Rucking, the practice of walking (or hiking) with a weighted pack, is named after the military term for backpack: "rucksack," as carrying the weighted packs is a common military activity and exercise.
Rucking – wearing a weighted backpack while you walk – could be one of the few exceptions. So I decided to give it a go, committing to walking 10,000 steps a day for a week with a weight on my back.
For your spine's sake though, you should follow a few rules when loading your backpack or rucksack with weights or heavy items. The added weight should be close to your back and not shift around.