Is rucking detrimental to spinal health?

Is Rucking Bad for Your Back?

Rucking is not inherently bad for your back when done properly, but improper technique, excessive weight, or poor load distribution can cause spinal stress and potential injury.

Effects of Rucking on Spinal Health

Evidence on Spinal Alignment

Research shows that carrying loads (even at 17% of body weight) causes significant changes in spinal alignment 1. These changes include:

• Decreased thoracic kyphosis when carrying weight on both shoulders
• Increased thoracic lateral curvature when carrying weight on one shoulder
• Potential development of functional scoliosis with asymmetrical loading

Risk Factors for Back Problems During Rucking

Several factors increase the risk of back injury during rucking:

• Weight distribution: Unilateral (one-sided) load carriage produces asymmetrical spinal deviations in multiple planes, potentially leading to adverse stress on spinal structures 2
• Load weight: Heavier loads are associated with greater muscle-strength losses and increased risk of nerve compression 3
• Duration: Longer carriage distances increase risk of musculoskeletal strain
• Equipment design: Inadequate padding or improper strap adjustment can increase pressure on nerves and muscles

Prevention Strategies

Proper Rucking Technique

To minimize back strain while rucking:

1. Use bilateral loading: Carry weight on both shoulders rather than one side to maintain symmetrical spinal alignment
2. Utilize hip belts: These reduce nerve traction and compression by transferring load from shoulders to hips
3. Adjust straps properly: Ensure shoulder straps are wide, well-padded, and properly adjusted
4. Distribute weight evenly: Pack heavier items closer to your back and center of gravity
5. Build strength: Resistance training to improve shoulder and back muscle strength can help support loads

Weight Considerations

While no specific weight guidelines exist for recreational rucking, research suggests:

• Loads of 17% body weight already cause significant changes in spinal alignment 1
• Gradually increase weight rather than starting with heavy loads
• Consider individual fitness level and experience when determining appropriate weight

Common Misconceptions

Many people believe that bending and lifting with a rounded back is inherently dangerous. Research shows that pain-free individuals often have an implicit bias toward viewing rounded-back lifting as dangerous 4. However, there is no strong evidence that any specific lifting technique prevents back pain 5.

The American College of Rheumatology recommends unsupervised back exercises for maintaining spinal health, noting that physical activity generally has desirable consequences that outweigh undesirable ones 6.

When to Be Cautious

Rucking should be approached with caution if you have:

• Pre-existing back conditions
• Spinal fusion or advanced spinal osteoporosis (in which case high-impact activities should be avoided) 6
• Recent back injury or acute pain

Conclusion

Rucking can be a beneficial exercise when performed correctly. Focus on proper technique, appropriate weight, and gradual progression to minimize risk to spinal health. If you experience persistent back pain during or after rucking, consult with a healthcare professional to evaluate your technique and rule out underlying conditions.