What to Do When Rucking Or Carrying Heavy Loads Hurts

Biomechanist Katy Bowman and biologist Jeannette Loram talk about rucking—walking with weight on your back—and other modes of carrying. They touch on the evolutionary history of carrying, carrying in modern Hunter Gatherer populations, rucking in the military and the benefits of fitness rucking. Jeannette and Katy focus on the challenges associated with rucking particularly pain and discomfort. They explain how different body adjustments—like leaning forward, arching the back, or shifting the hips forward—are responses to offset the backward-pulling force of a heavy load. These shifts help accommodate the extra mass, but if a single adjustment is done repetitively or without muscular support through the core, pain can be the result. Listen in to discover a more varied and mindful approach to managing your ruck; your low back will thank you!Enhanced Show Notes & Full Transcript CHAPTERS  00:06:00 - The Dynamic Collective 00:07:00 -  Are Humans Born to Carry? 00:13:00 - Phases of Life and Issues with Fitness Rucking and Carrying in General  00:26:00 - What's Holding You Up? Mindfulness in Rucking  00:38:45 -  Listener Question about broken bones, brought to you by Ikaria Design  00:49:00 - A Conversation Between Katy and Jeannette: What Is the Big Movement Question?  BOOKS, ARTICLES AND RESEARCH MENTIONEDMy Perfect Movement Plan by Katy Bowman Pain-Free Baby Holding by Katy Bowman Trunk Muscle Activity In Different Modes of Carrying by Motmans et al 2006Bone Density and Intramedullary Rods by Kroger et al 2002CONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTIkaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officeEarth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10Thoughts/questions email us at [email protected] Voice on the Podcast: Read The Credits  October Retreats 2026