Rucking = walking with a weighted backpack. 🚶‍♀️🎒 Great for building endurance, burning calories, and strengthening muscles - but your spine has opinions about it! 🦴 ✅ Pros: Can improve posture, core stability, and bone density when done correctly. ⚠️ Cons: Too much weight or poor form can lead to disc stress, joint strain, and back pain. Pro tip: Keep the weight to 10-20% of your body weight, use a snug-fitting pack, and engage your core. Your spine will thank you. 💪 #SpineHealth #BackPainP