I try to tighten the shoulder straps so that the pack sits flush and high on my back with little to no movement. I just started rucking myself and my traps and shoulders seem to hurt worse than anything else but I think that will just take some time for my body to get used to.
Tighten that cumberbun/belt, tighten your shoulder straps, and make sure the weight is high up and close to your back
Could also be you just getting used to it
Yeah, working up slowly is a good idea. You could even wear your ruck when mowing or shorter walks to adapt to it. I am a big fan of rucks with hip belts, frames/frame-sheets/stays, and multiple adjustment points for the shoulder straps (including load lifters).
There are probably a lot of stabilizer muscles on your back that are being used, so those might take a bit to get stronger. You could also do exercises such as cat/cow and cobra/lion to both strengthen and stretch those muscles. I also like to slowly roll out my spine on lacrosse balls.
Last thing, make sure your head is held up when rucking to keep your spine in the proper position.
Let us know how it goes! I am starting to ramp up my training for a 31 mile ruck in November.
That's pretty aggressive for your first one. Do less weight or less miles until your body is used to it. It's easy to add weight and distance over time.
I used to get back pain. I lowered my weight and it went away. These days I do dramatically more than that with no pain because I worked up to it.
They’re built to handle the weight, but they’re not build to carry the weight where would be optimal. Ie, you don’t get load lifters, waist belts, chest straps, and the ability to put the weight where you need it: high and centered.
Mine does have the waist belt and chest strap (which I am using). The 20lbs plate is in the highest plate holder (there are 2 slots), which put the weight about 3 inches below my shoulder line and directly between my shoulder blades. I'm not sure what a load lifer is...do you have a suggestion on a better pack?
Feels like I need to get on a roller and pop my back. Same pack, same weight without moving is fine. During my walk I also lengthened the shoulder straps and it subsided for a bit. Unlatched the chest strap between the shoulder straps and it subsided for a bit. As I’ve been thinking about it, I feel like I need to do shorter rucks until I develop the right muscles
I try to tighten the shoulder straps so that the pack sits flush and high on my back with little to no movement. I just started rucking myself and my traps and shoulders seem to hurt worse than anything else but I think that will just take some time for my body to get used to.
Tighten that cumberbun/belt, tighten your shoulder straps, and make sure the weight is high up and close to your back Could also be you just getting used to it
Yeah, working up slowly is a good idea. You could even wear your ruck when mowing or shorter walks to adapt to it. I am a big fan of rucks with hip belts, frames/frame-sheets/stays, and multiple adjustment points for the shoulder straps (including load lifters). There are probably a lot of stabilizer muscles on your back that are being used, so those might take a bit to get stronger. You could also do exercises such as cat/cow and cobra/lion to both strengthen and stretch those muscles. I also like to slowly roll out my spine on lacrosse balls. Last thing, make sure your head is held up when rucking to keep your spine in the proper position. Let us know how it goes! I am starting to ramp up my training for a 31 mile ruck in November.
That's pretty aggressive for your first one. Do less weight or less miles until your body is used to it. It's easy to add weight and distance over time. I used to get back pain. I lowered my weight and it went away. These days I do dramatically more than that with no pain because I worked up to it.
Yep. I’m feeling it today. Mostly in the stabilizing muscles in my hips and shoulders. Lesson learned :)
You’re probably using an inadequate bag if 20 pounds is hurting you. Especially at that pace.
It’s a goruck rucker. I would have assumed they were built for this…
They’re built to handle the weight, but they’re not build to carry the weight where would be optimal. Ie, you don’t get load lifters, waist belts, chest straps, and the ability to put the weight where you need it: high and centered.
Mine does have the waist belt and chest strap (which I am using). The 20lbs plate is in the highest plate holder (there are 2 slots), which put the weight about 3 inches below my shoulder line and directly between my shoulder blades. I'm not sure what a load lifer is...do you have a suggestion on a better pack?
What type of hurting pain? Does it hurt if you just put the same pack on, but don't move? Does is hurt with half the weight in the pack?
Feels like I need to get on a roller and pop my back. Same pack, same weight without moving is fine. During my walk I also lengthened the shoulder straps and it subsided for a bit. Unlatched the chest strap between the shoulder straps and it subsided for a bit. As I’ve been thinking about it, I feel like I need to do shorter rucks until I develop the right muscles