Rucking is commonly associated with the military, although it is suitable for fitness enthusiasts as well. While the activity is generally safe, a handful of things can go wrong. Once you’ve decided to ruck your local trail, you need to make sure to take steps to minimize the risks. Choosing the right weight and a suitable distance will prove to be very helpful. If you’re not precise, you might try to carry too much weight. The excess weight could cause back problems.
While rucking can hurt other parts of your body, it’ll likely hurt your back more than anything else. Rucking regularly means that you’re likely going to have back pain from time to time. It might be possible to prevent back pain by preparing properly before a lengthy ruck.
Understanding Your Spine
Carrying significant weight on your back will eventually take a toll on your spinal column. Discs inside your spinal column work to absorb shock. They’re between the spine’s bones. The water pressure in these discs will change depending on what you’re doing. It is often said that people are shorter at night than they are in the morning. Surprisingly, this isn’t a myth. Instead, all the fluid in the discs is being squeezed out during the day due to normal activities at work.
As a result, the spine is slightly shorter at night. When you go to sleep, the fluid will be replenished. In some cases, the discs are exposed to severe stress without adequate recovery time. If this happens, you may experience lasting effects. The muscles in your back will attempt to make up for the damaged discs. Over time, this will cause you to experience muscle tightness and back pain.
Rucking for long periods can lead to this problem. Nevertheless, some people are willing to put up with a little pain if they can continue rucking. If you fit into this group, you need to take steps to protect your back to avoid experiencing long-term damage.
Dealing With It
The discs in your spine are very tough. They’re strong enough to withstand years of abuse. If you’re going to ruck regularly, you’ll also want to perform exercises to strengthen your spine. Certain techniques can help extend the spine and relieve the compression caused by intense exercise. These techniques will also add more fluid to the discs. It is pertinent to make a habit of performing these exercises.
In particular, you should learn how to do the bench unloader technique. It can provide relief, align your spine, and prevent spasms.
The Bench Unloader
It is easy to perform this exercise, but you need to make sure that you’re doing it correctly. Start by standing close to a solid surface such as a counter or table. Learn toward the table and place the palm of your hands on the edge. Your elbows should remain straight and locked as you place the weight on your hands. As you do this, you should feel relief. The tops of your shoes should touch the ground.
Maintain this position for as long as you can. Then, relax and repeat it. If the pain gets worse, you may be doing the exercise wrong.
Other Ways To Relieve Back Pain
There are other ways to relieve your back pain after an intense ruck. Certain exercises are very effective for this purpose. Besides using the bench unloader, you’ll also want to try the pack inversion exercise, rock backs exercise, and captain Morgans. These techniques can relieve the pressure on your back and reduce your pain.
Nevertheless, anyone who rucks for long periods should expect to experience some degree of back pain. It comes with the territory.
Move With Purpose
It is common for people to get injured when trying to lift their rucksacks. The weight is so heavy that they end up curling their back and getting hurt. Getting help from a friend will prevent this from happening. If you don’t have help, you’ll need to learn how to lift the rucksack safely. Focus on tightening your core muscles so you don’t injure your back. When you lift the rucksack, your dominant foot should be positioned forward slightly. The ruck can be rested on your thigh to make it easier to lift.
Walk briskly and with purpose so you’re not putting too much pressure on your spine.
Be Careful With The Weight
You have to be careful with the weight. Don’t add too much weight to the rucksack because this is a surefire way to hurt your back. Beginners should never exceed 15% of their body weight. It is generally best to start with just 10% of your body weight.
Exacerbate Back Injuries
The added weight of a rucksack can put more strain on the lower back. People with a history of back injuries, including muscle sprains and strains, should be cautious when rucking. Severe back injuries may rule you out of participating in rucking exercises.
A heavy rucksack or weighted vest can exacerbate an old back injury. Regardless of what physicians say, back injuries never completely heal. Back injuries can oftentimes be debilitating in severe cases. Most physiatrists recommend regular exercise to keep back muscles flexible, strong, and healthy. Since rucking entails a heavy rucksack, your physiatrist may advise against it.
Degenerate Disc Disease
People who suffer from degenerative disc disease should not ruck without speaking with their physicians. As an aging condition, degenerative disc disease is characterized by damaged discs. In severe cases, the damaged spinal discs cause unbearable pain.
Do You Need Professional Help?
Some people have severely injured themselves by rucking for too long or carrying too much weight. These individuals are likely going to need professional assistance. If the back pain lingers for two or three weeks, it is time to speak to a medical professional. In some cases, the pain will not go away after a week of rest. It may also begin traveling down your legs.
Back pain can lead to weak legs. You may have difficulty lifting your foot when trying to walk. If you’ve experienced any of these issues, visit a clinic for a check-up.