What is the optimal pole height for someone with a history of lumbar disc issues?

For someone with a history of lumbar disc issues (bulges, herniations, or degenerative disc disease), the standard "elbow at 90°" rule is not the optimal approach. The goal is not just efficiency, but spinal protection. The priority is to maintain a neutral, upright posture that prevents forward slouching or backward arching—both of which can compress or irritate lumbar discs. This article provides a biomechanically-informed approach to pole height adjustment for this population, drawing on physiotherapy principles and practical field experience.

Why the standard "90° rule" can be problematic

The standard rule—standing upright with the pole tip on the ground and adjusting so your elbow is at 90°—is designed for efficient walking on flat terrain. It encourages a natural arm swing and optimal force transfer. However, for someone with lumbar disc issues, this rule can inadvertently lead to:

• Forward lean: Even with a 90° angle, many walkers naturally lean slightly forward, which increases the load on the anterior lumbar discs and can exacerbate a disc bulge.
• Overreaching: On descents, the 90° setting can lead to overreaching—planting the pole too far forward—which pulls the lower back into a hyperextended position, compressing the posterior facets and the intervertebral discs.
• Asymmetrical loading: Without careful adjustment, one side may bear more load, creating a rotational torque that can stress the lumbar spine.

The principle: neutral spine is the priority

The primary goal for anyone with lumbar disc issues is to maintain a neutral lumbar spine—a position where the natural lordotic curve is preserved without excessive forward flexion (slouching) or hyperextension (arching). This minimises the compressive and shear forces on the intervertebral discs.

Trekking poles can help achieve this by:

• Encouraging an upright torso: Poles set to the correct height support a taller, more vertical posture.
• Reducing impact forces: By offloading weight, poles reduce the jarring that travels up through the spine with each step.
• Providing proactive stability: Poles allow you to test the ground before committing weight, reducing the risk of sudden, jarring movements.

Optimal height: a conservative, dynamic approach

1. Flat terrain: slightly shorter than the 90° rule

For flat or gently rolling terrain, set the poles 2‑3 cm shorter than the height prescribed by the 90° rule. This slight shortening encourages a more upright posture by reducing the forward reach of the arm. It prevents the subtle forward lean that can load the lumbar discs.

How to find it:

• Set your poles to the standard 90° height.
• Shorten each pole by 2‑3 cm.
• Walk for 5 minutes. If your lower back feels more comfortable and you feel upright, this is your flat-ground setting.

2. Ascents: shorten as standard, but monitor posture

On uphills, shorten your poles by 5‑7 cm from your flat-ground setting. This keeps your arms close to your body and allows you to push vertically without overreaching. The key on uphills is to avoid hunching forward—keep your chest open and your shoulders back.

3. Descents: lengthen conservatively

Descents are the most critical terrain for someone with disc issues. A descent naturally encourages a backward lean, which can hyperextend the lumbar spine. Lengthening your poles helps you plant ahead of your foot without having to lean back.

• Lengthen by only 3‑5 cm above your flat-ground setting (not the full 5‑10 cm recommended for healthy hikers).
• A longer pole creates a greater braking effect, allowing you to offload weight to your arms. However, over-lengthening can force you into an exaggerated backward lean, compressing the posterior structures of the spine. The conservative increase provides enough braking without encouraging poor posture.

The role of the wrist strap

For someone with disc issues, the wrist strap is even more critical than for the average walker. A correctly adjusted strap allows you to keep a relaxed grip, which reduces tension in your shoulders and upper back. This tension can radiate down into the lumbar spine, causing muscle guarding that further compresses the discs.

The correct technique: Hand up through the strap from underneath, then bring your hand down so the strap rests across the back of your hand. Grip the handle loosely—the strap does the work. This allows you to push down on the poles without gripping, reducing upper body tension.

Core engagement: the essential complement

Pole height alone cannot protect your lumbar discs. Core engagement is essential. Each time you plant a pole, brace your core gently—draw your navel towards your spine. This stabilises your pelvis and reduces the rotational forces that can stress the lumbar spine. Think of the poles as an extension of your core: the push should originate from your abdominals, not just your arms.

Step-by-step adjustment protocol

1. Set your baseline: Stand upright in your hiking boots, with the pole tip on the ground. Adjust to the 90° height.
2. Shorten by 2‑3 cm: This is your flat-ground setting.
3. Uphill adjustment: Shorten by 5‑7 cm from your flat-ground setting.
4. Downhill adjustment: Lengthen by 3‑5 cm from your flat-ground setting (not from the 90° height).
5. Test and adjust: Walk for 5 minutes on a representative surface. If you feel a stretch or ache in your lower back, shorten the poles further by 1‑2 cm.
6. Monitor your posture: Throughout your walk, periodically check your posture. Keep your shoulders back, your chest open, and your core gently braced.

Important caveats

1. Individual variation

The above recommendations are general guidelines. The optimal height depends on the specific nature of your disc issue (e.g., a central bulge vs. a lateral herniation), your flexibility, and your walking style. Always consult a physiotherapist or spine specialist who can assess your posture and gait and prescribe a tailored height.

2. Gradual introduction

If you are new to poles, start with shorter walks and gradually increase the distance. This allows your upper body to adapt to the new load without overstressing your shoulders or neck.

3. Pole type

Consider poles with shock-absorbing features, which can reduce the jarring impact transmitted to your spine on hard surfaces. Also, ensure your poles have cork grips, which are more comfortable and absorb sweat better than rubber.

4. Complementary exercises

Poles are a tool, not a cure. Combine their use with a comprehensive rehabilitation programme that includes:

• Core strengthening: Planks, bird-dogs, and dead bugs.
• Hip mobility: Hip flexor stretches and glute bridges.
• Postural awareness: Practise maintaining a neutral spine in daily activities.

The verdict

For someone with a history of lumbar disc issues, the optimal pole height is not a single number but a dynamic, conservative approach:

• On flat ground, set poles 2‑3 cm shorter than the 90° standard to encourage an upright posture.
• On uphills, shorten by 5‑7 cm from your flat-ground setting.
• On downhills, lengthen by only 3‑5 cm above your flat-ground setting—avoid over-lengthening, which can hyperextend the spine.

Combine this with correct wrist strap use, core engagement, and a gradual introduction to pole walking. Always consult a physiotherapist for a personalised prescription. With these adjustments, poles can become a powerful tool for protecting your lumbar discs while keeping you active on the trail. Happy—and spine-safe—walking!