13. Rune "Krepa" (Scandinavian "Ingh") Key word: fortress. The rune depicts the main part of the support-power frame of Vedogon (photo 20). We will use it when studying the wireframe points, vectors and levers used in Vles (Veles (bear) wrestling). Rune

14. Rune "Veles" (Scandinavian "O'Dal") Keywords: heritage, Veles. The rune "Veles" (photo 21) contributes to the formation and strengthening of the boundaries of Vedogon or individual combat space. It clearly divides the space into its own and someone else's, contributes to the development of combat

Therapeutic walking and running effective view movement treatment. During this type of process motor activity the main muscle groups are tensed, the work of the respiratory and cardiovascular systems is sufficiently enhanced,

Running for spinal problems Running is another suitable form of exercise for patients with spinal problems. But not during an exacerbation, when this type of physical activity is completely excluded. When running, almost everyone gets a load

Walking is good! Ordinary walking can become a whole complex useful exercises per load different groups muscles. When walking, sometimes we turn the foot inward or outward, squat a little, stretch and hold in this position either one or the other leg.

Pain in the sacrum and coccyx can bring a lot of trouble. The main difficulty is that it is almost impossible to distinguish coccygeal pain from pain in the sacrum. Only a specialist can do this with absolute certainty. The sacrum and the coccyx themselves do not hurt so often - usually a painful sensation in this area indicates the presence of any diseases of the spine or internal organs. Therefore, if discomfort occurs in this area, you should visit a doctor as soon as possible.

Sources of pain

To identify the source of pain, it is necessary to accurately determine the nature of the pain. Pain in the sacrum and coccyx can be divided into two types: primary and secondary. Primary pain can be caused by such causes as trauma to the sacrum or coccyx, degenerative diseases of their connection, neoplasms of a benign or malignant nature.

Secondary pains are only a consequence of diseases that are localized in adjacent areas: intestines, organs reproductive system, bladder and kidneys and others.

Injuries

Injuring the sacrum or coccyx is not as difficult as it seems - sharp fall on the buttocks while skating, walking on the street or in any other situation can lead to a tear of the sacrococcygeal junction or other injury to this area. In women, the process of childbirth often leads to similar injuries. Older people are more prone to bruises, fractures and dislocations - a decrease in density bone tissue increases the possibility of injury even in the most harmless situation.

At the same time, acute pain usually disappears quite quickly - within a week, back pain in the sacral region appears during movement, in a sitting position or when walking. Also, increased pain is possible with defecation.

In some cases, the pain goes away completely, but returns after many years. This happens if there is no proper treatment. In this case, in the sacrum and coccyx, degenerative processes that provoke coccygeal neuralgia and other problems.

To diagnose the condition of the coccyx and sacrum, it is necessary to contact a traumatologist as soon as possible after the injury. The specialist can palpate and take an x-ray of the coccyx, which allows you to examine in detail the condition of all bones.

Treatment

The effectiveness of treatment directly depends on how quickly you seek help from a specialist. With a bruise, as a rule, painkillers, anti-inflammatory drugs and physiotherapy are sufficient. Fresh dislocation or subluxation needs to be reduced. If you seek help too late and the concern is related to an old injury, the dislocation is not performed and the treatment is carried out using anti-inflammatories and pain medications.

The most serious case is a fracture or fracture-dislocation. If necessary, reduction is carried out, and then splinting of the damaged area. The patient is prescribed bed rest and maximum peace. Also, for a full rehabilitation, it is necessary to take vitamins, anti-inflammatory drugs, as well as physiotherapy - massage, exercise therapy, etc.

Osteoarthritis of the sacrococcygeal joint

The connection of the coccyx and sacrum is almost motionless, and after reaching the age of 30 it completely freezes. This process is not a sign of any pathology, but the coccygeal plexus and sacrococcygeal ligaments may also be involved in it.

Injury during the curing process can lead to serious consequences. In such cases, conservative medication and physiotherapy are prescribed. It includes taking non-steroidal anti-inflammatory drugs, muscle relaxants, ozonation, mud therapy and other procedures.

Neoplasms

In the region of the sacrum and coccyx, neoplasms such as chordoma, dermoid cyst of the sacrococcygeal region and teratoma most often appear.

Chordoma is benign neoplasm, which most often appears in the coccyx area. The tumor itself is not so common, but in 40% of cases it appears in this department. Pain in this case can be quite strong, they give to the lower limbs, genitals and perineum.

Dermoid cyst and teratoma congenital diseases. The former are more often found in childhood, the second - in adults. They are also not so common and are distinguished by mild, but constant aching pains in the region of the coccyx and sacrum.

For the diagnosis of the area of ​​the coccyx and sacrum for the appearance of neoplasms, a visual examination, palpation, ultrasound procedure and magnetic resonance imaging. Treatment is only surgical methods. If there is a degeneration of the tumor, chemotherapy is performed.

Neurological diseases

This group includes osteochondrosis, lumbar hernia, sciatica and other pathologies. From all these diseases, the back hurts in the sacrum, coccyx and buttocks. With osteochondrosis, the pains are shooting in nature, they radiate to the back of the leg (usually only to the right or left). My patients use a proven remedy, thanks to which you can get rid of pain in 2 weeks without much effort.

For the treatment of neurological diseases, the following methods are used:

• Conservative methods - taking non-steroidal anti-inflammatory drugs, muscle relaxants, vitamins and medicines that improve blood circulation.
• Taking painkillers, novocaine blockade.
• Physiotherapy, treatment with magnets, electrophoresis.
• Surgical methods.
• Spinal fusion with implant placement

Diseases of the rectum

Since the intestine is located very close to the sacrum and coccyx, it is very often the cause of intestinal pathology. An anal fissure is an injury to the lining of the anus. This may be due to too much straining or mechanical damage. Pain is given to the coccyx. Also, symptoms of this disease are anal bleeding. An accurate diagnosis can be established by a proctologist. Treatment is to follow special diet, the abundant use of liquids. Pain medications may be prescribed to relieve pain rectal suppositories. IN rare cases surgery may be required.

Paraproctitis is an inflammatory disease in the rectum. It is usually caused by staphylococcus aureus, E. coli, or streptococcus. The disease can be triggered by the following factors:

• Frequent constipation.
• Long-lasting anal fissures.
• Exacerbation of hemorrhoids.
• Injuries of the pelvic region.
• Inflammation of the anal glands.

Diagnosis for pain in the sacrum and coccyx

If you are worried about pain in the coccyx and sacrum, the most important thing is to see a doctor as soon as possible. If you are in Lately dropped, bumped, or subjected to any other situation that could lead to injury, contact a traumatologist.

If you cannot independently determine the source of the disease, consult a therapist. He will refer you to narrow specialists to find out exactly the source of the pain. You may need to visit a gynecologist or urologist, proctologist, orthopedist, surgeon, neurologist and other doctors.

specialist examination, X-ray, palpation and other methods will allow the doctor to determine the source of pain, put accurate diagnosis and start treatment. To get rid of pain in the sacrum and coccyx, you must follow all the doctor's prescriptions and in no case self-medicate.

Full rehabilitation may require physiotherapy. Although it does not always seem effective, classes should be regular - only in this case you can completely eliminate the cause of the disease and get rid of the pain syndrome forever.

Exercises for a hernia of the lumbar spine

Degenerative-dystrophic processes in the spine are often diagnosed only at an advanced stage. At the moments when strong pain interferes with movements in the lumbar region, the patient hurries medical care. However, the fibrous ring surrounding the intervertebral disc is torn, and the nucleus pulposus is significantly displaced to the side. This is how it develops frequent complication osteochondrosis of the lumbar segment - disc herniation. If the disease affects the structures below, in the area sacral department spine, then the pain is even stronger, radiating to the leg, which interferes with the function of walking.

Despite the many options for conservative and surgical treatment diseases, none of them can do without therapeutic exercises. Many exercises are performed at home, and photos of achievements are easy to find on the Internet. One of the most popular is the technique of Sergei Bubnovsky, which is also effective for Schmorl's hernia of the lumbar spine (pushing cartilage tissue spongy substance of an adjacent vertebra without rupture of the fibrous capsule - pseudohernia). The video of the classes is presented on the YouTube channel, where all the exercises can be carefully studied.

Exercise Requirements

The main task of physical activity is to strengthen the frame of the lower back. This is achieved by daily dosed loads that stabilize the position. intervertebral disc. Although all exercises are quite effective, they are not able to completely cope with the painful condition. Radical treatment of a hernia is exclusively an operation to eliminate it.

All physical. training must meet the following requirements:

• to be feasible to the patient;
• improve blood flow in the lumbar region;
• effectively affect the muscular frame;
• be simple and easy to use;
• have an effect in the shortest possible time.

There are several groups of physical activities. Therapeutic exercises are specially developed by medical specialists, so it takes into account the patient's condition with a hernia of the lumbar. However, therapeutic exercises have a major disadvantage - they are rather weak, as they are suitable even for untrained people. Therefore, muscle strengthening is achieved for a long time, and the patient needs supportive medications for anesthesia.

Another group of exercises is strength. They require significant training of the patient, but lead to the fastest results in the formation of a protective frame of the back. Strengthening of the position of the intervertebral disc occurs in minimum terms, which leads to a refusal to administer analgesics much faster. But power physical activity is shown only to those people who initially have a good athletic shape.

Even the most best exercises unable to cure a hernia of the lumbar zone spinal column. The displacement of the intervertebral disc will slow down, which will help reduce pain and increase motor activity. But due to involutional changes in the body itself, the problem will soon make itself felt again. Therefore the only right choice radical treatment- this is the performance of a corrective operation, and only then the stabilization of the muscular frame with the help of exercises to prevent hernia recurrence.

Forbidden exercises

Despite the seeming simplicity of physical training, some activities directly harm the patient with intervertebral hernia and in the lumbar segment. General principles prohibited exercises - what specifically can not be done:

• sudden movements of the body;
• run with accelerations and decelerations;
• do weightlifting;
• plan a sharp load on the lower back;
• participate in sports competitions;
• lift sports equipment weighing more than 5 kg;
• bend over without bending your knees.

The general principles apply to all workouts, but there are also harmful exercises that are undesirable when you are ill. The most dangerous of them are described below, leading to a deterioration in the condition of the intervertebral disc.

• Jumping on a hard surface. In this case, there is not enough cushioning for the lumbar spine. As a result, the hernia continues to move, which, with frequent repetition of jumps, can lead to complications.
• Pulling up or just hanging on the horizontal bar. Despite the popular belief that the spine will straighten out, this does not happen. The burst fibrous ring is stretched, which will accelerate the progression of the disease, and also enhances the pain syndrome.
• Rough self-massage in the lumbar area. Many guides suggest massaging your back after workouts. However, with an incorrectly chosen load, it is easy to displace the intervertebral hernia even more, which will lead to a sharp exacerbation of all existing symptoms.
• Torso twisting. These exercises lead to an uneven load on the hernial protrusion. The result will not keep you waiting long - after 3 days of training, the pain in the lower back and leg will increase dramatically.
• Long jump. This exercise is characterized by a sharp overstrain of the muscles of the lower back, which is completely contraindicated in the presence of a hernia.
• Strength exercises for legs. They are performed lying on your back with tension in the rectus dorsi muscles. This is unacceptable, since around the fibrous ring muscle strength decreases. As a result, the disease progresses.

Proper physical activity is very useful for strengthening the spine. But their implementation must be agreed with the attending specialist so that prohibited gymnastics does not fall into the complex of classes.

Exercise therapy techniques

Therapeutic exercise in case of damage to the lumbar or sacral spine is prescribed. It helps to stabilize the work of the muscles in the affected area, which has a positive effect on the relief of pain or rehabilitation after surgery. The complex of classes, regardless of the developer, includes the same type of exercises to alleviate the suffering of the patient. However, all methods of exercise therapy are divided into 2 large groups: gymnastics during an exacerbation, when the level of pain is extremely high, and also during remission to prevent relapse.

Below are simple exercises applied during the period of severe pain reaction. The essence of these exercises is the stabilization of the spine by choosing special relaxing positions.

• Pose number 1 - lying on your back with bending the legs at the knees at an angle close to a straight line. A rounded roller can be placed under the lower back to improve blood flow in the affected area. The duration of stay in this position is 30 minutes, but you need to get up very slowly, avoiding twisting of the body.
• Pose number 2 - in the position on the stomach face down. For an elevated position of the lower back under the front abdominal wall it is desirable to put a rounded roller, not exceeding 10 cm in diameter. The pose doesn't fit too well obese people, as in the presence of excessive body weight, respiratory difficulties are possible. The duration of stay in this position is not more than 20 minutes.
• Deep breathing. This simple workout will help improve oxygenation of the affected area. The essence of the exercises - lying on your back, you need to take a very deep breath, hold your breath, after a few seconds, slowly exhale. Repeat up to 15 times. Breathing movements it is better to perform with the participation of the diaphragm and abdomen.
• Foot movements. Initial position- Lying on your back. The legs are slightly apart to the sides, and the feet are raised at right angles to the floor. The essence of the exercise is to alternately change the position of the feet, lowering and raising them. The number of repetitions does not matter much, it is only important that the training is carried out without the efforts of the lower back. The duration of classes is up to 3 times a day for 15 minutes.
• Leg flexion. This exercise is a little more difficult, therefore, with the sharpest pain in the lumbar region, they will have to be neglected. Position on the back, you can directly in bed. Both legs are extended and lie on a hard surface. It is necessary to alternately bend the knee joint, but do not tear the heel off the floor or bed. The number of repetitions for the affected limb should be 2 times more than for the opposite. Total workout time up to 30 minutes per day.

Even with a sequestered hernia, when there are depressions in the bone tissue, the exercises described above can be used during an exacerbation. The pain syndrome will decrease, and the relief of the patient's condition will come faster.

With intervertebral hernia during remission or subsiding exacerbation, when the symptoms of the disease are already slightly expressed, there is a more extended set of exercises. They are also suitable for Schmorl's hernia with pain, since in this situation the fibrous ring does not suffer. The most popular exercise therapy exercises are described below.

• Bending the legs. Practical benefits This simple workout is obvious - not only the muscles of the back are strengthened, but also the limbs, where blood flow also improves. Starting position - lying on your back, legs brought together and unbent at the knee and hip joint. The essence of the training is alternate lifting of the lower extremities with flexion at the knee and hip joint. The number of repetitions is not important, it is important to withstand the duration of the load for 20 minutes.
• Body lifts. Starting position - lying on your back. Arms and legs are extended. It is necessary to lift the body of the body, bending it in the lumbar spine until taking a semi-sitting position. Then slowly return to the starting position. The number of repetitions - no more than 20 per day, trained people can increase the intensity of training up to 30.
• Swimming. great way restore the blood supply to the lower back. Water pressure on the affected area will create an additional load to stabilize the muscle corset. Swimming style is not important, better in prone position. Lessons are up to 40 minutes per day. Open water bodies have a more effective effect on the spine than chlorinated pool water.
• Simulation of cycling. An exercise that has been known since childhood. Its essence lies in the slow alternate flexion and extension of the limbs at the knee and hip joints at a rhythmic pace. Performed in a supine position. The duration of continuous training should not exceed 3 minutes. After each approach, you need a break of at least 10 minutes, during which time it is recommended to perform other exercises.
• Bridge. Starting position - lying on your back. Legs are closed, hands are pressed to the floor. The essence of the training is lifting the pelvis with the help of the efforts of the limbs and the muscles of the lower back. In this case, the body takes an arched shape based on the heels and upper limbs. It is advisable to alternate the exercise with the simulation of cycling.

The same exercises described above can be used for late rehabilitation after hernia removal. In the early postoperative period, classes according to the method of Sergei Bubnovsky are suitable.

Treatment of a hernia with exercise

Physical training will help to completely get rid of a hernia only after it prompt elimination. Regular exercise before and after hernia removal helps to reduce rehabilitation period and speedy improvement of the quality of life. A set of exercises for the formation of a muscular frame, which is optimal for most patients, is presented below.

• Head lifts. Starting position - lying on your stomach. Hands are removed under the head, a roller is placed under the legs in the area of ​​​​the shins. The essence of the exercise is lifting the head with the tension of all the muscles of the spinal column. The number of repetitions is up to 15.
• Back bending. The starting position is the knee-palm position, in which the patient leans on bent knees and straightened arms. The essence of the exercise is the movement of the hands sliding along the floor forward with the simultaneous deviation of the pelvis back. Completed position - the hands lie completely on a hard surface, and the head and back rise above them. The number of repetitions is no more than 20 per day.
• Martin. This difficult exercise absolutely not suitable in the early postoperative period and with sequestered hernia. Position - knee-palm. The essence of the training is to simultaneously raise the arms and legs while stretching the limbs in opposite directions. If pain intensifies at the time of lower back tension, you should stop doing gymnastics and consult with an exercise therapy instructor.
• Crossing legs. Starting position - lying on your back. Right limb bent at the knee joint, left fully extended. The essence of the lesson is raising and holding the heel on a bent knee. Then you should swap the limbs. repeat in slow mode up to 20 minutes during the day.
• Extending the arms and bending the legs. Starting position - lying on your back, arms are located on the chest, legs are unbent, brought together. The essence of gymnastics is the extension of the arms together with the bending of the legs in knee joints. Repeat at least 20 times in one workout.

The physical level of training can be increased depending on the condition of the patient's body. If the exercises bring discomfort, then even with a hernia of Schmorl L4-L5 of the lumbar vertebrae, the load should be reduced.

With intervertebral hernia positive results yoga can bring. The most popular asanas (positions) used for this pathology are listed below.

• Apanasana.
• Pavanmuktasana.
• Virabhadrasana.
• Padangushthasana.
• Ardha Svanasana.
• Savasana.

The use of yoga must necessarily be carried out under the supervision of a specialist. With a vertebral hernia of the sacral region in unprepared patients, the pain syndrome may increase. A full video of yoga classes with a hernia of the lumbar segment is presented here:

Techniques of Sergey Bubnovsky

Author's techniques are quite popular for improving movements in the lumbar spine. The most relevant gymnastics Sergei Bubnovsky. Below are a few exercises typical of this author.

• Lifting the pelvis. An exercise similar to the bridge from the principles of physiotherapy exercises. Its essence is to slowly raise the pelvis with the help of the muscles of the legs, lower back and arm strength. Training is performed slowly, but with a gradual increase in intensity as the pain decreases.
• Back arching. Starting position - standing on all fours. It is necessary to bend the back in the lumbar region as much as possible down and return to the starting position. The number of repetitions does not matter, the intensity is important. The essence of all Bubnovsky's exercises is to strengthen the muscular frame by gradually increasing the load. Therefore, you should start training with 5 minutes, gradually bringing them up to 30 minutes a day.
• Buttock movements. Initially, the patient sits on them, legs are straightened, and hands are brought to the back of the head. The essence of the exercise is a kind of “walking with the buttocks”, by raising the pelvis with the strength of the lower back and lower extremities. It is allowed to move around the entire area of ​​the training room.

In addition to the Bubnovsky technique, Dikul's gymnastics is gaining popularity. This strength exercises aimed at the speedy formation of a protective corset. However, such exercises are absolutely not suitable for poorly trained people, since considerable physical effort is required. In addition, Dikul's classes are not intended for recovery period after surgery, as required strong tension muscles.

Not only doctors offer exercises for the treatment of a hernia of the lumbar spine. Gymnastics Shamil Alyautdinov, who is the Imam-Khatib of the Moscow Mosque, has some followers. The essence of the exercises that are carried out in a position on the stomach and back is to expand the intervertebral spaces in order to alleviate pain. However, the technique has no medical justification, therefore wide application not found in medical circles.

Gymnastics of the lumbosacral region

Therapeutic exercise is an integral part of the therapeutic process of getting rid of the disease. It is prescribed both before and after surgery to stabilize the work of the muscles of the lower back. With a vertebral hernia, physiotherapy exercises are combined with conservative drugs that facilitate the patient's movements. Loads should be strictly metered, but in the following situations it is better to refrain from exercising:

• acute and subacute period of a heart attack;
• the presence of proven aneurysms of large vessels;
• ejection fraction of the heart is less than 30%;
• general serious condition the patient;
• thromboembolic complications in postoperative period or high risk their appearance;
• for some exercises - body weight more than 150 kg, as respiratory disorders are possible.

After removing the hernia, all loads must be agreed with the doctor. Even Schmorl's pathology sometimes leads to serious pain syndrome, but in the absence of damage to the fibrous capsule, physical exercises may not be carried out in a sparing mode. In this situation, the Dikul technique is suitable, since it is necessary to protect the intervertebral space as quickly as possible.

For the spine, the preservation of physiological curves, which are laid genetically, is of current importance. Those exercises that do not take into account the natural curvature of the spinal column are considered incorrect from a medical point of view, so their use is unreasonable.

Whether it is possible to engage in Nordic walking with a hernia of the spine depends on the patient's condition. An important role is also played by the part of the spine in which the hernias are located, as well as how many of them. Some people live with hernias all their lives, experiencing discomfort from time to time when bending over, exercising, or standing for a long time. Other patients suffer from unbearable pain, while others require surgery.

Therefore, which types of exercise are allowed and which are contraindicated, the doctor must decide.

The human spine is made up of vertebrae separated by vertebral discs. The cervical region consists of 7 vertebrae, the thoracic - of 12, and the lumbar - of 5. The disc consists of a fibrous ring, inside which is the pulpous nucleus. Herniated discs occur when the annulus fibrosus is compressed, after which part of the nucleus pulposus bulges outward. Because of this, compression of the nerve roots occurs, so pain occurs in various parts of the body or paralysis.

If the lumbar spine is damaged, pain occurs in the lower back, legs; in severe cases, muscle atrophy may occur. With hernias in the thoracic region, pain occurs in the chest, often there is numbness of the hands or a feeling of "goosebumps". Patients often turn to a cardiologist believing that they have heart disease.

Hernias in the cervical spine are manifested by tinnitus, headaches, dizziness, and increased blood pressure. Often, patients develop neurotic disorders in the form of fear, phobias and panic attacks.

Indications for physical activity

Treatment of vertebral hernias requires complex therapy. It is no secret that it is impossible to cure the musculoskeletal system with injections or pills alone. Therefore, experts have developed a set of exercises that allow;

• eliminate pain;
• relieve muscle spasms, tension;
• stretch the spine;
• improve blood circulation in the pelvic organs;
• strengthen the muscular corset;
• stimulate immunity;
• activate metabolic processes.

If the patient is able to move, then walking with a hernia is a necessary daily procedure. To strengthen the muscles of the back, doctors also recommend swimming. However, not all people have the opportunity to visit the pool. Therefore, Nordic walking is gaining great popularity. Experts have recognized this unusual type of walking as effective in diseases of the musculoskeletal system.

Walking does not require expensive equipment, special clothing and can be practiced anywhere. Scandinavian skiers, due to the lack of snow, could not conduct natural training, so they came up with walking with sticks.

Such walking is useful because due to the sticks, the load is evenly distributed on the arms and shoulder girdle, so the pressure on the spine and joints is reduced.

But ordinary ski poles are not suitable for such a walk. Manufacturers produce special sticks that need to be selected taking into account the height of a person.

Nordic walking in diseases of the musculoskeletal system

Hiking in the fresh air is useful for all people without exception. Even with the most severe diseases, doctors recommend walking, moving, if the condition allows. Nordic walking creates a certain load on the body, so before embarking on it, you should discuss all issues with your doctor. Usually, people with vertebral hernias are overweight, lead a sedentary lifestyle, or have a sedentary job. Therefore, Nordic walking allows you to solve these problems. With regular walking with sticks, you can:

• reduce weight;
• improve the functioning of the cardiovascular system;
• strengthen the musculoskeletal system;
• correct posture;
• improve coordination;
• stabilize blood pressure;
• increase blood circulation;
• restore metabolic processes;
• reduce the risk of other diseases;
• improve psycho-emotional state.

With an intervertebral hernia, some physical activity can not only increase pain, but also harm. Nordic walking is not contraindicated in this disease if the patient is able to move around. However, classes should start with minimal loads. Whether it is possible to engage in Nordic walking with hernias in the spine also depends on whether the disease is in the acute stage. With a strong inflammatory process, it is first necessary to stop the pain with the help of drugs, and then start training.

In some cases, it is required to perform daily exercises to stretch the spine, and after a while you can start walking with sticks. It is necessary that the walk bring pleasure, and with strong painful sensations it is impossible to achieve this.

Nordic walking should not be practiced after spinal hernia surgery. It is important for the patient to undergo rehabilitation within 2–6 months.

Features of Nordic walking

Nordic walking resembles intensive walking with sticks, which allow you to distribute the load on all muscle groups. During such a walk, the muscles of the shoulders, arms, neck, upper and lower extremities are involved. At the same time, a person does not run, namely, he walks, pushing off with sticks. This reduces the load on the lower body, which is important for hernias in the lumbar spine.

In normal walking, only 40% of the muscles work, and in Nordic walking - 90%. A rhythmic load on all muscle groups expands blood vessels, saturates the body with oxygen, improving the nutrition of damaged tissues in the spine.

Although this type of walking is quite simple, the following nuances must be taken into account;

• before starting, do a little warm-up;
• do not start a lesson with high blood pressure;
• walking is prohibited with ARVI;
• when stepping, the foot should move smoothly from heel to toe;
• you should not slap the whole foot on the ground;
• when stepping with the left foot, the right hand goes forward (the same principle with the right foot);
• you need to lean on the stick, pushing off with your hands, and not just rearrange it;
• do not hit the sticks very hard on the ground;
• adjust the load on the arms, back and legs alternately.

Pregnant women with herniated discs may experience lower back discomfort in the third trimester. Therefore, doctors may recommend Nordic walking as a walk and preventive measure. If during a walk with sticks a person experiences shortness of breath, darkening of the eyes, fatigue, palpitations, headache, nausea and heavy sweating, then it is necessary to stop training and consult a specialist.

There are much fewer contraindications to Nordic walking than indications. Spinal hernias are not a contraindication to this sport. However, all questions should be discussed with your doctor. If exercise increases pain in the spine or joints, it is possible that walking is not performed correctly. You should also choose sticks for growth. Keep in mind that the higher the sticks, the greater the load.