I remember my first few rucks when I really started pushing myself—everything felt great at first, but by the time I got home, my neck was killing me. It wasn’t sharp pain, more like a deep ache at the base of my skull and down into my shoulders. At first, I brushed it off, thinking it was just part of getting stronger. But after a few more rucks, I realized something was off.
Neck pain after rucking is surprisingly common, especially if your posture is off or your pack isn’t adjusted right. I had to learn the hard way that small mistakes—like looking down too much, overloading my pack, or letting my shoulders slump—were adding up and making my neck work way harder than it should. The good news? Once I made a few key adjustments, the pain disappeared, and rucking actually felt better.
Why Poor Posture Happens While Rucking
Posture is the foundation of efficient movement. When it breaks down, it leads to compensation patterns that stress certain muscles—especially in the neck. Several factors contribute to poor posture while rucking:
1. Forward Head Posture (“Tech Neck”)
One of the biggest culprits is forward head posture. Many people spend hours a day looking down at phones, computers, or desks, which trains the neck to jut forward. When you ruck, this bad habit continues, putting strain on the cervical spine.
How It Affects Rucking:
- A forward head position increases the weight your neck has to support. Every inch your head moves forward from a neutral position adds 10 pounds of strain to the muscles and spine.
- This imbalance forces your upper trapezius and levator scapulae muscles to work harder, leading to fatigue and pain.
Fix It:
- Maintain a neutral spine by keeping your ears aligned with your shoulders.
- Strengthen deep neck flexors (small muscles at the front of your neck) with chin tucks.
- Avoid looking down at your phone while walking.
2. Rounded Shoulders and Kyphosis (Hunched Back)
Many ruckers unknowingly round their shoulders forward while walking, often due to weak upper back muscles or tight chest muscles. This condition, called kyphosis, throws off weight distribution and strains the neck.
Why It Happens During Rucking:
- Shoulder straps that are too tight or a heavy rucksack can pull your shoulders forward.
- Weak rear deltoids and rhomboids fail to keep the shoulders in a neutral position.
- Tight pectoral muscles from excessive sitting or poor posture contribute to rounded shoulders.
Fix It:
- Strengthen your posterior chain (traps, rhomboids, rear delts) with band pull-aparts, face pulls, and rows.
- Stretch your chest and shoulders regularly.
- Adjust your rucksack so the weight sits higher on your back rather than pulling you forward.
3. Overarching the Lower Back (Hyperlordosis)
Some ruckers compensate for pack weight by arching their lower back too much, which pushes their chest forward and strains the neck.
Why It Happens During Rucking:
- A rucksack that sits too low can cause excessive lumbar extension.
- Weak core muscles fail to stabilize the spine, leading to over-reliance on the lower back.
- Poor hip mobility forces the upper body to compensate by changing posture.
Fix It:
- Strengthen your core with planks, dead bugs, and bird dogs.
- Ensure your rucksack is positioned high on your back with the hip belt supporting the load.
- Improve hip mobility with stretches like the pigeon pose and hip flexor stretches.
Other Causes of Neck Pain After Rucking
1. Improper Load Distribution
A poorly packed rucksack shifts weight unevenly, making your muscles compensate in unnatural ways.
Fix It:
- Distribute weight evenly, placing heavier items close to your back.
- Avoid placing too much weight on one side of the ruck.
- Use compression straps to stabilize the load.
2. Weak Neck and Shoulder Stabilizers
If your neck and upper back muscles aren’t strong enough, they’ll fatigue quickly under load.
Fix It:
- Strengthen the neck with isometric exercises like neck bridges and resistance band work.
- Train the rotator cuff with external rotations and scapular retractions.
3. Excessive Pack Weight
If you’re carrying too much weight too soon, your body will struggle to maintain proper alignment.
Fix It:
- Start with 10-20% of your body weight and gradually increase.
- Prioritize form over weight to avoid long-term issues.
Final Thoughts
Neck pain after rucking is often a result of poor posture, weak muscles, or improper gear adjustments. By improving posture, strengthening key muscles, and optimizing pack setup, you can ruck pain-free and efficiently. Focus on gradual progression and listen to your body—rucking should be challenging but not painful.
