3 Tips for Hiking with 4 Herniated Discs
Last January 2022, we explored Volcan de Fuego in Guatemala.
Volcán de Fuego or Chi Q'aq' is an active stratovolcano in Guatemala, on the borders of Chimaltenango, Escuintla and Sacatepéquez departments. It sits about 16 kilometres west of Antigua, one of Guatemala's most famous cities and a tourist destination.
I am sharing here 3 tips of how to hike when you are experiencing back pain due to osteoarthritis, herniated discs, slipped disc.
This is not a medical advice just a personal blog to share what I did to hike the 6 hours mountain and still enjoy the view from the summit. Firstly remember to breath the majority of the time through your nose. Take deep breaths and focusing on closing your lips and bringing the air from your nose to your abdomen area. Long and control , this is a key element to any exercise practice.
Use trekking poles or just rent the ones they provide you in the base camp
Beside protecting the impact in your knees, especially when walking down steep hills. The use of sticks will improve your power and endurance when walking uphill. Considering this is the toughest part of our spine. The sticks will aid balance on uneven trails and beyond that Improve posture, making walkers more upright as they walk and in turn this can help breathing.
The cost to rent the sticks in the basecamp is not more than 10$ during 2022.
Take breaks when you need it
When you start climbing, you're essentially doing single-leg squats with some cardio mixed in, and your heart rate quickly skyrockets. Your body suddenly needs more oxygen and this is the main reason of feeling winded and out of breath.
Instead of thinking you are participating in a competition and that you need to prove anyone that you are strong, remember to feel your body and take breaks when you need it. This might occur more often than a person that has no injuries or herniated discs.
Stretch before you start the hike and when you arrive to the basecamp for at least 30 mins.
Stretching will reduce any stiffness you may feel the next day, increases your flexibility and reduces the risk of injury. Target the glutes and hamstring especially.
I hope this really help you to get prepared for your next hike and my last reminder is related to hydration, this is vital.
Make sure you bring 2L of water and electrolytes powder for your hike and that you reduce your equipment as much as you can since this will definitely add pressure in your neck, shoulder and spine.
Have fun in your next adventure and enjoy the beautiful images of the majestic eruption of “Volcan de Fuego” taken by our friend Carlos, a press reporter that travelled with us and we had the fortune to share the journey together!
Joa
Namaste
Image taken by @elmonecular