Can Rucking Help With Back Pain?

Back pain is an incredibly prevalent problem, affecting the vast majority of adults at one point or another in their lives. While it may be a short-term issue for some that resolves itself, others grapple with persistent, chronic back pain that regularly interferes with daily life. If you're among those dealing with frequent back discomfort, you've probably explored various treatment options to find relief. From medications and physical therapy to chiropractic care, yoga, and massage, these approaches may offer some benefits. However, if your pain persists despite trying these methods, you might be searching for additional solutions. This is where the activity of rucking could potentially provide some help. Rucking, which involves walking long distances with a weighted rucksack or backpack, has exploded in popularity recently as a demanding workout that also reflects functional fitness. Proponents highlight the physical and mental advantages of this pursuit. But could engaging in rucking on a regular basis also help alleviate back pain? There are several compelling reasons why it might provide relief for some individuals.

How Does Rucking Affect Back Health?

To determine whether rucking can alleviate back pain, it's essential to understand how this activity impacts the back muscles and spinal stability. Rucking, which involves walking with a weighted backpack, places unique demands on the muscles that support and stabilize the spine and pelvis. Experts often attribute low back pain to muscular dysfunction, including weak core muscles, tight hip flexors, and poor glute activation. These issues can disrupt normal movement patterns, leading to excessive motion, tissue strain, and compression in the lumbar spine.

Carrying a weighted pack during rucking serves as a form of resistance training for key muscle groups. The erector spinae along the spine must engage to keep the back upright and aligned under the additional load. Simultaneously, the abdominal muscles activate to prevent arching at the lower back, while the glutes and thighs work harder to propel the body forward with each step. This muscular engagement is akin to strength training with free weights or resistance bands, but it offers the added benefit of occurring within a functional walking motion.

Rucking necessitates the coordinated activation of all the muscles involved in maintaining spine stability. Over time, the back and core strengthening achieved through rucking can help retrain optimal movement habits, potentially reducing unwanted spinal motion and strain contributing to chronic back pain.

Benefits of Rucking for Common Back Pain Causes

Certain types of back pain may be particularly responsive to the targeted conditioning of rucking. Here are some specific causes where this activity could help:

Muscular back pain- Soreness and spasms in the paraspinal muscles are common causes of back pain. Rucking can enhance endurance and strength in these muscles. This may reduce tension, fatigue, and pain.

Degenerative disc disease- Wear and tear on the intervertebral discs can lead to pain with prolonged postures or jarring movements. Rucking improves core control. This minimizes the sudden loading of compromised discs.

Spinal stenosis- Narrowing of the spinal canal puts pressure on nerves and often causes neurogenic claudication pain with walking. Rucking may help increase walking tolerance by strengthening the back.

Sacroiliac joint dysfunction- The sacroiliac joints in the pelvis are prone to dysfunction. Rucking targets muscles that provide stability to these joints. This could ease pain from excess motion.

Poor posture- Slumped sitting and standing postures overload the spine. Rucking strengthens postural muscles and reinforces upright alignment. This reduces painful strain from poor posture.

Leg length discrepancy- Differences in leg lengths disrupt gait and pelvic alignment. The added weight of rucking may improve the recruitment of hip and pelvic stabilizers to reduce strain.

Proper Precautions Are Needed When Rucking With Back Pain

While the controlled resistance of rucking may benefit certain back conditions, it does need to be approached cautiously. Poor lifting mechanics when donning the weighted rucksack could flare up pain. And trying to take on too much added weight too soon may overload the tissues. Those new to rucking should follow some precautions to avoid injury:

• Start with no added weight in the pack to focus on proper walking form

• Gradually increase pack weight in 5-10 pound increments as the back adapts

• Use a backpack designed for rucking with hip and chest straps for stability

• Maintain an upright posture and engage the core when lifting the pack

• Stop immediately if sharp pains arise and reduce weight as needed

• Build up time rucking slowly and avoid long durations at first

• Focus on low-intensity rucking to condition muscles before intensifying

Following these tips will allow the back to strengthen safely so rucking has the best chance of easing pain versus causing a setback.

Factors That Help Predict If Rucking Will Decrease Back Pain

Rucking, like most forms of exercise, is not universally helpful for back pain. Certain factors make it more likely that someone will benefit from taking up this activity:

• Back pain that worsens with inactivity and improves with movement

• Pain localized to the lower back rather than radiating down the legs

• A sedentary lifestyle and poor baseline conditioning

• No underlying spinal conditions like fractures, infections, or tumors

• Willingness to start slowly and progress with patience

• Understanding proper rucking and lifting techniques

• Ability to monitor pain signals and adjust as needed

Rucking is less likely to help those with diagnosed spinal pathologies or nerve compression symptoms. In these cases, it may be best to consult your doctor first. Those with more generalized, muscular back pain have the best chance of seeing improvement. Rucking can target weak areas and get the back functioning properly again.

What Does the Research Say About Rucking for Back Pain Relief?

While rucking has surged in popularity as a fitness trend, there is currently limited scientific research specifically examining rucking for back pain relief. However, existing studies support the benefits of progressive weighted walking, a closely related activity, for spinal health.

One notable study involved participants engaging in hour-long weighted walking workouts six days per week for three months. Participants used vests and belts to add loads ranging from 5-20% of their body weight. The results were promising, with significant improvements in back strength and endurance. Additionally, pain levels decreased by 29% on average, highlighting the potential of weighted walking in managing back pain.

Another study focused on weighted walking as a treatment for low back pain in military recruits. Soldiers who underwent this training regimen experienced less recurrence of back pain compared to those receiving standard care. The weighted walking not only enhanced muscle function but also reduced spinal loads, contributing to better spinal health.

Overall, research indicates that the controlled overload experienced during rucking can stimulate beneficial adaptations. By strengthening the back muscles and reinforcing proper movement patterns, rucking can address one of the underlying sources of back pain. However, it's important to note that more studies specifically analyzing rucking are still needed to fully understand its effectiveness and best practices for back pain relief.

Additional Lifestyle Factors To Address For Back Pain Relief

While rucking may provide a targeted exercise intervention, keep in mind that back pain often has many contributing factors. A comprehensive approach that also addresses other lifestyle habits is important. Be sure to consider and address as many of the following as possible:

• Reduce prolonged sitting - Take frequent breaks from sitting to reduce disc pressure.

• Optimize sleep - Ensure you get enough quality sleep to allow back muscles to recover.

• Manage stress - High stress exacerbates muscular tension and pain perception.

• Stretch tight muscles - Loosen up the hips, hamstrings, and calves.

• Improve posture - Fix rounded shoulder and forward head position.

• Lose excess weight - Reduce spinal loading if overweight.

• Quit smoking - Smoking impedes disc health.

• Heat/ice - Use heat for muscle tension and ice for acute injuries as needed.

Rucking may be one piece of the pain relief puzzle. However, addressing other factors that contribute to back pain can provide more comprehensive benefits.

Should You Try Rucking If You Have Back Pain?

In summary, rucking provides an active treatment option that could potentially decrease back pain in certain situations. The controlled resistance trains the muscles supporting the spine to move and function better. Rucking also counters the negative effects of too much sitting and inactivity. This activity is most likely to help those with muscular low back pain or posture-related pain. Starting very gradually and using proper lifting mechanics are key to avoiding injury. Rucking should be paired with other lifestyle changes that reduce spinal loading for optimal benefits. Talk to your doctor to see if rucking aligns with your specific back diagnosis. While not a cure-all, rucking may offer a rewarding new training stimulus to build strength and endurance. With the proper precautions, it can be incorporated as part of a comprehensive back pain relief strategy.