am wondering if I should be using a specific type of pillow or if I should see a physical therapist for some manual release.

Do any other grapplers here have a neck care routine? I have heard that some people use a neck harness for strengthening but I am not sure if that is overkill. I would love to hear your tips for staying on the mats and keeping the cervical spine healthy. I do not want to have to quit because of a disc issue!

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