Nordic walking: indications, contraindications, technique and main mistakes

The history of Nordic walking

Nordic walking was officially approved in 1979 in Finland. The concept of the classes was developed by Mauri Rapo based on the off-season training of skiers. At first, ordinary ski poles were used, in 1988 special ones were developed, and in 1997 Exel improved them. At the same time, walking with poles became an independent sport, and in 2000 the International Nordic Walking Association was created, which, together with Finland, included Germany and Austria. The headquarters of the organization was in the Finnish city of Vantaa.

Currently, more than 20 countries are members of the association. In addition, instructors conduct training in another 40 countries.

The benefits and harms of Nordic walking

Effects of Nordic walking:

• Normalization of heart rate, improvement of blood circulation;
• Relieving tension and strengthening the muscles of the legs, back and abdomen;
• Following the correct technique helps improve posture;
• Losing weight. As a result of exercise, calorie burning increases by 10-20% and metabolism accelerates.

Harm from Finnish walking occurs only when it is carried out without taking into account contraindications or is performed incorrectly. Such violations of recommendations lead to deterioration of health.

Is it possible to run with osteochondrosis and how to train correctly?

If a person was actively jogging before being diagnosed with osteochondrosis, it is difficult for him to give up his usual workouts. But with this degenerative-destructive pathology, many sports are contraindicated due to the high probability of further destruction of intervertebral discs and vertebrae. Whether a patient with osteochondrosis can run, the doctor decides only after studying the results of instrumental studies.

Is it possible to run with osteochondrosis?

Osteochondrosis of any localization is a severe progressive pathology that cannot yet be completely cured. Clinically, it manifests itself as constant or episodic back pain, aggravated by movement. After therapy, stable remission is achieved, which is characterized by the absence of severe symptoms.

The patient feels well, so he wants to lead his usual active lifestyle, for example, jogging in the morning. But in most cases, a neurologist or vertebrologist strongly does not recommend that he do this.

The main reason is the high risk of relapse and serious deterioration in well-being. During such training, the spinal column is subjected to significant stress. When the body is lifted from the ground and then lowered onto its surface, the deformed vertebrae severely impinge on the intervertebral discs located between them. These structures have already lost their strength and elasticity, and under the influence of dynamic loads they become even more flattened and destroyed.

Benefits and harms

Severe shaking of the body while running negatively affects the condition of the cartilage and bone structures of the spine. And if complications of osteochondrosis arise (hernias, protrusions), jogging can be dangerous. Any sudden, awkward movement will cause:

• disc displacement;
• infringement of the spinal root;
• compression of the vertebral artery.

Although upon landing the main load falls on the lower legs, the remaining load is quite sufficient for microtrauma of the tissues.

In normal health, the benefits of running are obvious. During training, blood circulation improves, a sufficient amount of nutrients and oxygen reaches the cells, muscles, ligaments, and tendons are strengthened. All this happens during running with osteochondrosis. But the rate of regeneration of damaged tissues is significantly lower than the rate of their destruction.

Indications

After a series of laboratory and instrumental studies, the patient with osteochondrosis is referred to a physical therapy doctor. It is he who is involved in the rehabilitation of the patient, drawing up an individual schedule for physical therapy and gymnastics. The physical therapy doctor makes a decision about the patient’s ability to run.

Any stage, form, or localization of osteochondrosis is not an indication for this type of sports training. The doctor may make an exception if the pathology is uncomplicated. But he always warns the patient that running is not a method of complex therapy, unlike swimming, yoga, Pilates, and water aerobics.

What stage of the disease allows you to go jogging?

Doctors allow patients with osteochondrosis of the first degree of severity to go jogging. At this stage, radiographic signs of pathology are quite weak, so the prognosis for recovery during treatment is favorable.

If you have osteochondrosis 2 (moderate) and high severity, you should not run. Irreversible destructive and degenerative changes have occurred in the intervertebral discs and vertebral bodies. Even minor microtraumas of the vertebral structures will provoke:

• disease progression;
• spreading it to healthy tissue.

With cervical osteochondrosis of any degree, running is strictly prohibited. This part of the spine is not equipped with a powerful muscular-ligamentous apparatus, and a violation of the stability of the segments can lead to compression of the vertebral artery and the development of oxygen starvation of the brain.

How to run correctly

If a physical therapy doctor has allowed short runs, then it is necessary to adhere to certain rules to reduce the risk of exacerbation of osteochondrosis. One of them is to stop training if even minor discomfort appears. For jogging, you need sneakers with shock-absorbing soles and comfortable instep support, which will reduce dynamic loads when your feet come into contact with the surface.

The feet should be parallel while jogging to prevent the body from swaying. Exercise therapy doctors recommend placing your feet completely on the surface. This promotes correct, even distribution of loads on all parts of the spine. The length of the step depends on the exercise technique and the comfort of the person. But the upper part must always remain motionless in relation to the vertical axis.

Basic Rules

Before jogging, you should prepare your muscles, ligaments, and tendons for the upcoming loads. If you have osteochondrosis, you need to choose stretching exercises to warm up - bending the body back and forth, to the sides. Such movements predispose to increase the distance between the vertebrae and discs and stimulate improved blood circulation. After warming up, you can’t immediately start running—you need to walk first.

It is advisable to use orthopedic devices. These can be soft bandages or corsets with hard metal or plastic inserts. They stabilize discs and vertebrae, soften stress during excessively sudden movements.

Running techniques

When recommending a certain running technique to a patient, the physical therapy doctor takes into account his physical fitness, age, and a history of other chronic pathologies. The localization of osteochondrosis and the severity of clinical manifestations are important.

Fast walk

This is one of the most gentle types of sports training, which is also used for the treatment of cervical, thoracic, and lumbar osteochondrosis. Nordic walking with special poles is especially therapeutically effective. It maintains muscle tone at the same time in the upper and lower parts of the body, therefore it is useful for all pathologies of the musculoskeletal system.

Jogging

Despite the greater intensity of jogging than walking, it is also considered one of the methods of treating osteochondrosis, but only at the initial stage of development of the pathology. Stretching exercises should be done before and after exercise. This will avoid muscle spasms and enhance the clinical effect.

Classic running

During training, you should not accelerate, tilt your body to the sides, forward or backward. Classic running is indicated for minimal destructive changes in the intervertebral discs that do not manifest any symptoms. When jogging, you need to touch the surface first with your toe and only then lower onto your heel.

Fast run

This running technique can be allowed for osteochondrosis in exceptional cases, usually in the absence of signs of osteochondrosis progression. To avoid injury that aggravates the course of the disease, it is necessary to jog in dry, warm weather.

Variable running

Alternating fast and slow phases of movement during alternating running allows you to somewhat reduce the risk of microtrauma to cartilage and bone tissue. During such training, the condition of the respiratory and cardiovascular systems improves, muscles and ligamentous-tendon apparatus are strengthened.

Running with obstacles

Doctors do not recommend that patients, even with the initial stage of osteochondrosis, engage in obstacle course running. During training, sudden movements are inevitable, worsening the condition of the vertebral structures. When the foot touches the surface, the intervertebral discs are subjected to no less stress than the lower legs.

Sprint

This technique is characterized by high dynamism and excessive loads on the entire musculoskeletal system. This is one of the professional sports that often causes the development of osteochondrosis and joint diseases.

Indications and contraindications

Nordic walking will benefit:

• People with limited mobility;
• Those recovering from injuries and various diseases;
• For athletes for intensive training;
• For older people for general well-being;
• Anyone who wants to maintain health through physical activity.

There are also contraindications:

• Acute respiratory diseases;

• Hypertension;

• Chronic diseases in the acute phase;
• Severe heart rhythm disturbances;

• Glaucoma and retinal detachment;

• Recently suffered a stroke or heart attack;
• Herniated discs.

Surgery

Surgical treatment of osteochondrosis of the lumbar spine is necessary in cases where conservative treatment for 6 months was ineffective. Surgical treatment for osteochondrosis is always selective, which means that the patient himself decides whether to undergo surgery or not.

It is recommended that all factors be taken into account before deciding to undergo surgery for osteochondrosis, including the length of the recovery period, pain management during recovery, and spinal rehabilitation.

Vertebral fusion surgery

The standard surgical treatment for lumbar spine degenerative disc disease is fusion surgery, in which two vertebrae are fused together. The purpose of fusion surgery (spinal fusion) is to reduce pain and eliminate instability in the motion segment of the spine.

All spinal fusion surgeries consist of the following:

• The damaged disc is completely removed from the intervertebral space (discectomy).
• Stabilization is carried out using bone graft and/or instrumentation (implants, plates, rods and/or screws).
• The vertebrae then fuse to form a solid, immobile structure. Fusion occurs within a few months after the procedure, and not during the operation itself.

After the operation, wearing a corset and taking analgesics are prescribed. Physical exercises are included very carefully, taking into account the individual characteristics of the patient and the degree of tissue regeneration. Full recovery from fusion surgery may take up to a year while the vertebrae fuse together.

Surgical replacement with artificial disc

Replacing a damaged disc with an artificial implant has been developed in recent years as an alternative to fusion surgery. Disc replacement surgery consists of completely removing the disc damaged by degeneration (discectomy), restoring the disc space to its natural height, and implanting an artificial disc.

This procedure is designed to maintain motion in the spine similar to natural motion, reducing the likelihood of increased pressure on adjacent spinal segments (a common complication of spinal fusion).

Recovery from disc replacement surgery usually lasts up to 6 months.

Correct Nordic walking technique

Knowing the correct Nordic walking technique guarantees the greatest effect.

Basic rules of Nordic walking technique:

• Before starting the workout, you need to do a warm-up: bending over with and without poles, swinging your legs and arms.
• The sticks should be kept close to the body. The hands should be relaxed, practically not squeezing the handle.

• During the movement, one arm is bent at the elbow at an angle of 45 degrees and extended slightly forward. In this case, the stick corresponding to it is at an angle, and the other is directed back at the level of the pelvis in a slightly bent arm. The right hand moves with the left leg, the left hand with the right leg.
• The Nordic step is performed by rolling the foot from heel to toe.
• The head should be in line with the spine, while the body leans slightly forward.
• Breathing should be smooth and calm. At the beginning of the lesson you should breathe only through your nose, after increasing the pace you can exhale through your mouth.
• At the end of classes, you need to take a few deep breaths and perform exercises for the muscles of the back and legs. When you return home, it is recommended to take a warm bath - this will prevent muscle pain the next day.

Pogorelova Lyubov Nikolaevna Head of the Department of General Neurology, neurologist of the highest qualification category

Osteochondrosis and its prevention

Taking care of one’s own health is everyone’s immediate responsibility; they have no right to shift it onto others. After all, it often happens that a person, through an incorrect lifestyle, bad habits, physical inactivity, and overeating, brings himself to a catastrophic state by the age of 20-30. No matter how perfect medicine is, it cannot rid everyone of all diseases. A person is the creator of his own health, for which he must fight. From an early age, it is necessary to lead an active lifestyle, toughen up, engage in physical education and sports, observe the rules of personal hygiene - in a word, achieve true harmony of health through reasonable means.

Osteochondrosis and its causes

Osteochondrosis is a disease of the cartilaginous surfaces of the bones of the musculoskeletal system, mainly the spine (as well as the hip and knee joints). Osteochondrosis has four stages of development.

To understand the essence of this disease, it is necessary to understand at least in general terms the structure of the spine. The vertebrae are connected to each other by ligaments and intervertebral discs. The openings in the vertebrae form the canal that contains the spinal cord; its roots, containing sensory nerve fibers, emerge between each pair of vertebrae. When the spine is bent, the intervertebral discs become somewhat denser on the side of the tilt, and their nuclei are displaced in the opposite direction. Simply put, intervertebral discs are shock absorbers that soften pressure on the spine during loads. Mass morbidity is associated, first of all, with the vertical position of a person, in which the load on the spine and intervertebral discs is much higher than in animals. If you do not learn to sit, stand, or lie correctly, the disc will lose the ability to perform its function (shock absorption) and after some time the outer shell of the disc will crack and hernial protrusions will form. They compress blood vessels (which leads to impaired spinal circulation) or the roots of the spinal cord, and in rare cases, the spinal cord itself. These changes are accompanied by pain and reflex tension in the back muscles.

ONE OF THE MOST COMMON CAUSES OF BACK PAIN IS SPINE Osteochondrosis INVOLVING INTERVERTEBRAL DISCS

According to statistics, almost every second person aged 25 to 55 years suffers from osteochondrosis. But mostly people begin to feel the manifestations of osteochondrosis after 35 years. Static and dynamic overloads, as well as vibration, contribute to the development and exacerbation of spinal osteochondrosis. This may be caused by:

• work associated with frequent changes in the position of the body - flexion and extension, turns, jerking movements,
• lifting heavy loads,
• incorrect posture when standing, sitting, lying down and when carrying heavy objects,
• physical education and sports without taking into account the influence of heavy physical activity,
• unfavorable weather conditions - low temperature with high air humidity.

But it cannot be said that if you follow all the instructions exactly, then osteochondrosis will not threaten you. After all, the cause of this disease can be traumatic injuries.

TYPES OF OSTEOCHONDROSIS

Based on localization, they distinguish between cervical, thoracic, lumbar, sacral and widespread osteochondrosis. The most commonly diagnosed osteochondrosis is lumbar osteochondrosis (over 50% of cases), cervical (over 25%) and widespread (about 12%).

Osteochondrosis of the cervical spine

Parents often say a common phrase addressed to children: “Don’t turn your head!” Doctors call for the opposite: “be sure to turn your head.” Any age. This is the only way you can avoid a dangerous disease - osteochondrosis of the cervical spine.

The neck is designed by nature not only to hold the head and turn it in different directions, which, by the way, over the years for untrained people who do not take care of their health becomes quite difficult. The spinal cord, arteries supplying the brain, nerve roots and trunks that carry out nervous connections with the arms, heart, and lungs pass through the neck area.

Complaints with this type of osteochondrosis are very diverse: pain in the heart, headaches, dizziness with short-term loss of consciousness (due to impaired blood supply to the brain), pain in the shoulder joint or throughout the arm.

Osteochondrosis of the thoracic spine

Pain that occurs from time to time in the thoracic spine is familiar to anyone who does heavy physical labor. As a rule, these painful, unpleasant sensations are the first sign that a rather unpleasant disease is beginning to develop in the body - osteochondrosis of the thoracic spine. Often this disease affects people in so-called sedentary professions: designers, computer operators, car drivers.

But it is not at all necessary that you, even if you carry heavy objects every day or are forced to sit at a desk for long hours, will have osteochondrosis.

A reliable barrier to illness is correct posture. When walking, try to keep your back straight and your shoulders straight. It is necessary to form posture, as you yourself understand, from an early age. But you can do this at 30 and 40 years old. It really is better late than never!

Osteochondrosis of the lumbar spine

Initially, dull pain occurs in the lumbar region and in the legs, then numbness of the extremities and a significant increase in pain with sudden movements of the body or shaking are usually noted.

PREVENTION

Prevention of osteochondrosis of the cervical spine

Performing exercises for a long time is a reliable prevention of osteochondrosis of the cervical spine. Here are a number of exercises to prevent this type of osteochondrosis:

• Press your forehead into your palm and tense your neck muscles. Perform the exercise 3 times for 7 seconds. Then press the back of your head onto your palm 3 times for 7 seconds.
• Tightening your neck muscles, press your left temple onto your left palm (3 times for 7 seconds), and then press your right temple into your right palm (3 times for 7 seconds).
• Tilt your head back slightly. Overcoming the resistance of tense neck muscles, press your chin to the jugular fossa. Perform the exercise at least 5 times.
• Keep your head and shoulders straight. Slowly turn your head as far to the right as possible (5 times). Move to the left the same number of times.
• Lower your chin to your neck. Turn your head first 5 times to the right and then 5 times to the left.
• Throw your head back. Try to touch your right ear to your right shoulder (5 times). Perform the same movement, trying to touch your left shoulder with your left ear (5 times).

It is recommended to include these exercises in your morning hygienic exercises, as well as perform them during the working day. You can do them both sitting and standing. However, under no circumstances should you make circular rotational movements with your head. This may cause injury.

Prevention of osteochondrosis of the thoracic spine

If you also regularly perform exercises (listed below) that develop and maintain the tone of the muscles of the back and abdomen, ensuring normal mobility of all segments of the thoracic spine, then osteochondrosis will not overcome you.

• I.p. – standing; Inhaling, stand straight, arms down, legs together. Stretch your arms up - exhale. Bend back and take a deep breath. Then lower your arms, lean forward, slightly rounding your back, lower your shoulders and head - exhale. Repeat 8 - 10 times.
• I.p. - sitting on a chair. Place your hands behind your head - inhale, bend back as much as possible 3-5 times, resting your shoulder blades on the back of the chair - exhale.
• I.p. – get on all fours. Bend your back as much as possible and hold for 2 - 3 seconds in this position. Keep your head straight. Return to i.p. and do the same exercise again 5 - 7 times.
• I.p. – lie on your stomach and place your hands on the floor. Bend backwards as much as possible, trying to lift your body off the floor.
• I.p. – lying on your stomach, arms along your body. Bend your thoracic spine, trying to lift your head and legs up as much as possible.

These exercises, which relieve the load on the thoracic spine, are recommended to be performed throughout the day during short breaks from work. In exercises 3 to 5, breathing is voluntary. Perform the 4th and 5th exercises 5 - 8 times. These exercises can be included in your morning exercises. It is very useful to perform a few movements after work. The main thing is that you do the preventive complex every day, then you will reliably insure yourself against osteochondrosis.

ORTHOPEDIC MODE

How to sit correctly

• Avoid furniture that is too soft - it is not for you. To prevent body weight from putting excessive pressure on the spine, the body must be supported by the ischial tuberosities, and this is only possible on hard seats.
• the following requirements apply to the furniture on which you have to sit for a long time: the height of the chair or armchair must correspond to the length of the lower leg - the leg must rest on the floor; for small people, it is recommended to place a bench under their feet; Maximum seat depth is approximately 2/3 of hip length.
• There should be enough space for the legs under the table so that they do not need to be bent too much.
• If you have to sit for a long time, try about every 15 - 20 minutes. Warm up a little, change the position of your legs.
• Make sure your back is tightly against the back of the chair.
• sit straight, without tilting your head too much and without bending your torso, so as not to strain your body muscles.
• If your line of work requires you to read for a long time every day, make a device on the table (lectern) that supports the book at a sufficient height and inclined towards the table so that you do not have to tilt your upper body forward.
• When driving a car, try to sit without tension. It is important that your back has good support. To do this, place a thin cushion between the lower back and the back of the chair, which will allow you to maintain the lumbar bend. Keep your head straight. After several hours of driving, get out of the car and do basic gymnastic exercises: turns, bends, squats - 8-10 times each.
• Do not sit or lie in one position for a long time in front of the TV screen. Change it periodically, get up to stretch. After sitting for 1-1.5 hours, lean back in your chair or armchair, relax your muscles, take a few deep breaths.

How to stand correctly

When a person stands for a long time, the spine experiences significant stress, especially the lumbar region.

• change your position every 10-15 minutes, leaning on one leg or the other, this will reduce the load on the spine.
• If possible, walk in place, move.
• From time to time, bend back, stretching your arms up, take a deep breath. This can somewhat relieve fatigue from the muscles of the shoulder girdle, neck, back of the head, and back.
• If you wash dishes, iron clothes, alternately place one or the other foot on a small bench or drawer. For those suffering from osteochondrosis, it is better to iron while sitting or placing the ironing board so that you do not have to bend low.
• When cleaning the apartment, working with a vacuum cleaner, also try not to bend too low; it is better to extend the hose with additional tubes. When cleaning under the bed, under the table, get down on one knee.
• to pick up an object from the floor, squat or bend over, bending your knees and resting your hand on a chair or table. This way you don't overload the lumbar spine.

How to lie down correctly

It is better to sleep not on a soft bed, but also not on boards. The bed should be semi-rigid so that the body, when a person lies on his back, maintains physiological curves (cervical lordosis, thoracic kyphosis and lumbar lordosis). For this:

• Place a shield over the entire width of the bed or sofa, and 5-8 cm thick foam rubber on top. Cover it with a woolen blanket and lay down a sheet.
• if the pain radiates to the leg, you can place a blanket made of blanket under the knee joint - this reduces the stretching of the sciatic nerve and relieves pain in the leg.
• when their back hurts, many patients prefer to sleep on their stomach. To prevent your lower back from arching too much, which causes even more pain, place a small pillow under your lower abdomen.
• For side sleepers, you can sleep with one leg on the other and your arm under your head.

It can be very difficult for patients with acute manifestations of osteochondrosis to get out of bed in the morning. Do this:

1. first do some simple exercises with your arms and legs;
2. then if you sleep on your back, turn onto your stomach;
3. lower one leg to the floor;
4. leaning on this leg and arms, transfer your body weight to your knee and gradually stand up, without making sudden movements.

And one more piece of advice. For those who love baths, dry steam (sauna) is preferable, and during an exacerbation, the sauna will have to be abandoned.

How to lift and move weights correctly

One of the main reasons for the exacerbation of osteochondrosis and the formation of intervertebral disc herniations, especially in the lumbosacral region, is lifting and carrying heavy objects. Acute, unexpected pain in the lower back occurs in cases where they lift weights sharply, with a jerk, and then move the heavy object to the side, while turning the torso.

How to properly carry weights

• Do not carry a heavy load in one hand, especially over a long distance, so as not to overload the spine; divide the load and carry it in both hands. It is unacceptable to hold a heavy weight, sharply bend and straighten (lean back).
• In general, it is undesirable for a patient with osteochondrosis to lift and carry weights of more than 15 kg. We recommend purchasing a cart or bag with wheels.
• For carrying heavy objects over long distances, a backpack with wide straps is very convenient. The weight of a full backpack is distributed over the weight of the spine, and your hands remain free.

How to lift weights correctly

• put on, if you have one, a weightlifter's belt or any wide belt;
• squat down, with your back straight and neck straight;
• Grasping the weight with both hands, rise without bending your back.

And finally, the most important advice. If acute pain occurs in any part of the spine, you should not self-medicate with tablets and ointments. Seek help from a qualified neurologist - you should establish an accurate diagnosis, relieve pain and develop a plan for further treatment.

Frequent mistakes of newbies

In order to achieve maximum effect without fatigue, you need to know how to walk with Nordic poles correctly and what mistakes should be avoided.

Common mistakes made by newbies are:

• Walking with your head down. Pushing the head forward increases stress on the neck, which can cause tension and pain in the neck, shoulders, back and reduce lung capacity.
• Improper holding of poles.
• Incorrect foot movements. Steps without rolling from heel to toe do not provide sufficient exercise to the leg muscles, and this will also lead to rapid fatigue.
• Also, beginners may be in a hurry when starting classes right away. But warming up is a prerequisite before them. It will warm up the muscles and prepare the body for stress.

The most suitable way for beginners to master the Scandinavian sport is to practice with an instructor.

Video – Finnish walking and type 2 diabetes. Unique lecture by S.M. Bubnovsky

Important Tips

The health of the spine and joints requires constant support. Therefore, training is also carried out for prevention.

Depending on the goals that a person sets for himself, the duration and intensity of the training will be different. For the treatment of diseases of the musculoskeletal system, exercise indicators are determined by the doctor.

To achieve effective results, it is important to conduct classes systematically. Most often they train every other day, starting with thirty minutes. It is important to coordinate an increase in the duration and intensity of exercise with your doctor, doing it gradually. Remember that these parameters are very important for the treatment of joint diseases, so they are selected individually.

Here are some recommendations from experienced instructors that will be useful during Nordic walking for hernia of the lumbar and cervical spine, pathological changes in articular tissue:

• During your first workouts, you should not use a fast pace: excessive intensity will lead to rapid fatigue and reluctance to exercise more;
• If you are not an experienced athlete, you should not organize “marathons” for more than 2 hours;
• Choose comfortable shoes so that their soles do not slip and orthopedic insoles support your feet well;
• It is strictly forbidden to use weights during training: they will put additional stress on the knee joints;
• Exercise as much as your health allows.

We have already said that for diseases of the musculoskeletal system, the intensity of the load is selected individually. Therefore, if during the training you feel tired or unwell, stop training. Remember that Nordic walking should bring pleasure and a positive attitude.

How to choose the right poles for practice

Nordic walking uses several types of poles. They may differ in shaft design:

• Telescopic poles - with extendable links for height adjustment.
• Fixed height poles.

The materials used to make Scandinavian poles are aluminum, carbon or fiberglass. Removable attachments are installed on the lower ends.

The design and material of the stick are selected based on personal preferences. But it is necessary to pay attention to the following points:

• Height. To select poles according to height, use the formula height in cm × 0.68. However, it is not always suitable for every person due to the characteristics of the body and physical capabilities, as well as the goals of the exercise. Therefore, when calculating using the formula, variations are possible, for example, for health-improving training, the coefficient can be lowered to 0.66, and for intensive training, it can be increased to 0.7.

There is also a way to check whether the poles available are suitable for a particular person. To do this, you need to put them in front of you. If the elbows bend at an angle of 90 degrees, then the height is considered appropriate.

• Fastening straps should not rub hands and fingers;
• The attachments on the bottom of the poles should be appropriate for the time of year, the weather and the ground or its surface.

Symptoms

Most cases of manifestation of osteochondrosis of the lumbar spine consist in the presence of minor, constant back pain, which intensifies from time to time for several days or more.

Symptoms may vary, but the most common include:

• Moderate, constant pain in the lower back. Pain in the area of ​​the damaged disc is the most common symptom of disc degeneration. The pain may radiate to the buttocks, groin and upper thighs. This pain usually feels dull and can range in intensity from mild to severe.
• Periodic acute episodes of pain. Back pain may get worse for a few days or weeks and then return to a more mild level. Flare-ups of pain occur as the spine degenerates and subside as the spine gradually stabilizes. Flare-ups of pain can occur suddenly and pain often results in decreased mobility.
• Local soreness. The area of ​​the lower back surrounding the degenerated disc may be tender to the touch. Local soreness is caused by inflammation and muscle tension in the area of ​​the disc damaged by degeneration.
• Leg pain. Neurological symptoms, including numbness, weakness, or sharp, shooting pain in the buttocks, thighs, and/or back of the leg, may be felt if the height of the disc is significantly reduced and conditions for nerve root compression occur. Pain in the legs with osteochondrosis of the lumbar spine usually does not fall below the knee.
• A feeling of sudden weakness or instability may occur when the disc is significantly weakened and the patient feels as if the lower back is not functioning properly.

In addition, the pain may increase or decrease with certain movements or certain postures, such as:

• Pain when sitting. Sitting for long periods often causes lower back pain and stiffness to worsen and is relieved by standing up or changing positions.
• Increased pain when bending or rotating. Twisting the spine and bending forward, backward, or sideways can cause intense, pain in the area of ​​the damaged disc.
• Reduced pain when walking or changing position. When the spine changes position, the pressure on the discs is reduced or redistributed from the discs to the muscles and joints. Changing positions frequently, alternating between standing and sitting, and short walks can help relieve stiffness and keep pain to a minimum.

Disc degeneration should not cause symptoms of bowel/bladder dysfunction, fever with back pain, unexplained and rapid weight loss, or intense abdominal pain. These symptoms indicate more serious conditions and often require surgical treatment.

Nordic walking at home

It is advisable to conduct training in open areas, but if this is not possible, you can practice Nordic walking at home. For this purpose, a special simulator is used - a stepper with handrails. Exercises with it are useful for strengthening the muscles of the upper body and legs, and are also recommended for cardio training.

Author of the article:

Chekashkina Elena Nikolaevna, doctor of the highest qualification category in pediatrics, doctor of the first qualification category in neurology.

Application of Nordic walking

There are several types of walking. All of them are good for health, contribute to its strengthening and restoration. However, the degree of this impact is different for each technique.

Nordic walking takes a leading position in this matter. This is the only walking activity that uses the upper torso. This advantage is achieved with the help of special sticks, which allow you to evenly distribute the load throughout the body.

Walking with poles has all the advantages listed above, so experts have developed a special walking technique. It allows you to strengthen the muscle corset of the torso, arms, legs, reducing the load on the joints.

If you have a herniated spine, Nordic walking is one of the few types of physical activity that helps get rid of pain caused by the disease without causing harm to already damaged vertebrae. This is a pathology that can lead to disability, so you need to approach the choice of physical exercises carefully: do not start training until you have consulted with your doctor.

Note!

When the disease is in the acute stage, you cannot train! First, you need to stop the inflammatory process and pain by taking medications and vitamin complexes.

It is equally important to consult a doctor before using Nordic walking for arthrosis of the joints. Doctors recommend walking a lot and moving if your health allows. However, in this case, you need to remember that first the joints are treated to relieve pain and inflammation.